What is Inflammation? its Causes,

 What is Inflammation? its Causes.Foods That Cause Inflammation,Most Anti-Inflammatory Foods You Can Eat

Inflammation is your body’s way of protecting itself from infection, illness, or injury.

As part of the inflammatory response, your body increases its production of white blood cells, immune cells, and substances called cytokines that help fight infection .

Classic signs of acute (short-term) inflammation include redness, pain, heat, and swelling.

On the other hand, chronic (long-term) inflammation often occurs inside your body without any noticeable symptoms. This type of inflammation can drive illnesses like diabetes, heart disease, fatty liver disease, and cancer .

Chronic inflammation can also happen when people are obese or under stress.

Causes of inflammation

Certain lifestyle factors — especially habitual ones — can promote inflammation.

Consuming high amounts of sugar and high-fructose corn syrup is particularly harmful. It can lead to insulin resistance, diabetes, and obesity.

Scientists have also hypothesized that consuming a lot of refined carbs, such as white bread, may contribute to inflammation, insulin resistance, and obesity.

What’s more, eating processed and packaged foods that contain trans fats have been shown to promote inflammation and damage the endothelial cells that line your arteries .

The FDA has deemed trans fats no longer “Generally Recognized as Safe,” so most foods should no longer have trans fats.

Vegetable oils used in many processed foods are another possible culprit. Regular consumption may result in an imbalance of omega-6 to omega-3 fatty acids, which some scientists believe may promote inflammation.

Excessive intake of alcohol and processed meat can also have inflammatory effects on your body.

Foods That Cause Inflammation

Many foods can contribute to inflammation and chronic disease, including foods high in added sugar, refined carbs, fried foods, alcohol, and meats cooked at high temperatures.

Inflammation can be good or bad, depending on the situation.

On one hand, it’s your body’s natural way of protecting itself when you’re injured or sick.

It can help your body defend itself from illness and stimulate healing.

On the other hand, chronic, sustained inflammation is linked to an increased risk of diseases like diabetes, heart disease, and obesity .

Interestingly, the foods you eat can significantly affect inflammation in your body.

5 foods that can cause inflammation.

1. Fried foods

In addition to being high in fat and calories, fried foods like French fries, mozzarella sticks, doughnuts, and egg rolls may also increase levels of inflammation in the body.

This is because certain high heat cooking methods, including frying, can increase the production of harmful compounds like advanced glycation end products (AGEs), which can drive inflammation and contribute to chronic disease .

Frying may also increase the amount of trans fats in cooking oils, which can also promote inflammation.

Some research suggests that fried foods can influence the composition of the gut microbiome, which could increase levels of inflammation.

Additionally, other studies have found that fried food consumption may be associated with an increased risk of developing and dying from heart disease 

2. Sugar and high fructose corn syrup

Table sugar (sucrose) and high fructose corn syrup (HFCS) are the two main types of added sugar in the Western diet.

Sugar is 50% glucose and 50% fructose, while high fructose corn syrup is about 45% glucose and 55% fructose .

One of the reasons that added sugars are harmful is that they can increase inflammation, which can lead to disease .

In one study, mice fed high sucrose diets developed breast cancer that spread to their lungs, partly due to the inflammatory response to sugar .

In another 2011 study, the anti-inflammatory effects of omega-3 fatty acids were impaired in mice fed a high sugar diet .

What’s more, in a randomized clinical trial in which people drank regular soda, diet soda, milk, or water, only those in the regular soda group had increased levels of uric acid, which drives inflammation and insulin resistance .

Sugar can also be harmful because it supplies excess amounts of fructose.

While the small amounts of fructose in fruits and vegetables are fine, consuming large amounts from added sugars can negatively affect health.

Eating a lot of fructose has been linked to obesity, insulin resistance, diabetes, fatty liver disease, cancer, and chronic kidney disease .

Also, researchers have noted that fructose causes inflammation within the endothelial cells that line your blood vessels, which is a risk factor for heart disease .

