Pro-inflammatory and Anti-inflammatory nutrients
Pro-inflammatory and Anti-inflammatory nutrients by Registered Clinical Dietician Nutritionist in Mumbai Geeta
Inflammation predisposes development of cancer. Inflammation triggers tumor cells, stromal cells, and immune cells secrete cytokines to facilitate tumor growth, proliferation, immunosuppression, angiogenesis, metastasis, and resistance to anti-cancer drugs.
There is strong evidence, suggesting diet regulates inflammation.
A diet with higher pro-inflammatory nutrients, which is defined by dietary inflammatory index (DII) scores has been linked with increased risk of cancers including breast, clung, colorectal, prostate, and pancreas.
Chemotaxis, adhesion molecule expression and leucocyte-endothelial adhesive inter-actions. In addition, they reduce production of eicosanoids like prostaglandins and leukotrienes from the n-6 fatty acid and pro-inflammatory cytokines.
Processed foods can alter the microbiome of our gut which can further disturb our immune system and eventually trigger chronic inflammation. Fried foods, foods high in oil with Omega 6 fatty acids, can be pro-inflammatory. Studies have proved that red meat, processed foods, packaged foods and alcohol too increases inflammation. A meta-analysis by Xia Wang et al., indicates that increased total red meat and processed meat consumption was associated with increased risk of cancer mortality.
Artificial trans fats are created by adding hydrogen to unsaturated fats, to make them more stable and solid fat at room temperature. These are listed as partially hydrogenated oils on food labels. Example: Margarine. Such trans fats have been shown to increase inflammation and the risk of several diseases.
The used cooking oil can cause oxidative stress by increasing free radicals and increasing Malondialdehyde (MDA) which is a sensitive marker of inflammation and is a risk factor for atherosclerosis formation. MDA level is also considered as a marker of oxidative stress and the antioxidant status in cancerous patients.
All carbohydrates are not bad. Refined carbs or simple carbohydrates are deficient in fibre. Absence of fibre in the diet increases the Glycemic Index of food. Fibre has many physiological benefits. It helps achieve fullness, helps in cholesterol and blood sugar control , and acts as a probiotic and promotes good gut health. People consuming high amounts of sugar, high-fructose corn syrup, refined carbohydrates can develop chronic inflammatory diseases including obesity, insulin resistance, and diabetes.
Omega 3 fatty acids are derived mainly from fish oil, vegetable oils extracted from Olive, flaxseed, walnut, almond, and canola oil.To some extent soybean oil has anti-inflammatory properties. The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA ), and docosahexaenoic acid (DHA).
Whole grains with bran and germ are rich in complex carbohydrates. They are nutrient-dense with vitamins, minerals, phyto-nutrients, specifically phenolic compounds, which help fight inflammation in many ways. Phenolic compounds in whole wheat and whole rye suppress the production of pro-inflammatory compounds.
Nuts and seeds are nutrient dense and loaded with many anti-inflammatory nutrients such as vitamin-E, ellagitannins, omega 3 fatty acids, and fiber. fiber act as prebiotic to our gut microorganisms, which butyrate when fermented acts as an anti-inflammatory to the gut.
Processed foods can alter the microbiome of our gut which can further disturb our immune system and eventually trigger chronic inflammation. Fried foods, foods high in oil with Omega 6 fatty acids, can be pro-inflammatory. Studies have proved that red meat, processed foods, packaged foods and alcohol too increases inflammation. A meta-analysis by Xia Wang et al., indicates that increased total red meat and processed meat consumption was associated with increased risk of cancer mortality.
Artificial trans fats are created by adding hydrogen to unsaturated fats, to make them more stable and solid fat at room temperature. These are listed as partially hydrogenated oils on food labels. Example: Margarine. Such trans fats have been shown to increase inflammation and the risk of several diseases.
The used cooking oil can cause oxidative stress by increasing free radicals and increasing Malondialdehyde (MDA) which is a sensitive marker of inflammation and is a risk factor for atherosclerosis formation. MDA level is also considered as a marker of oxidative stress and the antioxidant status in cancerous patients.
All carbohydrates are not bad. Refined carbs or simple carbohydrates are deficient in fibre. Absence of fibre in the diet increases the Glycemic Index of food. Fibre has many physiological benefits. It helps achieve fullness, helps in cholesterol and blood sugar control , and acts as a probiotic and promotes good gut health. People consuming high amounts of sugar, high-fructose corn syrup, refined carbohydrates can develop chronic inflammatory diseases including obesity, insulin resistance, and diabetes.
Omega 3 fatty acids are derived mainly from fish oil, vegetable oils extracted from Olive, flaxseed, walnut, almond, and canola oil.To some extent soybean oil has anti-inflammatory properties. The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA ), and docosahexaenoic acid (DHA).
Whole grains with bran and germ are rich in complex carbohydrates. They are nutrient-dense with vitamins, minerals, phyto-nutrients, specifically phenolic compounds, which help fight inflammation in many ways. Phenolic compounds in whole wheat and whole rye suppress the production of pro-inflammatory compounds.
Nuts and seeds are nutrient dense and loaded with many anti-inflammatory nutrients such as vitamin-E, ellagitannins, omega 3 fatty acids, and fiber. fiber act as prebiotic to our gut microorganisms, which butyrate when fermented acts as an anti-inflammatory to the gut.
Geetanjali- The Voice of Healthcare- a Reg, Clinical Dietician Nutritionist, Wellness-Speaker, Author, Anchor, Wellness Expert, Pod-caster, Blogger, You tuber is based in Mumbai