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หน้าหลัก | สุขภาพดี | สุภาพสตรี | การแปลผลเลือด | โรคต่างๆ | วัคซีน
อาหารต้านการอักเสบ
อาหารต้านการอักเสบ: เสริมภูมิต้านทาน สร้างสุขภาพดีจากภายใน
การอักเสบ (Inflammation) เป็นกระบวนการทางธรรมชาติที่ร่างกายใช้เพื่อป้องกันตัวเองจากอันตราย เช่น เชื้อโรค บาดแผล หรือสารพิษต่างๆ แต่หากเกิดการอักเสบเรื้อรัง อาจนำไปสู่โรคต่างๆ เช่น โรคหัวใจ เบาหวาน มะเร็ง และโรคข้ออักเสบ
โชคดีที่เราสามารถดูแลตัวเองและลดการอักเสบได้ด้วยการเลือกรับประทานอาหารที่มีประโยชน์ โดยเฉพาะ "อาหารต้านการอักเสบ" ซึ่งอุดมไปด้วยสารอาหารที่ช่วยเสริมสร้างระบบภูมิคุ้มกัน ลดความเสี่ยงของโรค และส่งเสริมสุขภาพโดยรวม
อาหารที่ควรเน้น:
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ผักผลไม้หลากสี: ยิ่งสีสันสดใส ยิ่งอุดมไปด้วยสารต้านอนุมูลอิสระ ตัวช่วยสำคัญในการลดการอักเสบ
- ผักใบเขียว: เช่น คะน้า ผักโขม บร็อคโคลี
- ผลไม้ตระกูลเบอร์รี่: เช่น บลูเบอร์รี่ สตรอว์เบอร์รี่ ราสเบอร์รี่
- ผลไม้สีเหลือง ส้ม แดง: เช่น ส้ม มะละกอ มะเขือเทศ
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ไขมันดี: ช่วยลดการอักเสบและบำรุงหัวใจ
- ปลาทะเลน้ำลึก: เช่น แซลมอน ทูน่า แมคเคอเรล อุดมไปด้วยโอเมก้า 3
- อะโวคาโด: มีไขมันไม่อิ่มตัวเชิงเดี่ยวสูง
- น้ำมันมะกอก: เลือกแบบ extra virgin olive oil
- ถั่วและเมล็ดพืช: เช่น อัลมอนด์ วอลนัท เมล็ดแฟลกซ์
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ธัญพืชไม่ขัดสี: อุดมไปด้วยใยอาหาร วิตามิน และแร่ธาตุ
- ข้าวกล้อง:
- ขนมปังโฮลวีต:
- ควินัว:
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เครื่องเทศและสมุนไพร: มีสารต้านอนุมูลอิสระและสารประกอบที่ช่วยลดการอักเสบ
- ขมิ้นชัน: มีสารเคอร์คูมิน
- ขิง:
- กระเทียม:
อาหารที่ควรจำกัด:
- น้ำตาล:
- อาหารแปรรูป:
- ไขมันทรานส์:
- เนื้อแดง:
- แอลกอฮอล์:
เคล็ดลับเพิ่มเติม:
- ดื่มน้ำสะอาดให้เพียงพอ:
- ออกกำลังกายสม่ำเสมอ:
- นอนหลับพักผ่อนให้เพียงพอ:
- จัดการความเครียด:
การเลือกรับประทานอาหารต้านการอักเสบเป็นอีกหนึ่งก้าวสำคัญในการดูแลสุขภาพ เริ่มต้นปรับเปลี่ยนพฤติกรรมการกินตั้งแต่วันนี้ เพื่อสุขภาพที่ดีในระยะยาว
หมายเหตุ: บทความนี้มีวัตถุประสงค์เพื่อให้ข้อมูลความรู้ทั่วไปเท่านั้น ไม่สามารถใช้แทนคำแนะนำจากแพทย์หรือนักโภชนาการได้ หากมีข้อสงสัยเกี่ยวกับสุขภาพ ควรปรึกษาผู้เชี่ยวชาญ
ได้เรียนรู้วิธีที่ดีที่สุดที่จะลดการอักเสบไม่ใช่ยาแต่อยู่ในตู้เย็นอาหารหลายประเภทสามารถลดการอักเสบได้
ระบบภูมิคุ้มกันของร่างกายจะมีหน้าจีต่อสู้กับเชื้อแบคทีเรีย เกษรดอกไม้ หรือสารเคมีที่เข้าสู่ร่างกาย เมื่อสารเหล่านี้เข้าสู่ร่างกายก็จะกระตุ้นให้ร่างกายสร้างภูมิ และเกิดกระบวนการที่เรียกว่าการอักเสบการอักเสบเป็นสิ่งที่ดีหากเกิดช่วงสั้นสั้น สำหรับต่อสู้กับสิ่งแปลกปลอมแต่บางครั้งการอักเสบนั้นเรื้อรังเป็นระยะเวลานานการอักเสบนั้นก็จะเป็นผล เสียต่อร่างกายทำให้เกิดโรคหลายโรค เช่นมะเร็งโรค หัวใจ เบาหวาน ข้ออักเสบ ซึมเศร้า โรคสมองเสื่อม ซึ่งโรคดังกล่าวจะมีความเชื่อมโยงกับการอักเสบเรื้อรัง
วิธีที่ดีที่สุดในการจัดการเกิดอะจัดการกับการอักเสบมิใช่เกิดจากการรับประทานยา แต่เกิดจากการรับประทานอาหาร
