The anti-inflammatory diet, foods and nutrition are just a part of reducing, getting rid of or preventing inflammation but it is the easiest one to pay attention to
We have already discussed the reasons and emotional reasons, so now we are going to look at it from a nutrutional point of view.
According to recent studies foods that relieve inflammation and have antioxidant effects are the most beneficial.
Foods and foodstuffs that cause inflammation
Many canned, processed foods, fast foods, low-fiber foods and foods with lots of refined carbohydrates contribute to inflammation. But foods fried in breadcrumbs or breaded and fried in oil are also not beneficial.
Types of sugar and sweeteners
Generally the refined sugar. The white refined sugars damage the activity of the immune system. But it is typical of any sugar with a high glycemic index. Sweeteners (except the completely natural ones), sweet drinks and all kinds of sweetened foods, especially sweets/candies.
Salt
The human body needs a certain amount of salt, but the majority of the unnatural and raw foods contain more than necessary. Any kind of salted food or luxury foods, salted kernels and other salted products.
Meat
Most of the meat, especially red meat, has an inflammatory effect. Avoid pork, chicken or beef from factory farming and the meat products made from them, as well as marinated meat.
Farmed fish that only contain omega-3 fatty acids if they have been fed with feed fish. Fish fried in oil, fish fingers.
Fats
Trans fats, hydrogenated (partially hardened) oils, certain vegetable and palm oils, e.g. Sunflower oil, margarine. Trans fats are produced during the processing of food, so they are not natural. Animal fats can also be problematic, especially due to arachidonic acid, which is inflammatory.
Flour
Food, bread and baked goods made from refined flour, sweetened cereals, pasta, cornflakes. Cereals containing gluten (wheat, barley, rye) have an inflammatory effect.
Dairy products
Milk and the majority of dairy products should be avoided because they promote viral and bacterial inflammation.
Liquids
Alcoholic beverages and soft drinks/soda.
Vegetables
Potatoes, corn and the products made from them.
Smoked and / or marinated foods, foods cooked at high temperature, grilled or fried in oil should also be avoided.
Less harmful foods
These foods are not necessarily healthy either, but they are not that harmful as the previous ones.
Game and any natural meat (lamb, chicken, beef, etc…)
From the flour products, in wholegrain oat and wholegrain rye, low-sugar muesli, porridge, cereal bran.
From the dairy products: real cheese, especially the blue and the green, not sweetened yogurt.
From the liquids: coffee, red wine (in moderation), diluted fruit juices. Coffee can contain AGE compounds (see below), but also anti-inflammatory polyphenols.
Better or anti-inflammatory foods
The foods below contain the components that help the body fight inflammation. Regular consumption of these foods not only decreases but also helps prevent inflammation.
From fats: olive oil, coconut fat (oil), rapeseed oil and the foods that contain omega-3 fatty acids (see the article „The omega-3 truth”)
Wild fish: sardine, salmon, herring, trout, tuna, mackerel, mussels (shellfish) craps
All types of fruits especially the red/black/purple fruits, berry fruits such as strawberry, raspberry, blackberry, bluebarry, black currant, elderberry; citrus, plums, grapes, cherry
Vegetable: especially cruciferous vegetables, leaf vegetables, salad plants, e.g. broccoli, chard, spinach, zucchini, cabbage, kale, garden cress, onion, Brussels sprouts, Brassica oleracea (wild cabbage), carrots, sweet potato, garlic, bell pepper, celery, asparagus.
Tomato is a good anti-inflammatory because of its lycopene ingredient, the hot pepper is also a good anti-inflammatory because of its capsaicin ingredient.
Legumes: lentil, bean, pea, tofu (from soybeans), dhal (from lentils), hummus (from chick peas)
Spices: turmeric, garlic, black pepper, ginger, cayenne pepper, oregano, chili, curry powder, basil, thyme, cinnamon, rosemary, nutmeg.
Turmeric is mainly anti-inflammatory because of the curcumin contained in the plant. Ginger for kaempferol, which blocks the formation of several inflammatory enzymes.
Of the sweeteners and sweeteners: dark chocolate, this is also a good source of polyphenols, and the natural sweeteners such as Stevia.
From the liquids pure spring water, still mineral water, vegetable drinks, green tea, lye water, vegetable juice.
Kelp, linseed oil, olive oil, hemp seed oil, buckwheat, chia seeds, sea buckthorn.
Of the nutrients, vitamins and minerals: especially fiber, flavonoids, beta-carotene, vitamin D, vitamin C, magnesium, vitamin A, vitamin E, zinc, selenium, omega-3 fatty acids, vitamin B6, vitamin B3, folic acid.
Most of the medicinal herbs, e.g. Mint, Sage, Shiny Lacquered Porcelain, Boswellia, Nettles, Common Shepherd’s Purse, Fennel, Chamomile.
How should we prepare our food?
Use gentle cooking methods (simmering) instead of high temperature methods (grilled, fried in oil). Vegetables are better to be steamed. Instead of vegetable oils with polyunsaturated omega-6 fatty acids, monounsaturated olive oil or saturated fatty acid is recommended.
When protein-containing foods are cooked at high temperatures, the protein binds to glucose or to other sugars and produces AGE, advanced glycation end-products. These chemical compounds are inflammatory and at the same time support the aging process.
By heating fats and oils, ALE’s, i.e. lipid peroxidation end products, are produced that are also inflammatory. Many instant meals and nutriment can contain such compounds for example baby foods and milk powder. But also meat fried and grilled, marinated meat and smoked food.
If starchy foods are cooked at very high temperatures, acrylamide, a well-known AGE compound, is produced. Cooking at lower temperatures can already greatly reduce the amount of these resulting compounds. Cooking in water or steam is better. The mixed cooking mode is more beneficial due to the shorter cooking time.
Food with a high AGE and ALE content: meat fried or crusted, fried and grilled meat, smoked and marinated meat, French fries, chips, margarine, fried egg, cream cheese, mayonnaise. Generally, those foods that are produced quickly and at high temperatures in an industrial environment. In general, for example, the Mediterranean cuisine is better in this regard due to the use of olive oil and lots of vegetables and fruits.
Summary
Modern foods and diets with many artificial ingredients contain many inflammatory substances. In the past, people used to consume a lot more original food. For this reason, it is advisable to consume as many natural foods as possible and to choose a diet that contains all substances that are important for the body.
A varied diet is the best against inflammation, with vegetables, fruits and foods with a high omega-3 content playing the most important role. The more fruits and vegetables in different colors we eat, the better. Fruits are beneficial too because of their protective nutrients such as carotenoids, xanthophylls and polyphenols.
Cereals and oilseeds can be a good source of vitamin E and polyphenols. Plant-based foods are also very beneficial because of their prebiotic fibers, which have an anti-cancer effect, among other things. In case, the diet contains enough omega-3, the right amount of anti-inflammatory hormone will be produced.
It also matters how we prepare our food. Food that has browned when the temperature is too high, is a sign that many AGE compunds have been produced.
