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Anti-Inflammatory Diet - Nebraska Family Dentistry

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Oral health is necessary in order to live a longer and healthier life. Keeping a healthy mouth is an important part of an anti-inflammatory lifestyle. Learn how to improve your overall health by an anti-inflammatory diet.

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Anti-Inflammatory Diet - Nebraska Family Dentistry

  1. 1. Anti-Inflammatory Diet
  2. 2. General Information • For snacks, aim for fruit, and vegetables. • Aim for four servings of alliums (garlic, scallions, onions, leek) and crucifers (broccoli, cabbage, cauliflower, mustard greens, and Brussel sprouts) a week. Fresh is best. Make sure your diet contains fruits and vegetables from all parts of the color spectrum.
  3. 3. Tea (white, green, or oolong) • High amounts catechin polyphenols make teas like green tea strong antioxidants. Red wine • Contains antioxidants and resveratrol, which stops the production of inflammatory factors. • Important to only have in moderation. Excessive amounts can lead to formation of pro-inflammatory cytokines.
  4. 4. Avoid processed foods • Foods containing high- fructose corn syrup. • Foods high in sodium. Avoid refined sugars • Avoid artificial sweeteners. • Excess fructose can lead to increased insulin resistance, uric acid levels, and blood pressure.
  5. 5. Ginger and turmeric for anti- inflammatory effects • Ginger has dozens of the most effective natural anti- inflammatory substances. • Turmeric has been traditionally used in India to assist in the treatment of ulcers and reducing inflammation in individuals with colitis and arthritis.
  6. 6. Minimize saturated and trans fats • Keep saturated fat levels below 20g for a 2,000- calorie diet, or 10% of whatever your caloric intake may be, to reduce the risk of heart disease, • Consuming foods high in trans fats increases C- reactive protein levels in the body, which are biomarkers for inflammation.
  7. 7. Fats Good: Polyunsaturated Fatty Acids • Omega-3 & Omega-6 fatty acids. • Lowers LDL (low density lipoproteins) & HDL (high density lipoproteins) levels. • LDL takes cholesterol from the liver to wherever it is needed in the body. If there is too much circulating LDL, the excess cholesterol will build up in the artery walls.
  8. 8. • HDL takes excess cholesterol back to the liver, preventing the cholesterol from causing excess harm. • Sources: most vegetable oils, corn oil, soybean oil, safflower oil.
  9. 9. Omega-3: anti-inflammatory effects • Oily fish (salmon, sardines, herring, and black cod). • Walnuts. • Flaxseeds. • Hemp seeds. • Kidney beans. Omega-6 • Some are pro-inflammatory (via cytokine production). • Oil-rich seeds. • Oil extracted from seeds used in snack & fast foods.
  10. 10. Best: Monounsaturated Fatty Acids • Lowers LDL levels. • Raises HDL levels. • Sources: olives, olive oil, avocados, peanuts, peanut oil, canola oil.
  11. 11. Saturated fats • Raises LDLs & HDLs. • Solid at room temperature. • Sources: butter, shortening, dairy products, whole milk, poultry skin and fatty meat, tropical oils (coconut oil, palm oil, palm kernel oil).
  12. 12. Bad Fats Trans fats • Formed from the hydrogenation (addition of hydrogen atoms to firm texture) of unsaturated fat. • “man-made” fat. • Many of the same properties as saturated fat. • margarine, vegetable shortening, partially hydrogenated oils.
  13. 13. Good Carbohydrates • Digested slowly in the body. Slow digestion reduces inflammation by preventing blood sugar spikes. • Contain phytochemicals and antioxidants. • Whole grains (brown rice, bulgur wheat, whole wheat bread), beans, sweet potatoes, winter squashes, berries, cherries, apples, and pears.
  14. 14. Bad Carbohydrates • Refined and processed (white grain). • Low in fiber. • High-fructose corn syrup, white grains, white potatoes, sugars, ”added” sugars, refined “white” grains, crackers, chips, pastries, sweetened drinks, refined/processed/fast foods.
  15. 15. AGEs Advanced glycation end products (AGEs) • sugar + free amino acids in protein, lipids, or nucleic acids = pro-inflammatory chemical. • Formation is normal part of metabolism, but excess amounts can promote inflammation and oxidative stress. • Also formed through browning or Maillard reaction. • barbecuing, frying, roasting, broiling.
  16. 16. AGEs • Makes cells stiffer, less flexible and more prone to damage and premature aging. • Smoking increases AGEs. • Formed during drying of tobacco leaves. • fructose and galactose can increase glycation.
  17. 17. Protein Increase • Eat more vegetable protein (soy foods, beans, lentils and other legumes), whole grains, seeds, and nuts. Limit • Consumption of red meat because it is high in saturated fat and poultry. • Replace with lean meats like skinless chicken or turkey or oily fish.
  18. 18. It is recommended to receive at least 25 grams of fiber every day. • Soluble vs. insoluble • Soluble turns to gel and reduces cholesterol. • Oat bran, barley, nuts, seeds, beans, lentils, peas, some fruits, and vegetables.
  19. 19. • Insoluble fiber adds bulk to the stool. • fruit (especially berries), vegetables (especially beans), wheat bran, and whole grains. • Soluble: Fiber cereals are the best single source of fiber per serving.
  20. 20. Whole grains are foods containing all essential parts (the bran, endosperm, and germ) and nutrients of the entire grain seed that occur naturally. • Bran: the outer shell which protects the seed. It contains fiber, B vitamins, and trace minerals, or non- macro minerals, such as iron, manganese, copper, and zinc.
  21. 21. • Endosperm: provides energy and contains carbohydrates and protein. • Germ: nourishment for the seed. It contains antioxidants, vitamin E, and B vitamins.
  22. 22. Whole grain products: products made from oats or brown rice don’t need to list ”whole” in the ingredients. • Common whole grain products include rolled oats, steel cut oats, hulled barley, popcorn, brown rice, whole-wheat flour, and whole-wheat bread.
  23. 23. Supplements Taking a daily multi vitamin or mineral supplement can help in the defense against inflammation. • Co-enzyme Q10 - 60 to 100 mg/d with largest meal. • Vitamins B6, B9 (folate), B12, C, E, and D. • Selenium. It is important to keep in mind that too much of certain vitamins and minerals can cause adverse effects. Implementing a well balanced diet is the best way to obtain vitamins and minerals.
  24. 24. Anti-Inflammatory Food Pyramid
  25. 25. Sources • https://www.mindbodygreen.com/0-22607/11-food-rules-for-the-ultimate-anti-inflammatory- diet.html • https://www.mindbodygreen.com/0-21232/10-foods-with-serious-fiber.html • https://www.mindbodygreen.com/0-22106/why-you-should-have-ginger-every-day.html • https://www.mindbodygreen.com/0-22248/why-you-should-have-turmeric-every-day.html • http://www.umm.edu/health/medical/altmed/supplement/omega6-fatty-acids • http://www.epyk.com/459/top-7-anti-inflammatory-foods/ • http://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/food-myths-arthritis.php • http://www.webmd.com/food-recipes/features/carbohydrates#4 • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/ • http://www.livestrong.com/article/540612-good-vs-bad-protein/ • http://www.webmd.com/vitamins-and-supplements/inflammation-fighting-vitamins#3

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