Inflammation, anti inflammation, inflammation, anti inflammation… Although these words appear very frequently in our lives, do you really know what inflammation is?
Inflammation is a normal physiological reaction, when the tissue is stimulated by trauma, bleeding or pathogen infection, this reaction will be stimulated, the most typical performance is swelling, fever, pain. For example, when COVID-19 is infected with the lungs, the instinctive reaction of the cells is to eliminate the virus. But the lung cells themselves do not have the ability to destroy the virus. They need the help of the human immune system to kill the virus, and the immune cells gather in the lungs to form pneumonia.
Photo source: zhanku Hailuo
Inflammation can be divided into acute and chronic. The common acute inflammation includes gingival swelling and pain, tonsil inflammation, etc. Chronic inflammation is a widespread low-grade inflammation, which may last for weeks, months or years. It is often difficult to detect. It not only damages health, but also increases the risk of heart disease and cancer. Studies have shown that a reasonable diet can reduce the inflammatory reaction in the body, and some foods will aggravate the inflammation . Next, let’s take a look at the “red and black list” of food related to inflammation.
Fruits and vegetables rich in antioxidants. In addition to vitamin C, fresh fruits and vegetables, especially dark fruits and vegetables (carrots, tomatoes, green leafy vegetables, etc.) also contain a lot of phytochemicals, such as polyphenols, lycopene, anthocyanins, carotene, etc. they have very strong anti-inflammatory and antioxidant effects, which help the human body produce natural killer cells and maintain the normal operation of the immune system. In addition, green leafy vegetables are also rich in magnesium, which can also hinder the development of chronic inflammation .
Fatty fish. The derivatives of omega-3 series fatty acids have the effects of lowering blood pressure, reducing inflammatory reaction and reducing blood coagulation, which are also beneficial for the prevention of cardiovascular disease . Fatty marine fish are the main sources of omega-3 fatty acids, such as salmon, herring and mackerel. Studies have found that people who often eat salmon have relatively low levels of C-reactive protein (an indicator of inflammation).
Photo source: zhanku Hailuo
Spices. Star anise, fennel, pepper, ginger, cinnamon, in addition to giving food aroma, or anti-inflammatory master. For example, ginger contains gingerol, gingerol, gingerol and other active substances, which has antioxidant activity, can inhibit the production of inflammatory factors, and promote the synthesis of anti-inflammatory factors; Pepper contains piperine, eugenol, sesquiterpene and other active components, which have certain anti-inflammatory and antioxidant effects; Cinnamaldehyde and its derivatives in Cinnamomum cassia are anti-inflammatory components.
Green Tea. Green tea is rich in a variety of bioactive substances, such as tea polyphenols, theanine, theaflavins, caffeine, etc., which can inhibit the production of inflammatory mediators, control the development of inflammation, and have preventive and therapeutic effects on cardiovascular diseases .
Coarse grain. Brown rice, oats and other whole grains and red beans, mung beans and other miscellaneous beans have high dietary fiber content, rich in a variety of vitamins, magnesium and other minerals, and slow digestion speed, which can prevent blood sugar from rising suddenly and help control inflammation.
White staple food and sweet food. Hyperglycemia will increase the inflammatory response, so postprandial blood glucose should be controlled when there is inflammation. First, we should reduce the proportion of white rice and flour, eat less white steamed bread, white bread, white rice and noodles, and replace more than half of the staple food with coarse grain. Second, stay away from sugared foods such as candy, sweets, biscuits, cakes and sweet drinks, and eat less sugared foods such as sweet soup, porridge and fruit soup.
High fat food. Saturated fat can promote the occurrence and development of body inflammation, so when there is inflammation, you should eat less foods with high content of saturated fat, such as beef, pork, etc. You should also eat less fried food such as fried dough sticks and fried chicken. In addition, excessive omega-6 fatty acids (soybean oil, corn oil, sunflower seed oil and other edible oils) and trans fats (instant noodles, potato chips, chips and other processed foods) will also accelerate the development of inflammation. Therefore, it is necessary to control the intake of edible oil and eat less processed foods.
Processed meat. Processed meat products, such as sausages, hot dogs, ham and bacon, contain high content of saturated fat and certain pro-inflammatory components, which can aggravate inflammation. For the sake of health, this kind of food should be “occasionally eaten”, such as eating only two or three times a month, or enjoying it on weekends, holidays and festivals.