What are anti-inflammatory foods and pro-inflammatory foods?
May 25, 2023
Source: Cainiu Health
Dr. Wang Lei
Introduction
Common anti-inflammatory foods include sea fish, olive oil, dill, hawthorn, pumpkin seeds, and the like. Pro-inflammatory foods include fatty meat, fried foods, sugar, coffee, and high-salt foods. In addition, legumes, vegetables, and nuts also have certain anti-inflammatory effects. Overly hot foods, foods containing chemical additives, and alcohol may promote inflammation.
Generally speaking, common anti-inflammatory foods include sea fish, olive oil, dill, hawthorn, pumpkin seeds, etc. Pro-inflammatory foods include fatty meat, fried foods, sugar, coffee, high-salt foods, and others. A detailed analysis is as follows:
I. Anti-inflammatory Foods
1. Sea fish: Sea fish are rich in Omega-3 fatty acids, which help reduce inflammation and inhibit inflammatory processes.
2. Olive oil: Consuming olive oil can help suppress inflammation. Increased intake of olive oil raises blood levels of antioxidants, helping to prevent the onset of inflammation.
3. Dill: The polyphenolic compounds in dill have strong anti-inflammatory effects.
4. Hawthorn: Hawthorn contains abundant antioxidant substances that help reduce excess heat in the bloodstream and possess anti-inflammatory properties.
5. Pumpkin seeds: Rich in vitamin E, pumpkin seeds can inhibit cellular oxidative reactions and help prevent inflammation.
II. Pro-inflammatory Foods
1. Fatty meat: High fat content in fatty meat may lead to excessive hormone secretion; elevated hormone levels can promote inflammation.
2. Fried foods: The processing of fried foods generates large amounts of carcinogenic substances, which can enter the bloodstream and promote inflammation.
3. Sugar: Sugar can activate bacterial proliferation, reduce the proportion of beneficial bacteria, alter the intestinal microbiome environment, and thereby promote inflammation.
4. Coffee: Coffee contains high levels of caffeine, which increases insulin sensitivity, affects the immune system, and promotes inflammation.
5. High-salt foods: Excessive sodium intake can damage blood vessels and induce oxidative stress, thus promoting inflammation.
In addition, legumes, vegetables, and nuts also have certain anti-inflammatory effects. Conversely, excessively hot foods, processed foods containing chemical additives, and alcohol tend to promote inflammation. It is recommended that individuals experiencing inflammation seek medical attention promptly and adjust their diet according to medical advice to avoid exacerbating inflammatory responses.