High fructose intake has likewise been shown to increase several inflammatory markers in mice and human

Foods high in added sugar include candy, chocolate, soft drinks, cakes, cookies, doughnuts, sweet pastries, and certain cereals.

3. Excessive alcohol

Moderate alcohol consumption may provide some health benefits .

However, higher amounts can lead to severe problems.

In one 2010 study, levels of C-reactive protein (CRP), a marker of inflammation, increased in people who consumed alcohol. Those who had more than two drinks per day had the highest CRP levels .

People who drink heavily may develop problems with bacterial toxins moving out of the colon and into the body. This condition — often called “leaky gut” — can drive widespread inflammation that leads to organ damage 

To avoid alcohol-related health problems, intake should be limited to two standard drinks per day for males and one for females

4. Refined carbohydrates.

Though carbohydrates have gotten a bad rap, many foods high in carbohydrates are highly nutritious and can fit into a well-rounded diet.

However, eating excessive amounts of refined carbs can drive inflammation .

Refined carbs have had most of their fiber removed. Fiber promotes fullness, improves blood sugar control, and feeds the beneficial bacteria in your gut.

Researchers suggest that the refined carbs in the modern diet may encourage the growth of inflammatory gut bacteria that can increase your risk of obesity and inflammatory bowel disease .

Refined carbs have a higher glycemic index (GI) than unprocessed ones. High GI foods raise blood sugar more rapidly than low GI foods.

In one study, children and adolescents with cystic fibrosis who followed a low GI diet for 3 months experienced significant reductions in markers of inflammation compared to a control group.

Another review had similar findings, reporting that a low GI diet could decrease levels of interleukin-6, a marker of inflammation, more effectively than a high GI diet in people with diabetes.

Refined carbohydrates are found in candy, bread, pasta, pastries, some cereals, cookies, cakes, sugary soft drinks, and all processed foods that contain added sugar or flour.

5. Meats cooked at high temperatures

Consuming meats cooked at high temperatures — including processed meats like bacon, sausage, ham, and smoked meat — is associated with an increased risk of heart disease, diabetes, and certain types of cancer .

Other high heat cooking methods include grilling, barbecuing, roasting, frying, toasting, and searing.

Cooking meats at high temperatures leads to the formation of inflammatory compounds known as AGEs .

In addition to promoting inflammation, AGEs are also thought to contribute to chronic conditions such as heart disease, cancer, metabolic syndrome, and type 2 diabetes .

Interestingly, marinating meats in acidic solutions, such as lemon juice or vinegar, before grilling or roasting can reduce the amount of AGEs by half .

Another way to minimize the formation of AGEs is to cook meats for shorter periods of time and opt for moist heat cooking methods, including boiling, steaming, poaching, or stewing.

 Most Anti-Inflammatory Foods You Can Eat

Studies suggest that some foods can help decrease chronic inflammation. These include olive oil, as well as certain berries and fruit, vegetables, spices, and fish.

Inflammation can be both good and bad.

On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to disease .

Stress, low activity levels, and foods that cause inflammation can make this risk even greater. For this reason, eating foods that can help reduce inflammation is strongly advisable.

1. Berries

Berries are small fruits that are packed with fiber, vitamins, and minerals.

Dozens of varieties exist. Some of the most common ones include:

strawberries

blueberries

raspberries

blackberries

Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease .

In one study including 25 adults, those who consumed blueberry powder every day produced significantly more natural killer cells (NK cells) than those who did not consume the powder. These findings were similar to those of an older study.

Your body naturally produces NK cells, and they help keep your immune system functioning properly.

In another study, adults with excess weight who ate strawberries had lower levels of certain inflammatory markers associated with heart disease than those who didn’t eat strawberries.

2. Fatty fish

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

Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:

salmon

sardines

herring

mackerel

anchovies

EPA and DHA help reduce inflammation, which may otherwise lead to metabolic syndrome, heart disease, diabetes, and kidney disease .

Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects.

