What is inflammation? It is a process that our immunity system locate and kill foreign organism , sore throat, fever, sneezing, aching swelling joints are the symptoms , it helps us clean out those viruses and bacteria. However, it can exist in our body for a long time without our knowledge, long-term inflammation is responsible for chronic diseases, including cancer, heart disease, diabetes 2, depression, Alzheimer’s, lung disease, arthritis etc. All that said, long-term inflammation is the root of most diseases. it has everything to do with what we ea. let’s see their underlying relationship.
Inflammation takes time to develop into disease, the foods we eat day by day come in to play a big role . Some foods stimulate it, while others suppress it. By choosing the right foods, we are able to keep inflammation at bay, while wrong foods make it worse. There are good advice on how to eat it away. In this article, I will share top 7 eating principles:
Say “no” to processed meat and red meat:
By strictly limiting the processed meat and red meat, our body will produce less free radicals, which directly decreases ailments.
Stay away from refined carbohydrates
Refined carbohydrates includes White bread , white rice and snacks, we call those food high-glycemic , it leads to high blood sugar and increases the risk of inflammation.
Take a variety of foods:
Different foods contain different nutrients, therefore, they each will tackle different problems.
Eat fresh fruit and vegetables to your fill
Fresh fruit and veggies are rich in powerful antioxidants, key to remove free radicals.
Opt for healthy-fat oil:
Use extra virgin olive oil, coconut oil as main cooking oil, they provide the best protection from oxidation—- cause of inflammation.
Limit your intake of saturated fat
Saturated fat foods include butter, cream, cheese and foods that made with palm oil. foods containing saturated fat are the very type of the food to avoid.
Fiber is a good thing:
40g fiber a day set you right on track to put out any possible inflammation, you can find fiber in fruits, legumes, and whole grains.
Never go without Omega-3 fatty acids:
Salmon, cod, sardines, omega-3 fortified eggs, flax seeds, these are the best source of Omega-3 fatty acids. they give you the needed nutrient boost.