Did you know the way
we feed
has consequences on
inflammation
of our body? There are a number of foods that are associated with boosting this process when
consumed in excess
being called ”
inflammatory foods
According to a study by Unifesp, inflammation is nothing more than “a response to an infection or tissue damage that occurs to eradicate microorganisms or irritants and to promote tissue repair”.
compromised organs
and systems. Thinking about the consequences of an unbalanced diet on our body, it becomes clear how important it is to evaluate one’s daily diet and
smart choices
. This doesn’t mean you need to eliminate all inflammatory foods from your diet, just try not to overdo it. therefore, the
nutritionist Sabrina Theil
selected some of the foods responsible for causing inflammation in the body and others to help reduce inflammation. Finally, you can also check
3 recipes
recommended by the specialist to help you with this diet. Let’s go?
inflammatory foods
1. Gluten
Gluten-rich foods are responsible for causing inflammation in the body. Anything containing wheat, rye, barley, and oats are on this list.
2. Sugar
Research conducted on mice by the USP’s Institute of Biomedical Sciences (ICB), published in the journal Scientific Report, has shown that a diet high in sugar leads to an increase in cellular inflammation, as well as causing obesity.
3. Refined carbohydrates
Inflammatory foods also include refined carbohydrates such as bread, cookies, chips, sugary cereals, and even white rice.
4. Dairy products
Dairy products are also linked to inflammation in the body. Therefore, milk and its derivatives are included in this list, including butter, cheese, yogurt, curds and cottage cheese, for example.
5. Red meats and sausages
A diet with excess meat is also not indicated by nutritionists. This is because foods such as red meat itself, but also bacon, dried meat, peppers, salami, sausage and some packaged meats, such as dried meat, can inflame our bodies.
6. Trans fats
The Idec (Brazilian Institute for Consumer Protection) lists foods rich in trans fats such as ice cream, vegetable creams, instant noodles, packaged snacks, ready-made cakes, biscuits, chocolates, microwave popcorn and margarines, some examples which are part of a inflammatory diet.
7. Fried foods (omega 6)
In addition to frying by modifying the nutritional properties and molecular structure of foods by immersing them in oil, we are also exposed to the omega 6 present in these substances, which increase inflammation. They are rapeseed oil, corn, safflower, sunflower and peanut, for example.
8. Industrialized
There are many harms of industrialized foods, right? Now, add to the list the fact that ultra-processed foods contain a lot of sugar and are therefore considered inflammatory.
9. Soft drinks
The nutritionist also highlights soda as a villain for those on an anti-inflammatory diet. It is also one of the products that has an excess of sugar.
10. Alcoholic beverages
Another tip for those who want to maintain a diet aimed at a healthy body is to avoid the consumption of alcoholic beverages, as they help increase inflammation in our body and can also cause an inflammation of the pancreas called pancreatitis.
anti-inflammatory foods
1. Fruits
fruit like
avocado, acai, apple, strawberry, grape and tomato
they are considered essential for anyone desiring an anti-inflammatory diet. How about adding them to your routine?
2. Pisces
The nutritionist also highlights fish as a key piece of this healthy eating puzzle. Tuna, salmon and sardines are good options.
3. Greens and greens
It even seems like a cliché to say that vegetables are good for your health, but it bears repeating. Broccoli, cabbage and onions are great foods for fighting inflammation in the body.
4. Condiments
In addition to eating foods that help reduce inflammation in the body, invest in condiments with the same properties. Some examples are turmeric, rosemary, ginger, cinnamon and garlic.
anti-inflammatory recipes
Now that you know which foods have inflammatory properties and which ones help defuse your body, think about putting it into practice. Nutritionist Sabrina Theil helps you with that task with these recipes.
Green juice
Green juice is a great recipe for fighting inflammatory foods – Photo: Shutterstock
Green juice ingredients:
- 1 cup (250 ml) of coconut water
- Juice of 1/2 lemon
- 1⁄2 apple with peel
- 1 organic cabbage leaf
- 1 stalk of celery (or celery)
- mint to taste
- 1 piece of ginger
Method of preparation
Puree all ingredients through juicer or beat in blender. Consume very cold.
saffron salmon
Salmon is a great option to avoid inflammatory foods in our routine – Photo: Shutterstock
Ingredients for saffron salmon
- 1 teaspoon of salt
- 1 teaspoon(s) peppercorns
- 1 sprig of chopped rosemary
- 1 tablespoon of olive oil
- pinch of saffron
- 2 skinless and boneless salmon fillets
- olive oil for grilling
Method of preparation
In a bowl, mix the salt, black pepper, rosemary and olive oil. Add the salmon to the bowl with the dressing. Leave to marinate for 1 hour in the fridge. Before frying, sprinkle a pinch of saffron on each salmon fillet. Fry the salmon on a grill in olive oil until golden brown. Transfer to a platter. Serve with vegetables and greens.
Tropical salad
For a diet rich in anti-inflammatory foods, bet on tropical salad – Photo: Shutterstock
Ingredients for tropical salad
- Lettuce
- Rocket
- Watercress
- strawberries
- pitted grapes
- Mango (lint free)
- Cherry tomato
Method of preparation
Disinfect all ingredients. Mix all ingredients and serve separately.
Wassup did you like the subject? Then watch the video below for a summary of this and other information!
Source:
Sabrina Theil, nutritionist specialized in Phytotherapy and Aesthetic Nutrition.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