อาหารที่อาจจะเป็นสาเหตุที่ทำให้เกิดการอักเสบ
ควรหลีกเลี่ยงอาหารดังต่อไปนี้
อาหารดังกล่าวมีความเชื่อมโยงกับความเสี่ยงในการเกิดโรคเบาหวานชนิดที่2 โรคหัวใจ และโรคที่ทำให้เกิดการอักเสบนอกจากนี้อาหารดังกล่าวยังทำให้เกิดมะเร็ง
อาหารต้านการอักเสบ
ตัวอย่างอาหารต้านการอักเสบได้แก่
อาหารดังกล่าวจะมีสารต้านอนุมูนอิสระและโพลีฟีโนซึ่งเป็นสารจะป้องกันการอักเสบดังนั้นหากต้องการลดการอักเสบจะต้องรับประทานอาหารดังกล่าวตัวอย่างอาหารที่มีสารต้านอนุมูนอิสระมากได้แก่อาหารที่เรียกว่าเมดิเตอร์เรเนียนไดเอ็ดซึ่งจะมีผลเม้ผักทัวร์และกอดน้ำมันที่มีคุณภาพอาหารที่รับประทานควรจะเป็นอาหารธรรมชาติลดปริมาณอาหารที่ผ่านกระบวนการผลิต
An anti-inflammatory diet may serve as a complementary therapy for many conditions that become worse with chronic inflammation.
The following conditions involve inflammation:
Metabolic syndrome refers to a collection of conditions that tend to occur together, including type 2 diabetes, obesity, high blood pressure, and cardiovascular disease.
Scientists believe that inflammation plays a role in all of these. An anti-inflammatory diet may, therefore, help improve the health of a person with metabolic syndrome.
Eating a diet that is rich in antioxidants may also help reduce the risk of certain cancers.
Antioxidants help remove free radicals, but what are free radicals? Find out here.
An anti-inflammatory diet should combine a variety of foods that:
Foods that may help manage inflammation include:
The authors of a 2017 article also recommended the following:
It is worth remembering that:
No single food will boost a person’s health. It is important to include a variety of healthful ingredients in the diet.
Fresh, simple ingredients are best. Processing can change the nutritional content of foods.
People should check the labels of premade foods. While cocoa can be a good choice, for example, the products that contain cocoa often also contain sugar and fat.
A colorful plate will provide a range of antioxidants and other nutrients. Be sure to vary the colors of fruits and vegetables.
Which diet is best for people with osteoarthritis?
Foods to Eat on the Anti-Inflammatory Diet
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Verywell / Anastasia Tretiak
The anti-inflammatory diet is an eating plan that is thought to prevent or reduce chronic inflammation, a key risk factor for a variety of health problems.1 The typical anti-inflammatory diet emphasizes fruits, vegetables, lean protein, nuts, seeds, and healthy fats.
This article explores what chronic inflammation is and how diet can counteract its harmful effects. It also lists some of the foods to eat and avoid as well as offering tips on how to build a healthy anti-inflammatory diet plan.
