Inflammatory foods – Pro-Inflammatory Fats – Foods that cause inflammation

inflammatory foods – Pro-Inflammatory Fats – Foods that cause inflammation

Two specific types of fats, as well as free radicals, prime our bodies for inflammation. Here is a brief description of them.

• The omega-6 family of fatty acids supplies the building blocks of a variety of powerful pro-inflammatory substances. The omega-6 fatty acids are commonly found as linoleic acid, most often in vegetable oils such as corn, safflower, peanut, cottonseed, and soy oils, as well as in processed and packaged foods containing these oils. Arachidonic acid, one of the omega-6 fatty acids, stimulates the body’s production of many other inflammation-causing chemicals, such as prostaglandin E2.

• Trans-fatty acids are hidden in products that contain “partially hydrogenated vegetable oils,” such as salad dressings, breakfast bars, shortening, nondairy creamers, stick margarines, and many baked items such as cakes and cookies. Omega-6 vegetable oils are bad enough in themselves, but hydrogenation gives them many of the characteristics of saturated fats. Trans-fatty acids do much of their damage by interfering with the body’s handling of anti-inflammatory fats, specifically the omega-3 fatty acids.

Anti-Inflammatory Fats

Three specific types of fats, as well as antioxidant nutrients, help control inflammation. Here is a brief overview of them.

• The omega-3 family of fatty acids supplies the building blocks of a variety of powerful anti-inflammatory substances. The parent fat of the omega-3s, alpha-linolenic acid, is found in dark green leafy vegetables and flaxseed. More potent omega-3s, especially EPA (eicosapentaenoic acid), are found in coldwater fish such as salmon and herring. Basically, the omega-3s encourage the body’s production of inflammation-suppressing compounds, such as prostaglandin E3. The omega-3s help remind the body to turn inflammatory reactions off when they are no longer needed.

• GLA (gamma-linolenic acid) is technically an omega-6 fatty acid, but it behaves more like an anti-inflammatory omega-3. The body converts GLA to prostaglandin E1, which is anti-inflammatory. It enhances the inflammation-suppressing effect of omega-3s.

• The omega-9 family of fatty acids works with the omega-3s as antiinflammatory compounds. Omega-9s are found in olive oil, avocados, macadamia nuts, and macadamia nut oil.

Tagged as: inflammatory, Inflammatory foods