The concept that inflammation can be controlled with by a good diet of balanced fatty acids began when researchers found out that despite the Eskimos’ diet, which was high in fat, the instances of heart disease remained quite low. Currently, we understand that coronary heart disease is due to inflammation. Furthermore, recent studies have also shown that patients following a Mediterranean diet had a decrease in symptoms of lupus (SLE) and rheumatoid arthritis (RA). Therefore, there is no doubt that diet plays an important role in the inflammatory process.

Fatty acids, required for the body’s proper growth and function, are not naturally produced by the human body, but by consuming plants or animals. Free radicals, on the other hand, are unstable molecules, which can promote inflammation. Free radicals can be found in dangerous chemicals and air pollutants and can also be generated when your body burns food for energy and breaks down harmful chemicals in the liver.

As you’ve heard before, we live in the “fast-food lane”: we consume an enormous amount of processed foods, carbohydrates, fat, and fewer vegetables and vitamins. This modern diet consists of much more pro-inflammatory fats than anti-inflammatory fats with few antioxidants, “premium fuel” for the inflammation.

We already know that not all fatty acid are the same. Two types of fatty acids called Omega 6 and trans fat have the ability to promote inflammation within our body. Omega-6 fatty acid are most often found in oils such as corn, peanut, cottonseed as well as in processed and packaged food and trans fats, which are formed when vegetable oils harden into margarine or shortening. On the other hand, Omega-3 fatty acids (flaxseed, walnuts, spinach, soybeans, algae, non-farm-raised Northern water tuna, sardines, salmon, mackerel, and herring) can decrease inflammation. Therefore, the higher the presence of Omega 3’s, the lower the pro-inflammatory effect from Omega 6’s.

Natural guards against free radicals are antioxidants, which include vitamin E and C and many other nutrients, particularly flavanoids, carotenoids found in vegetables, fruits, and herbs. Tea and soy contains a large amount of phytochemicals, which act as anti-oxidants and can modify inflammatory process.

Therefore, change your eating habits to contain less Omega 6’s, trans fats, and free radicals, while increasing your Omega 3 and antioxidant intake. Eat lots of fruit and vegetables (at least five servings a day), fish (three to five times a week), soy, cook with olive oil, and to drink plenty of tea. If you like Indian food, cook with curry or turmeric as they have shown to have potent anti-inflammatory properties. Limit your beef pork, butter and other animal product intake, and don’t overeat. Finally, don’t forget to take your daily multi-vitamin, if you do not eat an enough fruit and vegetables.

By Dr. Yong H. Tsai
Published in The Daytona Beach News-Journal
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