Inflammation is the body’s natural reaction to protect itself from infection and injury. But, when the body is chronically inflamed, people can suffer from different health complications. Eating the right foods or avoiding the wrong ones can affect the body’s inflammatory response, which can significantly improve one’s health.
Certain types of foods are known to cause chronic inflammation. Removing them from diets can help you keep your body healthy and in shape. Here are three foods to avoid as they can trigger an inflammatory response.
1. Refined Sugar – The Forbidden Food
Refined sugar is among the primary suspects when it comes to unhealthy eating habits. Many physicians and dietitians blame sugar for sabotaging people’s health. Foods with high levels of refined sugar, as well as ingredients such as fructose corn syrup, can trigger disease-causing inflammation. Many studies have proven that diets with a high intake of sugar can lead to obesity, kidney disease, fatty liver, heart disease, and more.
2. Refined Vegetable Oil – Not All Oils Are Healthy
Vegetable oils are considered to be rich in omega-6 fat. When eaten out of balance with omega-3 and omega-9 fats, they can cause damaging inflammation linked to irritable bowel syndrome (IBS), liver complications, obesity, and heart diseases. These types of oils are often used in packaged foods, meaning consumers must always check the labels for the presence of canola, soybean, or hydrogenated oils, as well as generic vegetable oils.
3. Processed Carbohydrates – Encourages Inflammation
Carbohydrates aren’t inherently bad for the body, but processed carbs like pasta or white bread can trigger inflammatory processes. This is because refined carbohydrates have most of their fiber removed, which causes blood sugar to spike. Some researchers suggested that eating processed carbs can cause IBS, as well as other health issues.
Avoiding these three types of food is the first step toward living a better and healthier life where the body isn’t constantly under stress.
Magnesium is one of the most important minerals with numerous health benefits for the body. Contrary to what you may think, it doesn’t take a specific diet of ‘tasteless’ greens for you to take your recommended daily dose of magnesium (400mg). In fact, you can acquire the necessary mineral with a range of delicious foods, perfect for your everyday diet. Here are some prime examples!
1. Dark Chocolate — As Healthy As It Is Delicious
The perks of dark chocolate extend beyond its deliciousness. Just one ounce of dark chocolate contains about 64 mg of magnesium which constitutes about 16% of your RDI (recommended daily intake). In addition to that, dark chocolate is also rich in manganese, copper, and iron, not to mention it contains prebiotic fiber that is known to feed healthy gut bacteria. We’ll sweeten the deal even further — dark chocolate is packed with antioxidants that neutralize free radicals in the body.
2. Salmon and Other Fatty Fish — for a Magnesium-Packed Meal
It’s no secret that fatty fish is incredibly nutritious, but many people don’t know it’s also high in magnesium. Salmon, halibut, and mackerel are great examples of fatty fish that will add not only minerals but also high-quality protein to your diet. Half a fillet of salmon is enough to supply about 13% (53 mg) of your magnesium RDI. Fish, in general, is packed with selenium, potassium, B vitamins, and a range of other nutrients that work to promote overall health.
3. Good Ol’ Avocados
Love them or hate them, avocados are a fantastic source of magnesium and heart-healthy monounsaturated fat. One medium-sized avocado is enough to provide more than 15% of the RDI. What’s more, multiple studies have shown that adding avocados to your regular diet can help reduce inflammation and cholesterol levels, as well as increase the feeling of fullness after eating meals. Plus, avocados are rich in fiber!