The inflammation has always been a problem of every person old or young and it is common. It can be trigger for Alzheimer’s and also digestion issues or obesity even. New studies keep on backing this, but we must know that inflammation can be good sometimes. If the body suffers from injury or something similar, it signals to the immunity to protect you more, to send T cells, white cells in blood and lymphatic fluid wherever needed. Also, blood and water rush there too! That way toxins are removed easier. Antibodies make changes in blood flow, pain and swelling and all these make the body protected from external injuries like bumps, bruises, cuts, scratches, scrapes. And sometimes for internal injuries too, this way infections are fought.
This inflammation is known as acute one and is a fast immunity response which ends soon. As soon as the injury is better healed.
What is the link with food here? Studies say that bad choice of food makes inflammation worse, the chronic one per se. With time, such organs with inflammation can degenerate and buildup toxins so the organs get no nutrients. Intestines get damaged, kidneys, heart, skin, joints, pancreas and bones too.
A diet full of unhealthy foods makes the inflammation last all the time, said Elson Haas, MD and author of The False Fat Diet. If our immunity is burdened to fight the inflammation all the time, it will leave the body unprotected from other dangers like prostate or breast cancers! Haas also adds that such illnesses of modern time are SIGNS of the inflammation beneath, but WHAT caused it?
The bad diet
What we eat is crucial for disease or health. Our stressed no cooking lifestyle habits made this problem and we all eat pre-packed foods with no nutrients and inflammation agents (trans fat, sugar, starches, processes meat, hydrogenated oil and sweeteners). If this is eaten all the time, the body will no more respond to the fat work hormones.
Barbara Rower, MPH and RD author of the Anti-Inflammatory Foods for Health said modern foods trick and confuse the body. They are new to us and have been marketed less than a century ago, so it is normal that we get inflammation more and more.
Even we that avoid the fast food and junk food still have to be careful for the ratio of fats. We all know of omega 3 and omega 6 fat acids. The omega 3 are healthy and not used in American diets, and the omega 6 are more used badly. Due to the packed foods we eat, there is a ratio of 30:1 omega 6 to omega 3! The omega 6 causes inflammation and too much of it causes it for sure. This same process makes oxidizing in the LDL bad cholesterol and the artery walls are more attacked. This leads to heart problems said Haas. To add omega 3 will aid in damaging the omega 6 and prevention of the LDL oxidizing.
Other foods that inflame the body
Inflammation is also made due to allergies to foods. If you eat unhealthy and the body reacts with an allergy the immunity makes the inflammation. You might have more gas, pain or bloating, said Haas. Some diet experts say that the plants like potatoes, eggplant or tomatoes worsen inflammation. Such veggies have alkaloids like solanine that makes joint pain worse and arthritis worse too.
Avoid these veggies if you have this problem.
Other inflammation cause can be alkaline-acid imbalance. Experts say that acid pH is toxic and makes bad environment for the inflammatory cells to heal and be removed. To make alkalinity inside, AVOID refined foods like black tea, coffee, sugar, alcohol, fruit juice and limit the use of dairy, meat, fruit and grains. Eat more veggies, spices and beans instead.
Which foods reduce inflammation?
Luckily, we have many such foods in our reach. They reduce the chronic inflammation and make you overall healthy, with good weight and energy too. Add these in the diet:
- Hot pepper- the cayenne has capsaicin but other kinds have it too, like Serrano, jalapeno and hot chilis. The capsaicin inhibits COX-2 enzymes that MAKE the inflammation in the arthritis primarily.
- Onion and apple- they have quercetin which is histamine inhibitor and fights allergies. But this is mostly in the apple skin, so eat organic apple with the skin.
- Pineapple- this fruit has bromelain that reduces inflammation and swelling too. You must not heat it, unless you want the effect gone. Eat it fresh and avoid the canned fruit.
- Leafy, dark green veggies- they are great and they have alpha-linolenic acid which is sort of omega 3 like in the fish.
- Walnuts, flax seed and pumpkin seed- these seeds and nuts have omega 3 too. Opt for raw nuts and not the toasted since omega 3 is damaged with heat. To get the toasted taste, soak them in water during the night and dry them to make them crunchy.