Studies have found that people consuming salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein (CRP) .

However, in one study, people with an irregular heartbeat who took EPA and DHA daily experienced no difference in inflammatory markers compared with those who received a placebo.

3. Broccoli

Broccoli is extremely nutritious.

It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale.

Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer .

This may be related to the anti-inflammatory effects of the antioxidants they contain.

Broccoli is rich in sulforaphane, an antioxidant that decreases inflammation by reducing your levels of cytokines and nuclear factor kappa B (NF-κB), which are molecules that drive inflammation in your body.

4. Avocados

Avocados are packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats .

They also contain carotenoids and tocopherols, which are linked to a reduced risk of cancer .

In addition, one compound in avocados may reduce inflammation in newly forming skin cells .

In one high quality study including 51 adults with excess weight, those who ate avocado for 12 weeks had a reduction of inflammatory markers interleukin 1 beta (IL-1β) and CRP .

5. Green tea

You’ve probably heard that green tea is one of the healthiest beverages you can drink.

Research has found that drinking it is associated with a reduced risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions 

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

EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells 

6. Peppers

Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects

Bell peppers also provide the antioxidant quercetin, which may reduce inflammation associated with chronic diseases, like diabetesChili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and support healthier aging 

7. Mushrooms

While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.

These include truffles, portobello mushrooms, and shiitake mushrooms.

Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins.

They also contain phenols and other antioxidants that provide anti-inflammatory protection 

A special type of mushroom called lion’s mane may potentially reduce low grade inflammation related to obesity However, one study found that cooking mushrooms lowered their anti-inflammatory compounds significantly. Thus, it may be best to eat them raw or lightly cooked .

8. Grapes

Grapes contain anthocyanins, which reduce inflammation.

In addition, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s, and eye disorders (48Trusted Source,

Grapes are also one of the best sources of resveratrol, another antioxidant compound that has many health benefits.

Studies show that resveratrol can protect the heart against inflammation.

In one study including 60 people with heart failure, those who consumed two 50-mg capsules of resveratrol daily for 3 months experienced a decrease in inflammatory gene markers, including interleukin 6 (IL-6) .

An older study from 2012 found that adults who ate grape extract daily experienced increased levels of adiponectin. Low levels of this hormone are associated with weight gain and an increased risk of cancer .

9. Turmeric

Turmeric is a spice with a warm, earthy flavor that’s often used in curries and other Indian dishes.

It has received a lot of attention because it contains curcumin, a powerful anti-inflammatory compound .

Research has shown that turmeric reduces inflammation related to arthritis, diabetes, and other diseases.

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

It may be hard to get enough curcumin from turmeric alone to experience a noticeable effect. Taking supplements containing isolated curcumin may be much more effective.

Curcumin supplements are often combined with piperine, which can boost curcumin absorption by 2,000%.

More research is needed to understand how the dosage of turmeric affects inflammatory markers.

10. Dark chocolate and cocoa

Dark chocolate is delicious, rich, and satisfying.

It’s also packed with antioxidants that help reduce inflammation. These may reduce your risk of disease and lead to healthier aging.

Flavanols are responsible for chocolate’s anti-inflammatory effects and help keep the endothelial cells that line your arteries healthy.

In one small study, people who consumed 350 mg of cocoa flavanols twice daily experienced improved vascular function after 2 weeks .

However, more high quality studies on chocolate and its components are needed.

In the meantime, it can’t hurt to choose dark chocolate that contains at least 70% cocoa — a greater percentage is even better — to reap these anti-inflammatory benefits

11. Tomatoes

The tomato is a nutritional powerhouse.

Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties.

Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer.

Note that cooking tomatoes in olive oil can help you absorb more of their lycopene content .

That’s because lycopene is a carotenoid, a nutrient that’s better absorbed with a source of fat.

12. Cherries

Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which decrease inflammation 

Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also provide benefits.

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

However, another study found tart cherry juice had no effect on inflammation in healthy younger adults after they took it daily for 30 days .