You knew it like that we feed has consequences on inflammation of our body? There are a number of foods associated with an increase in this process when consumed in excessbeing called “inflammatory foods“.
According to a Unifesp study, inflammation is nothing more than “a response to infection or tissue injury that occurs to eradicate microorganisms or irritants and to improve tissue repair.” However, when it happens constantly, it can compromised organs and systems.
Thinking about the consequences of an unbalanced diet on our body, it is clear how important it is to evaluate your daily diet and make it smart choices. This doesn’t mean you need to eliminate all inflammatory foods from your diet, just try not to overdo it.
hence, the nutritionist Sabrina Theil selected some of the foods responsible for causing inflammation in the body and others to help reduce inflammation. In the end, you check too 3 recipes suggested by the specialist to help you on this diet. Come on?
inflammatory foods
1. Gluten
Foods rich in gluten are responsible for causing inflammation in the body. Anything that contains wheat, rye, barley, and oats is on this list.
2. Sugar
Research conducted on mice by the USP Institute of Biomedical Sciences (ICB), published in the Scientific Report, found that a sugar-rich diet leads to increased cellular inflammation, as well as causing obesity.
3. Refined carbohydrates
Among the inflammatory foods are also 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, including butter, cheese, yogurt, curd and curd, for example, are included in this list.
5. Red meats and sausages
A diet with excess meat is also not recommended by nutritionists. This is because foods such as red meat itself, as well as bacon, dried meat, spicy salami, sausage, and some packaged meats, such as dried meat, can inflame our bodies.
6. Trans fat
The IDEC (Brazilian Institute for Consumer Protection) lists ice cream, vegetable creams, instant noodles, packaged snacks, ready-made cakes, cookies, chocolates, microwave popcorn and margarine as foods rich in trans fat, some examples that are part of a inflammatory diet.
7. Fried foods (omega 6)
In addition to frying causing a change in the nutritional properties and molecular structure of foods, by immersing them in oil, we are also exposed to the omega 6s present in these substances, which increase inflammation. They are for example rapeseed, corn, safflower, sunflower and peanut oil.
8. Industrialized
The harmful effects of industrialized foods are not few, are they? 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 bad thing for those who want to follow an anti-inflammatory diet. It is also one of the products that has excess 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 work together to increase inflammation in our body and can also cause an inflammation of the pancreas called pancreatitis.
anti-inflammatory foods
1. Fruit
fruits like avocado, acai, apple, strawberry, grape and tomato they are considered essential for those looking for 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 food puzzle. Tuna, salmon and sardines are good options.
3. Vegetables and greens
It even sounds cliché to say that vegetables are good for your health, but it’s worth repeating. Broccoli, cabbage, and onions are great foods for fighting inflammation in the body.
4. Seasonings
In addition to eating foods that help reduce inflammation, 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 de-inflammation your body, think about putting it into practice. Nutritionist Sabrina Theil helps you in this task with these recipes.
Green juice
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
Put all the ingredients in the juicer or go to the blender. Eat it cold.
salmon with saffron
Salmon ingredients with saffron
- 1 teaspoon of salt
- 1 teaspoon of black pepper
- 1 sprig of chopped rosemary
- 1 tablespoon of oil
- pinch of saffron
- 2 skinless and boneless salmon fillets
- olive oil for grilling
Method of preparation
In a bowl, mix the salt, pepper, rosemary and oil. Add the salmon to the bowl with the dressing. Leave to marinate for 1 hour in the fridge. Before frying, spread a pinch of saffron on each salmon fillet. Fry the salmon on a grill with oil until golden brown. Transfer to a plate. Serve with greens and greens.
Tropical salad
Ingredients for tropical salad
- Lettuce
- Rocket salad
- Watercress
- strawberries
- pitted grapes
- Sleeve (lint free)
- Cherry tomato
Method of preparation
Sanitize all ingredients. Mix all the ingredients and serve separately.
Source: Sabrina Theil, nutritionist specializing in Phytotherapy and Aesthetic Nutrition.
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Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