What Is Inflammation?
Inflammation is the body's normal response to infections, diseases, injuries, and anything it considers harmful. After the harm is neutralized, the inflammation is stopped and the body has time to heal itself.
Chronic inflammation is inflammation that persists for a long period of time. When this happens, it causes changes at the site of the inflammation and elsewhere in the body that can lead to a host of health problems.2
There are many reasons why a person may have chronic inflammation. One example is obesity, in which excess fat tissue causes hormonal and immune system changes that create inflammation that affects the entire body.2
Other causes of chronic inflammation include:2
- Smoking
- Alcohol abuse
- Chronic infections, like HIV or hepatitis B
- Autoimmune diseases, like lupus and rheumatoid arthritis
- Ongoing exposure to toxic substances, such as industrial chemicals
- Chronic stress
Over time, chronic inflammation can increase the risk of diseases like heart disease, diabetes, cancer, arthritis, and chronic obstructive pulmonary disease (COPD).2 Though these diseases can occur without chronic inflammation, severe chronic inflammation can cause them to develop 10 or more years earlier than would generally be expected.3
Recap
Chronic inflammation is essentially "too much of a good thing." The persistent inflammatory stress can lead to changes in the body that contribute to the development of heart disease, arthritis, cancer, and other aging-related diseases.3
Benefits of an Anti-Inflammatory Diet
Certain foods are known to cause inflammation in the body. One example is red meat, which contains a lot of saturated fat. Saturated fat is one of the substances, along with trans fat and refined sugar, that cause certain immune cells to release inflammatory proteins into the bloodstream.2
Other foods do not trigger this effect and, in some cases, can reduce inflammation. This includes foods that are rich in substances called antioxidants. Antioxidants fight chemicals known as free radicals that cause long-term damage to cells and can increase inflammation,4
Since our food choices influence the level of inflammation in our bodies, the anti-inflammatory diet is thought to curb chronic inflammation and help prevent conditions like heart disease, arthritis, and cancer.5 However, how much the diet can help is still unknown.
There is some evidence of a benefit. According to a 2016 study in the journal Endocrine, an anti-inflammatory diet led to a 37% decrease in inflammatory substances, such as C-reactive protein, in people with type 2 diabetes after just one year.4
Other studies exploring variations of the anti-inflammatory diet, such as vegetable-rich diets or seafood-rich diets, have shown similar benefits, particularly in people with heart disease.6
Recap
An anti-inflammatory diet is thought to help prevent conditions like heart disease, arthritis, and even cancer by reducing the level of inflammation in the body. Chronic inflammation is associated with an increased risk of all of these diseases.
Foods to Eat
Research suggests that people who eat a lot of vegetables, fruits, nuts, seeds, healthy oils, and fish have a reduced risk for inflammation-related diseases. Substances found in certain foods, especially antioxidants and omega-3 fatty acids, may also have anti-inflammatory effects.5
Foods high in antioxidants include:1
- Apples
- Artichokes
- Avocados
- Beans (such as red beans, pinto beans, and black beans)
- Berries (such as blueberries, raspberries, and blackberries)
- Broccoli
- Cherries
- Dark chocolate (at least 70% cocoa)
- Dark green leafy vegetables (such as kale, spinach, and collard greens)
- Nuts (such as walnuts, almonds, pecans, and hazelnuts)
- Sweet potatoes
- Whole grains
Omega-3 fatty acids are "good fats" that may help protect against heart disease, cancer, arthritis, and other conditions. Foods high in omega-3 fatty acids include:1
- Flaxseed
- Oily fish (such as salmon, herring, mackerel, sardines, and anchovies)
- Omega-3-fortified foods (including eggs and milk)
- Walnuts
There is also evidence that certain herbs and spices, such as ginger, turmeric, and garlic, can help alleviate inflammation.7
Recap
Foods that are rich in antioxidants and omega-3 fatty acids are key to the anti-inflammatory diet.
