When fatigue sets in, focus on your diet? "7 things, including tangerines and beans."

If you suddenly develop boils all over your body and feel tired, it could be a sign that your inflammation levels have increased.

 

The nutrients we consume through our diet influence the body's inflammatory response, and consuming an anti-inflammatory diet can be helpful in this regard. Inflammation is an immune system that quickly responds to a problem to protect the body. However, when inflammation levels rise, it attacks healthy cells, increasing the risk of serious diseases like diabetes, dementia, and cancer.

 

In 2019, a research team from Wonkwang University's Department of Food and Nutrition developed the "Korean Dietary Inflammation Index (FBDI)," applying Korean food culture to its development. The team surveyed 177,771 adults and identified food groups among 51 commonly consumed foods in Korea that showed a correlation with inflammation indices. They identified seven anti-inflammatory diets that lowered inflammation levels and three pro-inflammatory diets that increased inflammation levels.

Specifically, the anti-inflammatory diet group ▲Green leafy vegetables ▲Eggs ▲Citrus fruits ▲Beans ▲Red fruits ▲Bread ▲Nuts, The pro-inflammatory diet group included mixed coffee and sugary drinks, white rice, and beef. The formula was established so that the more inflammatory a diet was, the higher the FBDI score would be based on intake.

To ensure the reliability of the FBDI score, the research team divided the analyzed subjects into four groups based on their scores and compared the prevalence of metabolic syndrome in the highest and lowest groups. The results showed that the highest FBDI group had a 2.6 times higher risk of developing metabolic syndrome than the lowest FBDI group.

 

To determine whether groups with high and low FBDI scores primarily consumed different nutrients, a research team led by Professor Park Yoon-jung of the Department of Systems Health Convergence at Ewha Womans University conducted a four-year follow-up study of 72,223 adults aged 40 and older. Similarly, they divided the subjects into four groups based on their scores and analyzed their diets. The highest FBDI group consumed lower amounts of protein, carbohydrates, dietary fiber, and cholesterol, and higher amounts of fat, than the lowest FBDI group. The research team concluded, "The lower cholesterol intake is believed to be due to a lower intake of eggs and dairy products."

 

In particular, there was a large difference in trace nutrients such as minerals and vitamins. The highest FBDI group had lower intake rates of most nutrients, including vitamin A, vitamin B1, vitamin C, vitamin B6, folic acid, retinol, carotenoids, vitamin E, calcium, phosphorus, iron, potassium, sodium, and zinc, than the lowest FBDI group. Only niacin intake was higher in the highest FBDI group.

 

To lower inflammation levels, you should eat foods that are low in fat and rich in vitamins and minerals, along with the anti-inflammatory diet group of the FBDI. Representative anti-inflammatory foods include onions and garlic.

 

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anti-inflammatory

Inflammation levels are an important part.

Onions and garlic, which are almost always included in side dishes

 

Also 7 foods

Please take care of it consistently~~

 

I drink mixed coffee occasionally,

I guess I should drink less