What Foods Cause Inflammation In The Human Body – Kathy W. Warwick, R.D., CDE, Nutrition — Medically reviewed by Lisa Wartenberg, MFA, RD, LD and Franziska Spritzler — Updated May 23, 2023

Studies have shown that certain foods can reduce chronic inflammation. They include olive oil, some berries; fruits, vegetables, Includes spices and fish.

What Foods Cause Inflammation In The Human Body

On the other hand, It helps protect your body from infection and injuries. On the other hand, Chronic inflammation can lead to disease (

Anti Inflammatory Foods Essential To A Healthy Diet

Stress Low-activity foods and foods that cause inflammation make this risk even more pronounced. Therefore, it is highly recommended to eat foods that can reduce inflammation.

Fruits, Foods like vegetables and spices contain anti-inflammatory compounds that can help reduce inflammation. Most anti-inflammatory foods can include:

A 2018 study suggests that phytochemicals in the berry may delay the growth and progression of cancer. More research is needed, but they may benefit immunotherapy (

In another study, Overweight adults who ate strawberries had lower levels of inflammatory markers linked to heart disease than those who didn’t (

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Oily fish are a good source of protein and the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Although all types of fish contain omega-3 fatty acids, These fatty fish are among the best sources.

Studies have found that people who consume salmon or EPA and DHA supplements experience reductions in C-reactive protein (CRP), a marker of inflammation.

However, In one study, People with irregular heart rhythms who took daily EPA and DHA experienced no difference in inflammatory markers compared to those who received a placebo.

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Studies have shown that eating more cruciferous vegetables can reduce the risk of heart disease and cancer.

Broccoli is rich in sulforaphane, an antioxidant that reduces inflammation, cytokines and nuclear factor kappa B (NF-κB), molecules that drive inflammation in your body (

They contain carotenoids and tocopherols, which reduce the risk of cancer and heart disease.

In a high-quality study including 51 overweight adults, those who consumed avocado for 12 weeks reduced the inflammatory markers interleukin 1 beta (IL-1β) and CRP (

Food And Inflammation

Drinking green tea can prevent heart disease. Cancer Alzheimer’s disease Research has found that it reduces the risk of obesity and other conditions.

Many of its benefits are due to its antioxidant and anti-inflammatory properties, particularly a substance called epigallocatechin-3-gallate (EGCG).

EGCG inhibits inflammation by reducing the production of anti-inflammatory cytokines and damaging fatty acids in your cells (

Chili also provides the antioxidant quercetin, which can reduce inflammation associated with chronic diseases such as diabetes.

Foods That Cause Inflammation

In addition, they have heart disease, diabetes obesity Rheumatoid arthritis It can reduce the risk of many diseases, including Alzheimer’s and eye diseases.

Taking a resveratrol supplement was not the same as eating grapes, but in one study including 60 people with heart disease. People who took a 50-mg resveratrol supplement twice daily for 3 months reduced inflammatory gene markers, including interleukin 6. IL-6) (

A study from 2012 found that adults who consumed grapes daily had increased levels of adiponectin. Low levels of this hormone have been linked to weight gain and an increased risk of cancer.

In one study, People with metabolic syndrome took 1 gram of curcumin daily, combined with piperine from black pepper. They experienced a significant decrease in the inflammatory marker CRP.

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It may be difficult to get enough curcumin from turmeric alone to have a noticeable effect. Taking supplements containing curcumin alone may be more effective.

According to studies, extra virgin olive oil can prevent heart disease, brain cancer It can reduce the risk of obesity and other serious health conditions (

Research shows that following a Mediterranean diet and supplementing with extra virgin olive oil can significantly reduce inflammatory markers.

The effects of oleocanthal, an antioxidant found in olive oil, have been compared to anti-inflammatory drugs such as ibuprofen.

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Contains antioxidants that reduce inflammation. These can reduce your risk of disease and promote healthy aging (

Flavanols are responsible for chocolate’s anti-inflammatory effects and help maintain healthy endothelial cells in your blood vessels.