- Cold water oily fish- mackerel, salmon, sardines are the best and have most omega 3. They also reduce inflammation hormones. Choose the wild Alaskan or Pacific salmon or the farm raised salmons. They have the least mercury. The omega 3 in all these fish are found in the brownish fat we see under the skin. Scrape it nicely, that is not for throwing! Also, if the fish is organic eat the skin too! Poach it or sear it, just eat it healthy cooked.
- Olive oil and olives- the oleic acid in these items has omega 9 fat acids and aids in the omega 3 benefits. Avoid the light olive oil, have the dense, green and dark olive oil. The raw oil has most benefits and use it cold, since when heated is less nutritional.
Apples, hot pepper, onion, dark leafy greens, flaxseed, pineapple, pumpkin seed, walnuts, olives, fish and also olive oil.
Foods for avoiding:
Baked goods, bagels, fried food, pastry, margarine, sugar, snacks, jams, soda, hard cheese.
Moroccan chicken and olives, 4 servings
- 1 diced onion
- ¾ chopped parsley
- ½ tsp turmeric
- ½ tsp ginger ground
- 1 tsp salt
- ½ tsp paprika
- ½ tsp cumin ground
- 1/8 tsp cayenne
- 1 tsp agave nectar
- 2 tbsp olive oil, and more to drizzle
- 8 chicken thighs with bone and skin
- 1 cup chicken stock
- Lemon zest, 1 tsp
- Lemon juice, ½ lemon
- ½ cup Kalamata or Gaeta olives with pits
Mix the parsley, onion, salt, agave and spices in bowl. Heat up the 2 spoons olive oil in skillet on medium heat. Add the chicken and cook 2-3 minutes. Add the stock and onion and make it boil. Reduce heat now and cover to cook 20 min more for the chicken to be tender.
Put the chicken on platter and turn up the heat to medium for it to simmer 3 min. remove off heat and add the lemon zest, juice and olives.
Mix the sauce over the chicken well and drizzle olive oil. Garnish with parsley.
Nutrition facts: calories 297, fat 22g, saturated fat 5g, cholesterol 72 mg, protein 18g, carbs 8g, fiber 2g, sodium 459 mg.
Gold and green salad
For the dressing:
- 3 tbsp raw honey
- 2 tsp lemon zest
- 1 tbsp lemon juice
- 1 tsp vinegar balsamic one
- 1 tbsp walnut oil
- Ground nutmeg
- 6 cups baby spinach
- ¼ red onion sliced
- 1 orange or grapefruit
- ¼ cup chopped walnuts, raw
Mix the dressing items and mix well. Then put the spinach on a platter and top it with the onion slices. Remove stems and ends of the orange. Put the orange flat side downward and remove the skin 1-2 inch from the top. Now the orange must face to the sides with the flat side. Slice it in ¼ inch pieces, round, and each round in ¼.
Put the oranges as décor over the spinach and onion and drizzle over the salad with the dressing mix, sprinkle cinnamon and walnuts in the end.
Nutrition: calores 162, fat 9g, saturated fat 1g, cholesterol 0 mg, protein 3g, carbs 22g, fiber 3g, sodium 38 mg.
- 1 cup cleaned Kalamata olives
- 1 sardine fillet, canned
- 2 tbsp lemon juice
- ½ tbsp. capers
- 2 garlic cloves
- ¼ cup olive oil
- ¼ tsp sugar
Blend everything in blender to make puree.
Nutrition: calories 160.4, fat 15g, saturated fat 0.7g, cholesterol 2.8 mg, protein 0.6g, carbs 6.1g, fiber 0.1g, sodium 712.9mg
- 1 cup Greek yoghurt
- 6 tbsp agave nectar
- 4 cups diced pineapple
- 1 cup dates, chopped
- 1 cup coconut flakes
- ½ cup mint leaves, fresh and minced
Mix the yoghurt and agave then add all the rest in large bowl and blend with the yoghurt. Let flavors release slowly after 10 minutes.
Nutrition: 228 calories, fat 6.4g, saturated fat 4.9g, cholesterol 5.3mg, protein 3.1g, carbs 44.4g, fiber 5.1g, sodium 24.2 mg.
Source and image source: justnaturallyhealthy.com