Foods to Avoid
Foods that increase inflammation include those that are high in omega-6 fatty acids. Although these fats are important to bone health, brain function, and metabolism (the conversion of food to energy), consuming too many omega-6 fatty acids can increase inflammation.8
Foods high in omega-6 fatty acids include:8
- Dairy products (such as milk, cheese, butter, and ice cream)
- Margarine
- Meats
- Peanuts
- Vegetable oils (such as corn, safflower, soybean, peanut, and cottonseed oil)
To keep inflammation under control, it is important to balance your omega-6 fatty acids with your omega-3 fatty acids.8
Food with a high glycemic index (GI) can also increase inflammation. These are foods like sugar and refined grains that raise your blood glucose (sugar) level too much and too quickly.
To help rein in inflammation, avoid sugary drinks, white bread, desserts, and processed foods. Instead, eat low-GI foods like chicken, whole grains, leafy greens, and non-starchy vegetables.9
Recap
To help reduce inflammation, limit the amount of foods you eat that are rich in omega-6 fatty acids. Also, choose foods with a low glycemic index that are less likely to raise your blood sugar and inflammation levels.
Tips and Advice
There is not one set eating plan for the anti-inflammatory diet. You can mix it up and even tailor it to your family's tastes and needs. But there are certain guidelines that can help you make healthy choices. Among them:
- Eat five to nine servings of antioxidant-rich fruits and vegetables each day.
- Limit your intake of foods high in omega-6 fatty acids, while increasing your consumption of foods rich in omega-3 fatty acids.
- Replace red meat with lean poultry, fish, beans, and lentils.
- Swap margarine and vegetable oils for healthier fats like olive oil.
- Replace refined grains like white bread, saltines, and pastries with fiber-rich whole grains like oats, quinoa, brown rice, and pasta.
- Rather than seasoning your meals with salt, use anti-inflammatory herbs like garlic, ginger, and turmeric.
Meal Examples
Here are some examples of what you can eat on an anti-inflammatory diet:
- Breakfast: A breakfast smoothie, chia bowl, or oatmeal
- Lunch: A green salad with quinoa and vegetables, soup with vegetables and lentils, or grilled salmon
- Snacks: A fresh blueberry fruit salad, apples and nut butter, walnuts, chia seed pudding, or guacamole with whole-grain crackers
- Dinner: Skinless roast chicken breast, grilled mackerel on a three-bean salad, or stir-fried vegetables with brown rice
- Beverages: A cup of ginger-turmeric tea, golden milk, green juice or smoothie, herbal tea, turmeric tea, or green tea
Summary
An anti-inflammatory diet is an eating plan that is thought to reduce the risk of certain diseases, such as heart disease, arthritis, COPD, and cancer. It involves eating foods rich in antioxidants and omega-3 fatty acids that can help reduce inflammation, while limiting food that can increase inflammation, such as high-glycemic-index foods and those rich in omega-6 fatty acids.
A Word From Verywell
The basic rules for an anti-inflammatory diet can be beneficial to anyone. If you don't know where to begin, speak with your doctor or a nutritionist.
But it's important to remember that diet alone cannot prevent or treat any health condition, whether it be high blood pressure or diabetes. It is just as important to exercise regularly, stop smoking, lose weight if needed, and take any medications your doctor prescribes as directed.
15 Anti-Inflammatory Foods You Should Be Eating
Inflammation is your immune system's reaction to irritation, injury, or infection. It's a normal response (and actually a good thing), and it's a natural part of healing. But it's possible that chronic inflammation could have a negative impact on your body and your health.
Following an anti-inflammatory diet is one way to counter some of the chronic inflammation that comes from leading a not-so-healthy lifestyle. If you're ready to get back on the path to healthy eating, try these 15 foods that are all nutritious and fit perfectly into an anti-inflammatory diet.
Almonds
@ampics / Twenty20
Almonds are an excellent source of monounsaturated fats (similar to olive oil), vitamin E, and manganese. They’re also a good source of magnesium and plant protein. In research studies, eating almonds has been associated with having a lower risk of cardiovascular disease, probably by improving the fatty acids profile of your blood.
Almonds are also very satiating, so even though they’re a little higher in calories than many other anti-inflammatory foods, eating a handful of almonds may help you stick with a healthy weight loss program.
Avocados
@jeff.garroway / Twenty20
Avocados are rich in heart-healthy monounsaturated fats, plus they're an excellent source of magnesium, fiber, and potassium while being low in sodium. Eating half an avocado will also add nicely to your daily intake of vitamins C, A, E, and B-complex vitamins.
