When your throat and lips are inflamed, how many people's first reaction is "take some anti-inflammatory medicine quickly"? 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.
Corn, wheat, soy milk
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 some of these foods in moderation.
2 Whole Grains
Whole grain foods and unrefined coarse grains digest slowly, which can prevent sharp spikes in blood sugar and help control inflammation.
Whole grains include millet, brown rice, etc. Some high-quality beans, such as red beans, mung beans, peas, etc., are rich in B vitamins, magnesium, potassium, and soluble dietary fiber. They have a low glycemic index and are beneficial for anti-inflammatory effects.
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 large amounts of natural anti-inflammatory substances, such as curcumin. You can add them appropriately when cooking.
The Blacklist
1 Sweets
Victoria Drake, a nutritionist at Oregon State University, points out that foods containing large amounts of refined flour produce pro-inflammatory factors, which is related to their rapid increase in blood sugar. High blood sugar can promote the development of inflammation, 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 types of yogurt have high sugar content. It's 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 like 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 the oil used for frying is often reused and contains large amounts of saturated fatty acids. It is recommended to eat less fried food and to choose oils like extra virgin olive oil and organic canola oil when possible.
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 replace processed meat products with fresh meat.
5 Excessive Alcohol Consumption
While alcohol can be used externally to kill viruses and bacteria and reduce the risk of infection, excessive drinking can induce or worsen inflammation. However, some studies have found that resveratrol, an antioxidant abundant 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.
Corn wheat soy