If suddenly boils appear all over your body and fatigue sets in, it could be a sign that your inflammation levels have risen.

 

Nutrients consumed through meals can influence the body's inflammatory response, and in such cases, following an anti-inflammatory diet can be helpful. Inflammation is an immune mechanism that quickly activates to protect the body when something is wrong; however, when inflammation levels rise, it can attack normal cells, increasing the risk of serious diseases such as diabetes, dementia, and cancer.

 

In 2019, a research team from Wonkwang University's Department of Food and Nutrition developed the 'Korean-style Meal Inflammation Index (FBDI)' by applying Korean food culture. The team selected food groups among 51 types of foods consumed by Koreans that showed a correlation with inflammation indices, based on a study of 177,710 adults. Seven anti-inflammatory dietary groups that reduce inflammation levels and three pro-inflammatory dietary groups that increase inflammation levels were identified.

Specifically, the anti-inflammatory diet group includes green leafy vegetables, eggs, citrus fruits, beans, red fruits, bread, and nuts, while the pro-inflammatory diet group includes mixed coffee and sweetened beverages, white rice, and beef. A formula was established so that the FBDI score increases as the diet becomes more likely to induce inflammation based on intake amounts.

The research team divided the analyzed subjects into four groups based on their FBDI scores to ensure the reliability of the FBDI score, and then compared the prevalence of metabolic syndrome between the highest and lowest score groups. As a result, the highest FBDI group had a 2.6 times higher risk of developing metabolic syndrome compared to the lowest FBDI group.

 

To determine whether the nutrients mainly consumed differ between groups with high or low FBDI scores, Professor Yoonjung Park's team from Ewha Womans University System Health Convergence Department conducted a four-year follow-up study on 70,223 adults aged 40 and above. Similarly, they divided the participants into four groups based on their scores and analyzed their diets. The group with the highest FBDI score consumed less protein, carbohydrates, dietary fiber, and cholesterol, but had a higher fat intake compared to the group with the lowest FBDI score. The research team stated, "The reason for the low cholesterol intake is presumed to be due to less consumption of eggs and dairy products."

 

In particular, significant differences were observed in trace nutrients such as minerals and vitamins. The group with the highest FBDI had lower intake ratios of most nutrients, including vitamin A, vitamin B1, vitamin C, vitamin B6, folate, retinol, carotenoids, vitamin E, calcium, phosphorus, iron, potassium, sodium, and zinc, compared to the group with the lowest FBDI. Only niacin intake was higher in the highest FBDI group.

 

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

 

============

 

Anti-inflammatory

Inflammation level is an important aspect.

Onions and garlic that are almost always included in side dishes

 

Additionally, seven types of foods.

Keep checking regularly~~

 

I occasionally drink mixed coffee.

I should drink less~