When your throat or corners of your mouth become inflamed, how many people's first reaction is "quick, take some anti-inflammatory medicine"? In fact, some foods can reduce chronic inflammation in the body, so you don't have to turn yourself into a "medicine bottle". And some foods are accomplices to inflammation, so it's better to stay away from them.
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1. Fish
Omega-3 fatty acids can inhibit inflammation, and foods like salmon, sardines, and cod are rich in these substances. People with chronic inflammation can eat them in moderation.
2. Whole Grains
Whole grain foods and unprocessed coarse grains are digested slowly, which can prevent a sharp rise in blood sugar and help control inflammation.
Whole grains include millet, brown rice, etc. Some high-quality legumes, such as red beans, mung beans, and peas, are rich in B vitamins, magnesium, potassium, and soluble dietary fiber, have a low glycemic index, and are beneficial for anti-inflammation.
3. Fruits and Vegetables
All green leafy vegetables are rich in magnesium, which helps relieve inflammation. Apples, citrus fruits, grapes, and dark green leafy vegetables are rich in polyphenols, while yellow-orange foods like carrots and pumpkins are rich in carotenoids. Both of these substances help reduce inflammatory responses.
It is recommended to consume 300-500 grams of vegetables and 200-350 grams of fruit daily.
4. Tea
Teas such as white tea, green tea, and oolong tea are rich in catechins, which have antioxidant and anti-inflammatory effects.
5. Some Seasonings
Ingredients like ginger, garlic, chili, and cinnamon contain a large amount of natural anti-inflammatory substances, such as curcumin, and can be used appropriately when cooking.
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1. Sweets
Victoria Drake, a nutritionist at Oregon State University, pointed out that foods containing a large amount of refined flour will produce pro-inflammatory factors, which is related to their rapid increase in blood sugar. High blood sugar can promote the development of inflammatory responses, so sweet drinks, sweet breads, cakes, etc. should be eaten as little as possible.
It should be reminded that yogurt is a healthy food, but many yogurts have high sugar content. It is best to check the nutrition label when purchasing.
2. High-fat Foods
Studies have shown that foods containing trans fatty acids can promote the occurrence and development of inflammation in the body. Many high-fat foods such as biscuits and milk tea contain these unhealthy fatty acids. Many processed foods are labeled as containing trans fatty acids or hydrogenated oil. People with chronic inflammation such as arthritis and rhinitis must control their intake of these foods.
3. Fried Foods
Researchers at the Icahn School of Medicine at Mount Sinai in New York found that when the consumption of fried foods is reduced, inflammatory markers in the body also decrease. This is because a large amount of oil used for frying is repeatedly used, containing a large amount of saturated fatty acids. It is recommended to eat less fried food and try to choose extra virgin olive oil, organic canola oil, etc.
4. Processed Meat Products
Processed meat products such as sausages, hot dogs, ham, and bacon are rich in saturated fatty acids and can worsen inflammation. It is recommended to use fresh meat instead of processed meat products.
5. Excessive Drinking
Alcohol can be used externally to kill viruses and bacteria, reducing the possibility of infection, but excessive drinking can induce or worsen inflammation. However, some studies have found that resveratrol, an antioxidant rich in red wine, has anti-inflammatory effects. It is recommended to drink no more than 1-2 glasses per day, but not to binge drink.
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