A small study of participants who took 852 mg of cocoa flavanols twice daily or a placebo suggested that cocoa flavanols improved vascular function and lowered blood pressure and arterial stiffness within the first 3-8 hours.

Meanwhile, Choosing dark chocolate with at least 70% cocoa can provide anti-inflammatory benefits – the higher the percentage, the better –

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The health-promoting properties of cherries have been studied more than any other variety, but sweet cherries may offer benefits.

A 2019 study including 37 older adults found that those who consumed 16 ounces (480 mL) of cherry juice daily for 12 weeks significantly reduced levels of the inflammatory marker CRP.

However, Another study found that tart cherry juice had no effect on inflammation in healthy young adults after drinking it daily for 30 days.

In addition to filling up on foods that promote inflammation, it’s important to limit foods that promote inflammation (

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For example, Some fast foods; Eating more frozen, microwaved snacks and processed meat products may be associated with higher blood levels of CRP (a marker of inflammation)

Keep in mind that it’s okay to eat these foods occasionally. Be sure to eat a balanced diet based on whole foods, including plenty of fruits and vegetables. It’s best to stick to minimally processed foods.

Do your best to keep inflammation at bay by choosing a variety of delicious, antioxidant-rich foods. Eating foods close to their original form and choosing brightly colored foods can provide more anti-inflammatory nutrients.

Pepper, chocolate Fish and extra virgin olive oil are just a few foods that can reduce inflammation and reduce the risk of disease.

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Heat 1 cup (237 mL) of milk of your choice – – Dairy; oat or nut – – – – – – – – – – – – – – – Stir in about 1 tablespoon (5.4 grams) of unsweetened cocoa until melted.

1/4 teaspoon of vanilla extract and agave, for extra flavor. You can add honey or maple syrup. For selective inflammation relief; Try it with a little cayenne and cinnamon.

Our experts are constantly monitoring the health and wellness space and update our articles as new information becomes available. Inflammatory foods can cause chronic inflammation, which can lead to a variety of dangerous health problems. It can cause a persistent condition. Understanding the effects of these foods on your body and identifying ways to reduce their consumption is important for maintaining health and wellness. In this article, Food types that cause inflammation; We discuss their health risks and how to adjust your lifestyle to combat inflammation.

Inflammatory foods are foods that can cause or worsen inflammation in the body. Inflammation is a normal physiological process and is essential for the body to heal and protect against infection. It involves the activation of the immune system, which sends white blood cells and other chemicals to the affected area to protect and repair damaged tissue.

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Acute inflammation is a beneficial response to injury or infection, but chronic inflammation is a dangerous condition that can lead to a variety of health problems. Inflammatory foods exacerbate this condition by promoting a strong immune response, allowing inflammation to persist even in the absence of injury or infection.

Identifying and reducing consumption of high-inflammatory foods can reduce the risk of chronic inflammation and improve overall health and well-being.

Eating foods that cause inflammation has been linked to many negative health effects. By increasing chronic inflammation, these foods increase the risk of various chronic diseases.

Chronic inflammation is associated with cardiovascular disease; diabetes obesity Research shows that it is a common factor in common conditions such as cancer and autoimmune diseases. A landmark study published in the journal Nature Medicine provides a comprehensive review of the link between inflammation and common chronic diseases (*). This study analyzes the relationship between inflammation and chronic diseases and concludes that they are more closely related than we previously knew.

Foods That Fight Inflammation

In addition, Most inflammatory foods are calorie dense and have little nutritional value, which can lead to weight gain and obesity. Obesity is a risk factor for many chronic diseases and exacerbates inflammation in the body (*). Making healthy food choices and eating less inflammatory foods can not only reduce your risk of chronic disease, but also improve weight control.

There are many types of foods that can cause inflammation, but the following food groups are most commonly consumed in a typical Western diet.

Clean carbohydrates are found in modified foods made of seeds. During the purification, the seeds are removed from the grain and the inner layers, and the endospem is left behind. This process eliminates nutritional and fiber and reduces the glycemic indicator and reduces nutritious value.

The story of the fifth of the five study analysis was found to be associated with foods that were cleaned and used in food.

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