Marie-Christine LANGGUTH CUEVA
Naturopathe - Iridologue - Nutrithérapie
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Asthma, diabetes, polyarthritis, Crohn's disease, rheumatism, depression, digestive dysbiosis, very frequent pathologies having a common point, ie, the inflammatory conditions they cause.
A diet containing many refined starches, sugars, saturated fatty acids, trans, few antioxidants and omega-3s could cause excessive activation of the innate immune system, most likely caused by excessive production of cytokines pro-inflammatory. Adopting an anti-inflammatory diet, in addition to any medical care, could already help to reduce the pain felt by the majority of these people who suffer from it.
A more favorable terrain for some
- Inflammatory pathologies can be caused by the presence of too much acid in the body: cartilage, bones, joints, urinary tract and digestive system, are often the first to pay the price. Even if the body is able to restore an acid-base balance, due to the calcium and sodium reserves it possesses, the food of the 20th century is by nature too acid: too many meat ingested, industrial products and dairy products consumed every day.
- To cope with this influx of acidity, the body will then tap into its calcium stock, stock located at the bone, thereby altering while producing markers of inflammation in the digestive tract : a physiological defense circle that is most often associated with pain at the level of feelings.
- One solution would be first to bring a maximum of basic foods as possible to compensate for this hyper-acidity: vegetables (except those high in oxalic acid, such as spinach, chard, sorrel), potatoes, oleaginous (almonds, hazelnuts rich in calcium), chestnuts and bananas are basic in nature.
Omega 3 to relieve
- Omega 3* fatty acids type (EPA eicosapentaenoic acid and DHA docosahexaenoic acid) act positively on the inflammatory process, by producing a certain type of prostaglandins (PEG3). Small fatty fish are richly stocked of it (mackerel, herring, sardines, eels, anchovies), as well as purslane and lamb's lettuce, as well as vegetable oils of 1st cold pressing (ALA α-linolenic acid) such as rapeseed, camelina or linseed. Think also of shellfish (mussels, oysters) which, in addition to bringing an interesting amount of omega-3 are rich in cysteine and taurine, two major antioxidants that help protect against free radicals. molecules known to attack the cells in the body and often produced in excess in cases of pathologies so-called inflammatory.
- Attention should also be done to reduce, in parallel, the consumption of foods rich in omega-6 which, in turn, will generate inflammation via their activation of certain leukotrienes and prostaglandins (PEG1 and 2): sunflower oil, grape seed oil, animals fed with flours rich in fatty acids (beef, chicken, egg, battery-reared hens), ready meals with oils or hydrogenated margarines, among others, represent the main providers of this type of fatty acids most often deleterious to the human body.
- Even if producing inflammation remains a physiological and necessary means, the western diet has too high ratio between omega-6 and omega-3, responsible for the production of pro-inflammatory molecules. To date, this report is estimated to be 10 (omega 3) for 30 (omega 6) whereas it should ideally be 1 to 4, according to expert opinion.
Other anti-inflammatory molecules in the plate
- Calming the inflammation remains possible by targeting food to be put on its plate, starting with the large cruciferous family because of the content of sulfur amino acids they contain. Cauliflower, red and white cabbage, Brussels sprouts, kale, broccoli, kohlrabi and romanesco cabbage are anti-inflammatory vegetables, by nature, in addition to being antioxidants, by their content of sulforaphane, a powerful element capable of inducing detoxifying enzymes which oppose the formation of the superoxide radical.
- On the aromatics side, garlic remains an inescapable food, in addition to its effects on the reduction of arteriosclerosis and its normalization on the lipoprotein balance and blood pressure: garlic has anti-inflammatory and antioxidant properties by its content of allicin, diallyl disulfides, alliin and alliinase. The 2-propenesulfene acid formed by the decomposition of allicin would be able to react extremely rapidly with the free radicals by binding it: 2 or 3 garlic cloves to consume per day can already be of great help and so easy to incorporate into its plate.
