Nutrients and inflammation: the key to not getting sick is in what we eat |  Health |  Magazine

Nutrients and inflammation: the key to not getting sick is in what we eat | Health | Magazine

By Martha Belén Ortiz Celi *

All people can exercise their right to good health and this includes access to good food; the raw material we consume daily, which is our food, can give us multiple benefits or trigger a diseasewhich may originally stem from a long-standing inflammatory state that goes unnoticed and is a silent enemy when it comes to staying healthy.

Among the five most inflammatory factors we have:

one) Stress and anxiety, it is inevitable not to go through daily circumstances that keep us alert and sometimes unable to control it, it is possible to improve it with meditation and exercise practices, the latter the best anxiolytic proven by science. In severe cases, professional help should be sought from experts in psychiatry and psychology.

Two) High intake of sugars, ultra-processed and refined oils, found in almost all packaged and processed foods, so you need to read the ingredients on the labels before purchasing.

3) Toxic and polluting, present, for example, in most cosmetics and non-organic vegetables, for this reason a tender is issued for the purchase of fresh local food from small producers.

4) Insomnia, poor sleep quality or lack of it alter the natural rhythm of our biological clock, which prevents us from having restful sleep and the regeneration and purification processes in our body.

5) Presenting obesity, excess fat is already a state that generates a pro-inflammatory effect, so the solution would be to eat naturally, adjust the portions served, sleep well at 10pm and move more to avoid a lifetime. sedentary, the whole set of good habits helps reduce obesity.

Foods that work as oral health cleansers

Inflammation begins with decisions that are made on a daily basis, including what they put on their plate, which is why it is said that we are what we eat and what we can absorb. It is time to be more attentive to our meals, from now on it is everyone’s commitment to fight inflammation to avoid the presence of an established chronic inflammatory disease such as diabetes, hypertension, cancer, autoimmune diseases, allergies, among others, all have an origin of inflammation and further increase the condition, which decreases life expectancy.

Know now some nutrients and anti-inflammatory foods that you should include in your basic diet:

  • Red fruits: these fruits are low in sugar in their natural state with great antioxidants (anthocyanins) that deflate the body, in particular fresh blueberries (not dehydrated), blackberries, raspberries and strawberries.
  • Ginger and turmeric: these are two widely used roots with anti-inflammatory effects and medicinal properties. In them we find phenolic compounds such as gingerol and curcumin. It is preferable that to ensure its absorption it is accompanied by a pinch of pepper.
  • Omega 3: present in oily fish such as fatty or deep-sea fish; salmon, natural sardine, fresh tuna, cod, trout and plant-based chia seeds, flax seeds, walnuts; as well as in food supplements in capsules.
  • Extra virgin olive oil: rich in healthy fats, because of vegetable origin, it has no cholesterol, rich in vitamin E and polyphenols, which are antioxidants.
  • Vegetables: they are the protagonists of our daily diet, they help reduce cell damage and the risk of cancer, improve the digestive system, fight constipation and regulate metabolism. They provide a wide variety of vitamins:
  • Vitamin A in the form of carotene (carrots, tomato, spinach, red cabbage).
  • Vitamin C (pepper, cauliflower and Brussels sprouts).
  • Folic acid (green leafy vegetables and cabbage).
  • Vitamins of group B (B1, B2 and B6). And they are an important source of minerals and trace elements: calcium (watercress, spinach, beets and cucumbers), potassium (artichokes, beets, mushrooms), magnesium, iron (spinach, cabbage, lettuce, mushrooms, artichokes, radishes), zinc, manganese, chromium, iodine, cobalt, selenium, copper and sodium.

Influence of diet on the mental health of individuals

As an important information: some people who have gotten sick with COVID-19 experience multi-organ effects or autoimmune conditions for a longer time, with symptoms that can last for months. Multi-organ effects can affect all body systems, including the functions of the heart, lungs, kidneys, skin and brain. Autoimmune conditions occur when your immune system mistakenly attacks healthy cells in your body, causing inflammation or tissue damage in the affected parts of the body. For this reason, post-COVID-19 recovery cannot rely solely on a negative CRP or hospital discharge, the patient can benefit from consuming an anti-inflammatory diet during and after suffering it, and doctors are responsible for recommending taking care of the diet during the recovery process. (OR)

Recipe

sprout salad

This recipe contains anti-inflammatory ingredients. Also, in general, vegetables have a lower calorie content, are rich in vitamins and minerals and have no cholesterol, it is ideal for people who need to improve by lowering the fat of inflammation in their body, especially when they have already an inflammatory disease.

Ingrediants:

  • broccoli sprouts
  • Cabbage
  • Carrot
  • pearl onion
  • 1 tablespoon. ground chia
  • 1 tablespoon. extra virgin olive oil (EVOO)
  • Ginger
  • Lemon
  • chives
  • Liquid stevia
  • Greek yogurt
  • salt

Procedure:

Chop the cabbage, grate the carrot, finely chop the onion and chives.

Then for the seasoning mix 1/2 tz. plain Greek yogurt + 1 tsp. grated ginger + 1 lemon + 1 tsp. ground chia + 3 drops of stevia and a pinch of salt.

Mix the vegetables with 1 tbsp. of extra virgin olive oil and add the dressing. Serve as desired with chives and sprouts.

* M. Sc. Martha Belen Ortiz Celi

Clinical Nutritionist / Chef in Nutritional Gastronomy

Member of the Association of Nutritionists of Guayas

@mbonutrition

Phone: 098-460-6790.