Sunday, January 20, 2013
The fight against “inflammation” – Omega 6 vs Omega 3’s
The body’s self-protection mechanisms respond in several ways. Inflammation is the body’s way of signaling that there are damaged cells and unwanted pathogens inside of us. Diets high in trans-fats (fried, fast food) contain higher levels of Omega 6 fatty acids (see below examples), often associated with inflammation. While the body needs “certain” Omega 6 fatty acids to stay in balance, the overconsumption of food products containing them promote toxic inflammation.
Omega 6 foods high in fatty acids (pro-inflammatory):
*Corn, safflower, soy, peanut and sunflower oils
*Refined food (flour, sugar and high GI (Glycemic Index) elevates glucose while raising insulin, promoting pro-inflammatory responses within the body
*Wheat and dairy products can also contribute to a cascading effect on the body’s response to digesting these types of food
*Fried foods
*Fast foods
Omega 3 (polyunsaturated fats) foods are the “healthy” fatty acids. Most are in whole, fresh and unprocessed food, along with oily fish, (certain) nuts and oils.
Omega 3 foods (anti-inflammatory):
*Extra Virgin, flax, avocado, hempseed and walnut oil
*Oily fish (Sardines, Wild Salmon, Herring, Anchovies)
*Walnuts
*Organic pasteurized eggs
*Grass fed (versus grain feed) food products
Other food products like dark green leafy vegetables, onions, garlic and high antioxidant fruits and vegetables are also a must for a healthy, balanced diet.
Food allergies can be associated with inflammatory responses in the body, due to the body’s intolerance to certain proteins found in food like wheat and dairy products. Once consumed, the “gut” has a difficult time breaking down those proteins resulting in inflammation. It can be difficult to detect a food allergy. It is often easier to remove what the obvious while monitoring your body’s reaction.
The easiest way to live a nutritionally healthy, balanced life is to ask this question before consuming anything: Is it whole, fresh and/or organic? This principle applies to each food group (carbs, protein and fat). Memorizing the foods that fall within each food group can be essential in balancing your overall wellness.
One way to recall which foods you want to consume is to make a mental list of the food(s) you enjoy and how to consume them in a healthier version. Another method is to remove the obviously poor choices while finding a healthier replacement for them. Help your body help itself by eliminating fried, processed and refined food from your daily nutrition.
Quick Tips for Wellness: Whole, fresh, organic: Three simple words to help you live a healthier life.
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