- Plates rich in root vegetables constitute the most powerful anti-inflammatory menu : black radish, turnip, rutabaga but also horseradish, with the depurative hepatic virtues, due to the presence of certain sulfur amino acids.
- Many plants and derivative products (especially cocoa) contain polyphenols, molecules with both antioxidant and anti-inflammatory properties due to the pigments they contain, such as turmeric. Among these, soluble flavonoids represent a true therapeutic arsenal, by their action on the reduction of pain.
- Lycopene, a molecule contained in tomatoes is the most important, provided, however, to consume cooked as sauce, juice or concentrate, its antioxidant content being then highest, associated in addition with a small source of fatty acids to increase its availability. On the fruit side, guava, pink grapefruit and papaya are richly endowed of it.
- Quercetin is part of another type of flavonoids, among the 4000 existing ones, the capers and the lovage being the biggest sources. The red onion contains 20 mg per 100 g, garlic (again) and apple (4 mg/100 g), although concentrated mainly in the skin : choose organic fruit to avoid effects of the many chemical treatments it undergoes.
Grape, red wine, small red and black berries (blueberries, cranberries, gooseberries, blackcurrants, bilberries) provide anthocyanins, another type of equally beneficial molecules, also present in cherries, citrus fruits and eggplant, asparagus and red onion.
- Resveratrol will decrease the production of Tnf alpha (tumor necrosis factor), a cytokine involved in the inflammatory response. Resveratrol is present in some red wines (Pinot Noir, Merlot, Grenache, Mourvèdre), but also in grapes, blackberries, cocoa beans, cranberry juice and pomegranate.
- Green tea (Sencha, Gyokuro or Tamaryokucha), provided with polyphenols and especially in epigallocatechin, constitutes an antioxidant "beverage", capable of partially neutralizing the free radicals responsible for an increase in cytokines in the blood: Consuming 3 cups of green tea per day can already be appropriate, buy it in bulk and organic if possible to benefit from its precious molecules.
One molecule which can be avoided: gluten
- Inflammation, particularly in irritable bowel, syndrome, may be triggered by antigens, that is, substances foreign to the body that trigger an immune response to eliminate them. These may be bacteria, but also compounds present in the diet, of which gluten is a part in the same way as casein, contained in dairy products.
- By eliminating gluten, the wall of the intestine rebuilds and can again play its role of barrier and absorption. Gluten is a sticky, starchy, and elastic substance that is found in the best known cereal grains: wheat (gliadin), kamut, wheat bulgur (but not buckwheat), wheat, rye (secalin), barley (hordein), triticale (hybrid of rye and wheat), oats (avenin), large spelled but not only: an investigation worthy of Sherlok Holmes is then necessary to "decode" many foods containing gluten.
- Breakfast cereals like "All Bran", oatmeal can contain some. Be careful also as soon as extracts of wheat, wheat starch and also glucose syrup are mentioned on the packaging. The wheat bran or oats are of course to be avoided. The powders of malted milk or malt powder, present in particular in some chocolate drinks, may be replaced by rice or chestnut milk.
- Be careful with dried fruit such as figs, dates, and pastries wrapped in white film: this is often icing sugar, rich in gluten.
In conclusion, diets high in fruits, whole grains, oleaginous (nuts, hazelnuts, cashews), vegetables and small fatty fish could already contribute to the inflammatory state, as these foods have shown low levels of markers inflammation ***: a simple and tasty way to take care of one's health.
* Giugliano D, Ceriello A, Esposito K. The Effects of Diet on Inflammation: Emphasis on the Metabolic Syndrome. J. Am. Coll. Cardiol., August 15, 2006; 48(4): 677 - 685.
** Biesiekierski JR, et al. Gluten causes gastrointestinal symptoms in subjects without celiac disease: A double-blind randomized placebo-controlled trial. Am J Gastroenterol. 2010;106:508-514).
***Nettleton JA, Steffen LM, et al. Dietary patterns are associated with biochemical markers of inflammation and endothelial activation in the Multi-Ethnic Study of Atherosclerosis (MESA). Am J Clin Nutr. 2006 Jun;83(6):1369-79.