The combination of these nutrients and the polyphenols that work as antioxidants make avocados a must-have for any anti-inflammatory diet.1 Add avocado slices to your favorite sandwich or salad, or make a tasty guacamole.
Broccoli
Westend61 / Getty ImagesBroccoli is a member of the cruciferous family of vegetables that are high in phytochemicals called glucosinolates.2 These phytochemicals are powerful antioxidants. Broccoli is also an excellent source of vitamin C, potassium, calcium, and vitamin A, all while being low in calories.
It's easy to get more broccoli into your diet because it's delicious cooked or raw.
Epidemiological studies show that eating a diet high in cruciferous vegetables, including broccoli, is associated with having a lower risk of certain types of cancer.
Blueberries
Westend61 / Getty ImagesBlueberries contain significant amounts of polyphenols that trigger antioxidant activity and may help to prevent cancer and cardiovascular disease.3 These phytochemicals, including flavonoids, anthocyanidins, phenolic acids, and tannins, prevent and repair the cellular damage done by free radicals.
Laboratory studies show the chemicals in blueberries may also prevent cancer by slowing down the growth of cells and reducing inflammation. They're also low in calories and add vitamin C, vitamin E, and fiber to your daily diet. And don't forget they're also absolutely delicious!
Carrots
Arx0nt / Getty ImagesCarrots contain beta-carotene, which your body can convert to vitamin A, which is essential for your health, but it's also a powerful antioxidant in its own right. Carrots also contain zeaxanthin and lutein, which are also related to vitamin A. Eating a diet rich in these antioxidants may help to reduce your risk of cancer by preventing damage to the healthy cells of your body.4
Since carrots are low in calories and a good source of fiber, they can also help you lose weight if necessary—important because obesity is a risk factor for cardiovascular disease, diabetes, and some forms of cancer.
Dry Beans
Westend61 / Getty ImagesDry beans, such as navy beans, kidney beans, pinto beans, and black beans, are an excellent anti-inflammatory source of plant protein, minerals, B-complex vitamins, and vitamin K. They're also chock-full of beneficial fiber, and they contain polyphenols that work as antioxidants.5
Since beans are high in protein, they're perfect for meatless meals you'll love even if you're not a vegetarian.
Research suggests dry beans may provide health benefits and help prevent some types of heart disease, diabetes, high blood pressure, as well as reduce inflammation.
Kale
YinYang / Getty ImagesKale is an excellent source of vitamins A, C, and K, and a good source of calcium, iron, magnesium, potassium, and vitamin C while being low in sodium. It's also low in calories and has a bit of fiber.
Kale contains compounds called glucosinolates that may help prevent cancer, plus lutein and zeaxanthin, which are related to vitamin A and may help lower your risk of developing cataracts and macular degeneration. Also, lutein may help prevent atherosclerosis. Add kale to a salad or eat kale chips as a snack.
Olive Oil
101dalmatians / Getty ImagesOlive oil is an essential component of the Mediterranean diet, which has been linked to heart health and longevity. It's rich in monounsaturated fats that are good for your blood vessels and has polyphenols that work as antioxidants to protect the cells in your body.
Olive oil helps reduce inflammation, reduces high cholesterol, and it's possible that some of the polyphenols may help prevent some forms of cancer,6 so it's an amazing oil to add to your kitchen. It's not always best for cooking but it's perfect for salad dressings and for finishing vegetable side dishes.
Oranges
Ken Gillespie Photography / Getty ImagesOranges are an excellent source of vitamin C and potassium, and they also contain fiber, calcium, and folate. The fiber and folate in oranges may help keep your heart healthy, and vitamin C is essential for immune system function, strong connective tissue, and healthy blood vessels.
Oranges and orange juice are excellent additions to an anti-inflammatory diet7 and you don't need to save them for breakfast. Oranges make a great afternoon snack and can be added to a variety of dishes and salads.
Salmon
Lauri Patterson / Getty ImagesSalmon contains significant amounts of omega-3 fatty acids—more than any other type of fish or seafood. Studies suggest people who have a higher intake of these fatty acids may be less likely to suffer from dry eyes, and it's also good for the heart because the healthy fats help reduce inflammation8 and keep cholesterol in check.
