Thursday , April 9 2020
Home / mexico / Healthy "anti-inflammatory" diet

Healthy "anti-inflammatory" diet

  • Gradually, Spanish families are abandoning the Mediterranean diet. This change in habits can lead to cellular inflammation that is the cause of many chronic diseases.

95% of Spaniards do not eat the five daily pieces of fruit or vegetables that doctors recommend. Gradually, Spanish families are abandoning the Mediterranean diet.

We eat worse and often adopt diets that can compromise our health.

Healthy diet

This change in eating habits can lead to cellular inflammation – silent inflammation – which causes many chronic diseases because it alters the body's hormonal mechanisms and activates genes.

Excessive consumption of certain saturated and trans fats, imbalance between omega 6 and omega 3 fatty acid intake, high refined carbohydrate intake, low anti-inflammatory polyphenol intake, and intestinal microbiota imbalance may trigger this inflammatory response, which is silent because it is continuous and not produces pain

However, cellular inflammation is behind diseases such as obesity, Type 2 diabetes, vascular problems, certain cancers, metabolic syndrome, allergies, depression and anxiety, some neurological diseases and all processes that end in "itis".

Anti-Inflammatory Nutrition

According to the PhD in Pharmacy Irene Santacruz, nutritionist and nutritionist, “one correct anti-inflammatory nutrition Helps prevent disease, promotes mental clarity and performance, improves physical appearance, activates metabolism – less weight, satiety and more energy – and has an anti-aging effect."

Anti-inflammatory nutrition is based on the control – at each meal – of carbohydrates, the type of fats – which moderates the intake of saturated fat and avoids trans – and the balance of omega 3 and omega 6 fatty acids. be very rich in vegetables, fruits and vegetables of various colors – polyphenols – consuming between 8 and 10 servings of 100 grams per day. It is supplemented by eating a lot of prebiotic fiber in the diet, vegetables, nuts and controlling abdominal fat.

"The mediators who control the inflammation in the immune system, known as eicosanoids, they come biochemically from dietary fats: essential fatty acids”Says the doctor.

"We have to eliminate -added- trans fats in the diet control meat consumption, use extra virgin olive oil, consume olives, avocados and walnuts and fish and other seafood products, avoiding those that offer a greater presence of contaminants such as swordfish, shark, bluefin tuna and chop. As for milk, it is better to consume fermented derivatives such as yoghurt, kefir, cheese, etc."

Know which fats we eat

Fat intake is almost always related to overweight but in reality, its consumption is essential for health.

In addition to being a source of energy, fats play a key role in the composition and functionality of cell membranes, participate in the formation of essential hormones and vitamins in our body and play a key role in regulating blood lipid concentrations and their transport molecules, lipoproteins.

The main fat sources In the human diet are vegetable oils and animal fats, although they are also present in nuts, cereals and legumes.

Bad fats

Several scientific studies indicate that trans fatty acids from partially hydrogenated vegetable oils increase risk factors and cardiovascular accidents.

Similarly, the consumption of these fats has been associated with an increased risk of death from coronary heart disease and sudden cardiac death, as well as an increased risk of metabolic syndrome components or diabetes.

This type of fat can be found mainly in baked goods such as cookies, industrial sweets, snacks, precooked foods, fried products such as chips or other snacks, as well as ice cream, creams and shakes.

Currently, not all types of harmful fats are reflected in the labels of the products we consume; so maybe we are unintentionally eating unhealthy fats without being fully aware.

The Food Fat Test allows us to know the types of fat we include in the diet and the degree of silent inflammation we suffer, a first step in being able to customize our nutrition to achieve a balance between different fats and in the long run to prevent disease. Chronicles The test analyzes the different types of fatty acids in the erythrocyte membrane and its result is representative of fat consumption in the last three months.

The test is suitable for people of any age who wish customize your diet To optimize your health.

It is also recommended for patients with inflammatory diseases, cardiovascular problems, dyslipidemia, hypertension, metabolic syndrome, etc., as well as patients with mood, behavioral or cognitive deficits.

<! –