When tissue is damaged by mechanical injury or bacterial infection, a biological reaction called inflammation occurs in our body, and then it removes the infectious agent through immune cells and helps tissue regeneration. In the case of a small amount of infection and damage, it can be cured by acute inflammation, but if the inflammation is large or leads to a chronic condition, it can progress to various diseases such as cardiovascular disease, metabolic disease, and inflammatory bowel disease. In addition, the excessively generated inflammation also acts as a risk factor that promotes the degeneration of normal cells into cancer cells, so it can be said that the risk of cancer is also increased.
Chronic inflammation, which causes various physical abnormalities and various diseases, is caused by continuous stress, irregular life patterns, lack of sleep, and eating habits. In particular, dietary habits of excessive consumption of high-fat and high-calorie foods for a long period of time have been pointed out as the main cause of chronic inflammation. So today, let’s take a look at the foods that cause inflammation one by one.
foods that can cause inflammation
1. Foods containing trans fats
Trans fat, a type of unsaturated fat, is a fat solidified by adding hydrogen to the fat. Various foods such as cakes, breads, popcorn, french fries, and processed chocolate made with shortening or margarine that have solidified liquid fat fall into this group of trans fat-containing foods.
These trans fats penetrate the inner walls of blood vessels and increase the level of LDL cholesterol, which causes various inflammatory reactions. Trans fats are also known as risk factors for the occurrence of various cardiovascular diseases because they impair the function of endothelial cells surrounding arteries.
2. Foods with Fructose
Excessive consumption of sugary foods such as various sweets and desserts, chocolate, soda, and fruit juice can also cause chronic inflammation. When you eat sugar, glucose enters the bloodstream during digestion. When an excessive amount is consumed, insulin stores the remaining sugar in fat cells through a metabolic process.
3. Refined Carbohydrates
Carbohydrates are an essential source of energy that our body needs. However, excessive consumption of refined carbohydrates that have been refined and refined, such as wheat flour, can cause inflammation. These refined carbohydrates are rapidly absorbed into the body when consumed, as various essential nutrients such as protein and dietary fiber are removed during the process of being refined and refining, and the blood sugar rapidly increases, thereby rapidly stimulating the secretion of insulin from the pancreas. Blood sugar, which has risen so quickly, will fall sharply again, causing a strong feeling of hunger, which leads to an increase in food intake. And through this process, it can be said that the occurrence of chronic inflammation and the occurrence of metabolic diseases such as obesity and diabetes increase.
4. Processed meat
Excessive consumption of processed meats such as ham, sausage, bacon, and smoked meat is also known to cause inflammation. These processed meats are cured, fermented or smoked to preserve flavor and extend shelf life. Salt and chemical additives added during processing, as well as chemicals produced during the manufacturing process, are known to cause inflammation in the body. In addition, meat, the main ingredient of such processed meat, contains a large amount of saturated fat, so when consumed in excess, it promotes inflammation in the intestines and increases the level of inflammation in blood vessels, which increases the risk of hypertension, stroke, inflammatory bowel disease, and cancer.
Drinking too much alcohol can also lead to chronic inflammation. When alcohol enters the body, it is converted into a substance called acetaldehyde. This acetaldehyde component has a characteristic that it does not decompose quickly, and with this characteristic, it is said that inflammation and free radicals are generated during decomposition. In particular, excessive drinking causes the growth of endotoxin, a toxin that is released after harmful bacteria including harmful bacteria die in the intestine. This increased number of harmful bacteria and endotoxins pass through the blood vessels and penetrate into all organs of the body, raising the risk of various chronic inflammatory diseases by increasing the level of inflammation.
6. Omega 3 Fatty Acids
Omega-6 fatty acids, a type of unsaturated fatty acid, refer to fatty acids found in large amounts in corn oil, soybean oil, sunflower oil, and canola oil. When consumed in moderation, various health benefits such as growth and development and bone health can be obtained, but when consumed in excess, it acts as a cause of activating excessive inflammation.
In addition, it promotes the formation of blood clots, which refers to the hardening of blood in the blood vessels, thereby increasing the likelihood of various cardiovascular and chronic diseases. Therefore, it is recommended to consume adequate amounts of omega-3 fatty acids for a healthy intake. Also, note that consuming omega-3 fatty acids, which are excellent for reducing blood viscosity and reducing blood clots, and reducing inflammation, can be a good way to consume omega-3 fatty acids in a healthy way.