The American Heart Association suggests you eat fatty fish at least twice a week because of the beneficial omega-3s, but what makes salmon even better is that it's also a good source of an antioxidant called astaxanthin.
Spinach
istetiana / Getty ImagesSpinach is one of the best known of all the anti-inflammatory superfoods.9 It contains lutein, which is related to vitamin A and beta-carotene. Spinach also gives you iron, vitamin K, and folate, and it is very low in calories, so it's perfect for weight loss diets.
Research shows that people who eat green, leafy vegetables, like spinach, may have a decreased risk of macular degeneration, so add plenty of fresh or cooked spinach to your diet.
Strawberries
Diana Miller / Getty ImagesStrawberries are delicious, juicy, and sweet—and to make it even better, they're also good for your health. Strawberries are low in calories, high in fiber, and they contain vitamins and minerals your body needs to function normally, including a lot of vitamin C. They also have anti-inflammatory properties and plenty of potential health benefits.10
Just about all berries are good for you because the pigments that give them their color also contain antioxidants that can help reduce inflammation.
Sweet Potatoes
Westend61 / Getty ImagesSweet potatoes are rich in vitamins and minerals. Like most orange-colored vegetables, they're extremely high in vitamin A and beta-carotene, which is a potent antioxidant. Sweet potatoes also are an excellent source of many vitamins and minerals, including vitamins C and K, potassium, and B complex vitamins.
Sweet potatoes also have plenty of fiber and aren't too high in calories, so they make a delicious addition to any diet. A baked sweet potato is perfect as a side dish or top it with baked beans and broccoli and eat it as a meal.
Swiss Chard
Carlos Gawronski / Getty ImagesSwiss chard is so beautiful and delicious. It's a wonderful (and colorful) leafy green vegetable to add to your anti-inflammatory shopping list.11 Swiss chard is an excellent source of vitamins A and K, a good source of several minerals and very low in calories.
Research suggests that Swiss chard may have flavonoids that work as antioxidants and reduce inflammation so it makes a healthy addition to your menu.
Walnuts
Gregor Schuster / Getty ImagesWalnuts are an excellent source of healthy fats, protein, vitamin E, minerals, and phytochemicals called sterols. They also contain monounsaturated fatty acids and omega-3 fatty acids that are good for your heart. Walnuts are also energy-dense, so you may need to watch your portion size, but, even though they are high in calories, eating a handful of walnuts can help you feel full longer and actually help you lose weight.
A Word From Verywell
Adding these delicious and healthy foods may help improve your overall health and make it easier to manage a healthy weight. A diet rich in anti-inflammatory foods may also help prevent certain health conditions from occurring as you age. Just be sure to keep your anti-inflammatory foods healthy by using the best cooking and meal preparation methods.
How to use food to help your body fight inflammation
You are what you eat, right? But what does that mean? Learn how your food affects inflammation in your body, and what that means for your health.
The term "anti-inflammatory diet" gets thrown around in nutrition conversations a lot these days. But why is inflammation bad for us, anyway? And what does food have to do with it?
Inflammation is a part of your body's normal response to infection or injury. It's when your damaged tissue releases chemicals that tell white blood cells to start repairing. But sometimes, inflammation is low-grade, spread throughout the body, and chronic.
This chronic inflammation can do damage to your body. It can play a role in the buildup of plaque in your arteries that can up your risk of heart disease and stroke. It's also associated with a higher risk of cancer, diabetes and other chronic conditions.
How your food can help or hurt
The choices you make at the grocery store can have an impact on the inflammation in your body. Scientists are still unraveling how food affects the body's inflammatory processes, but they know a few things.
Research shows that what you eat can affect the levels of C-reactive protein (CRP)—a marker for inflammation—in your blood. That could be because some foods like processed sugars help release inflammatory messengers that can raise the risk of chronic inflammation. Other foods like fruits and veggies help your body fight against oxidative stress, which can trigger inflammation.
The good news: Foods that are anti-inflammatory tend to be the same foods that can help keep you healthy in other ways, too. So eating with inflammation in mind doesn't have to be complicated or restrictive.
Simple rules of thumb for anti-inflammatory eating: