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In order to live a long as possible healthy free of diseases kind of life, it is necessary that we live a healthy lifestyle and in order for us to live a healthy lifestyle, we must consume healthy foods. The problem with healthy foods is that we tend to get easily bored of eating them. Have you been eating healthy foods and after a while you get bored of eating them? As a matter of fact, it can happen to all of us because any food whether healthy or not can get boring hence we can get bored of eating our favorite foods. However, more people tend to find healthy foods boring rather than unhealthy foods.

Chances are if your bored of eating healthy foods then most likely you'll stop eating healthy foods. Lots of times the people who find healthy food boring are the ones that know the taste and love the taste of unhealthy foods or they may have started eating healthy foods and just eat it as it is without being creative and sticking to the same foods.

What if I tell you that there are ways to make healthy food taste delicious and so on which will, in turn, prevent you from getting bored. There are and continue reading if you would like to know of these ways.







1. Try new recipes

I personally think that it's more exciting to eat different foods because don't we all get bored of the same things over and over?

New recipes are the best advice that I can give to someone who gets bored of eating healthy foods. The reason is very simple. There are so many healthy recipes out there to try that are so delicious that you wouldn't believe that you're eating healthy.

Where to find new recipes?
You can find new recipes on blogs, cook books, TV cooking shows, Pinterest, Facebook and even from family members. My favorite place to find new recipes is on Pinterest and I tend to make new healthy recipes often because it keeps food from getting boring.




2. Season your food/change up your seasonings





You can add different seasonings, more seasonings or less seasonings to your food. So instead of adding just salt and pepper try adding some other seasonings like herbs, spices and seasoning blends. Why should you add these seasonings? Well, seasonings enhance the flavor of foods thus food taste better and smell amazing.

Examples of some seasonings (herbs, spices and seasoning blends) other than salt and pepper

• parsley                             
• cilantro
• oregano
• coriander
• rosemary
• basil
• dill
• thyme
• saffron
• fennel
• turmeric
• cumin
• paprika
• cinnamon 
• jalapeno pepper
• chili pepper
• habanero pepper
• cayenne pepper
• white pepper
• Cajun seasoning
• BBQ seasoning
• Mediterranean spice blend
• chili powder
• chili flakes
• lemon pepper seasoning
• Garam masala
• Jamaican jerk seasoning
• Zaatar
• Chinese five spice
• garlic powder
• onion powder
• garlic salt

3. Let other people cook your food

Sometimes you can get bored of your own cooking and so why not eat food from other people once in a while. Other people have different recipes and methods of cooking that might be different from yours.

You can achieve this by:
- eating out at healthy restaurants or order healthy food at a restaurant.
- eating other family members or friends food.
- trying healthy ready-made meals. You can find healthy ones at your supermarkets and you can even have them delivered to your home (There are various companies/food delivery services that do this. There are even places that send the ingredients and recipes with instructions to your home).

Sometime you might not like a particular let's say vegetable but when you eat it from someone else you love it or you might not have never tried a particular again let's say vegetable and you go over to a friend's house they cook it and you love it.



4. Try different cooking methods

Cooking the same food the same way every time can make you get bored but cooking the same food different ways can prevent that.
 
For example, you might only be eating steamed carrots. So next time why not try sauteing them in a pan with some olive oil and seasonings and another time you can even add it to smoothies or in omelets, sandwiches, burgers and so on. You could even juice it.

Another example with sweet potatoes. You could make sweet potato chips in the oven, baked whole sweet potatoes and cut them in the middle and stuff them with whatever you like. You could make a sweet potato hummus, saute them in a pan with seasonings, you could steam them, etc.



Different cooking methods to try

• steaming
• baking
• roasting
• grilling
• boiling
• stewing
• You could stir-fry, saute, cook in a slow cooker, crock-pot, air fryer, use a food processor
  

Related post: 4 tips on how to get the most nutrients from the vegetables that you boil



5. Try hiding/masking the taste of foods (it could be a vegetable, fruit and so on) that you're bored of in other foods

So you might find a particular vegetable boring. Instead of eating it as it is why not add it to smoothies or a little in other foods where the food will mask the taste.

For example, let's say that I'm bored of eating spinach. What I will do is I'm going add it to my smoothies where I won't taste it and a next time I can even add it to omelets and so on.



6. Add the zest and/or juice and/or the peel of lemons, limes and oranges to your food

These citrus fruits provide great flavor to foods. Try using the zest and/or juice of these fruits to season/marinate and cook foods. You can also squeeze the juice of these fruits on your food when it's finished cooking.

Tip: Use a grater to zest the fruit and don't use the white part because its bitter.







7. Try different salad dressings and dips
Trying different salad dressings and dips has made eating healthy so much easier for me.


Salad dressings
Eating the same salad dressings every time with your salads can be very boring. Why not try changing it up. You can also buy healthy salad dressings from the store.



Dips
Examples of some dips are:


- Hummus
Hummus is a healthy dip that is very delicious and its great for dipping vegetables in. Also, if your tired of the same kind of hummus then try another.

Other hummus to try aside from the traditional version

• roasted red pepper hummus
• sun-dried tomato hummus
• avocado hummus 
• carrot hummus
• smoky eggplant hummus
• roasted beet hummus
• sweet potato hummus 

- Guacamole

Guacamole variations

• mango guacamole
• black been and corn guacamole
• roasted tomato guacamole
  

- Salsa


- Bean dips

• Black bean dip
• White bean and artichoke dip

- Yogurt dips

• cucumber yogurt dip
• lemon cumin yogurt dip
• Greek yogurt onion dip

- Vegetable dips
This may sound like it's not going to taste good but give it a try. Some are:

• roasted red pepper dip
• pea dip
• roasted eggplant dip (one of my favorite dip in the world)

- Nuts dips

• cashew dip
• peanut butter

- Other dips

• Barbecue sauce - This is one of my favorite dip to dip my fries in. I love to add hot peppers to my barbecue sauce.
• Ketchup - Try and find healthy ones
• Light ranch dressing
• Hot sauce

I also like to mix barbecue sauce, ketchup and hot sauce together to make a dip.



8. Jazz up your food by adding additional ingredients to it (add more flavors)

The addition of additional ingredients to your food will add more flavors and can make food look more appealing or interesting.


Examples of how this can be done

Yogurt
Instead of eating plain yogurt try adding fruits, honey and so on to your yogurt. You can also try other flavors of healthy yogurt.


Sandwiches and burgers
You can add hummus and avocados (slices or mashed) to your sandwiches and burgers.


Oatmeal
You can do so many variations from the plain old oatmeal.

Things that you can add to your oatmeal to change it up

• fruits like strawberries, blueberries, raspberries, slices of apple, banana
• cinnamon
• nutmeg
• honey
• peanut butter
• raisins
• cocoa nibs
• nuts
• chia seeds 
• vanilla extract

Smoothie
You can make smoothie bowls and eat your smoothies with a spoon instead of drinking them.

Toppings that you can add to your smoothie bowl:

• fruits (whole berries and other fruits like sliced banana and strawberries)
• shredded coconut
• cacao nibs
• nuts like almonds, hazelnuts
• chia seeds
• hemp hearts
• pumpkin seeds
• sunflower seeds
• flax seeds
• hemp seeds
• drizzle honey
• granola
• dark chocolate

9. Try new ingredients

Try new ingredients that you never eat before. This may be fruits, vegetables, beans, etc. New ingredients will provide a different taste that you might very well like.



10. Try to make a healthier version of the unhealthy foods that you crave 

There are plant-based steaks that you can make if you are cutting out meat or reducing the amount that you consume. These plant-based steaks are made with beans and so on. You can also make vegan and vegetarian burgers and pizzas.You can cook your sweet potato and potato chips in the oven instead of frying them in oil.

Related post: How to make healthy fried chicken


11. Have a cheat meal/cheat day once in a while

Telling someone that you can never have your favorite unhealthy foods again vs telling someone that you can once in a while. Which one seems doable/achievable for the individual? For me the second option. We are all humans and sometimes the majority of us will want to indulge in cheese, fatty foods, etc. If we eat healthy most of the time then why not? This is where cheat meals come in.


So, what's a cheat meal and when can I have a cheat meal?
A cheat meal is a guilt-free meal that you have once in a while as a reward for eating healthy. When we have a cheat meal to look forward to we tend to/most likely stick to eating healthy foods. Cheat meals can motivate you to eat healthy because you know you're going to have that treat or reward.


You can have this meal once a week or so, it's totally up to you! For example you can eat healthy the entire week and have your cheat meal on Sunday.

The bottom line is that cheat meals will keep you satisfy and sane. If I eat healthy now then I have this meal to look forward to. The anticipation is amazing and what's better I won't feel guilty because I know that it's my reward and that I deserve it.


Important note: Don't overdo it with cheat meals.






12. Keep eating it for a while


You know sometimes we try a new food and we mightn't like it the first time but after a couple of tries we do. Well keep an open mind and do the same with healthy foods because if you keep eating it for a while it can make you like and even love it.



Concluding remarks

It can be concluded that what really makes you bored of a food is cooking it the same way with the same seasonings or cooking the same food all the time. In these causes variety is the key. Also when food is boring you have to make it more appealing in taste and how it looks. Additionally, people might find healthy food boring because they are always eating the plain vegetables.

These tips that I have shared with you are the tips that I have used myself. When it comes to eating healthy all you have to do is think of healthy ways that will make you want to eat your healthy food and remember that every day is different and so what you might like yesterday or the past few days you might not like another day.


 Related posts:

• How to eat more vegetables
• DIY healthy flavored water
• How to make a healthy grocery list  
• 20 motivational quotes that will inspire you to live healthy  

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Mindfulness quotes are nice to read if you're someone who practice mindfulness or maybe your someone who wants to practices mindfulness. Living mindfully is so beneficial, it helps improve your health mentally and physically. 


Read more on mindfulness: Mindfulness 101: All you need to know

Here are 60 mindfulness quotes that will teach you about mindfulness and inspire you to live mindfully especially on those days that you don't feel like practicing mindfulness.





“Be happy in the moment, that’s enough. Each moment is all we need, not more.”  – Mother Teresa



 “The way to live in the present is to remember that ‘This too shall pass.’ When you experience joy, remembering that ‘This too shall pass’ helps you savor the here and now. When you experience pain and sorrow, remembering that ‘This too shall pass’ reminds you that grief, like joy, is only temporary.”  – Joey Green


“Suffering usually relates to wanting things to be different than they are.”  – Allan Lokos
  

“Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves – slowly, evenly, without rushing toward the future; live the actual moment. Only this moment is life.”  –Thich Nhat Hanh


“Mindfulness means being awake. It means knowing what you are doing.” – Jon Kabat-Zinn


 
“The little things? The little moments? They aren’t little.”  – Jon Kabat-Zinn


“Mindfulness is a way of befriending ourselves and our experience.”  – Jon Kabat-Zinn

   
“The best way to capture moments is to pay attention. This is how we cultivate mindfulness.”  – Jon Kabat-Zinn


“Look at other people and ask yourself if you are really seeing them or just your thoughts about them.”  – Jon Kabat-Zinn



“Mindfulness means being awake. It means knowing what you are doing.”  – Jon Kabat-Zinn


“Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment. We also gain immediate access to our own powerful inner resources for insight, transformation, and healing.”  – Jon Kabat-Zinn


“Flow with whatever may happen and let your mind be free: Stay centered by accepting whatever you are doing. This is the ultimate.”  – Chuang



“In the end, just three things matter: How well we have lived. How well we have loved. How well we have learned to let go.”  – Jack Kornfield



 
“Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).”  – James Baraz



“Suffering usually relates to wanting things to be different than they are.”  – Allan Lokos




   

 
“Essentially, meditation allows us to live in ways that are less automatic. This necessarily means less time spent worrying, ruminating, and trying to control things we can’t control. It means we become less vulnerable to the throes of the fear-driven, older parts of our brains, and freer to use our newer and more sophisticated mental abilities: patience, compassion, acceptance and reason.”  – David Cain


“If you want to conquer the anxiety of life, live in the moment, live in the breath.”  – Amit Ray


 
“Training your mind to be in the present moment is the #1 key to making healthier choices.”  – Susan Albers

 
“Few of us ever live in the present. We are forever anticipating what is to come or remembering what has gone.”  – Louis L’Amour



 
“Each place is the right place--the place where I now am can be a sacred space.”  – Ravi Ravindra


“The basic root of happiness lies in our minds; outer circumstances are nothing more than adverse or favorable.”  – Matthieu Ricard

 
“Let go of your mind and then be mindful. Close your ears and listen!”  – Jalaluddin Rumi

 
“In today’s rush, we all think too much — seek too much — want too much — and forget about the joy of just being.”  – Eckhart Tolle

 
“Mindful eating is about awareness. When you eat mindfully, you slow down, pay attention to the food you’re eating, and savor every bite.”  – Susan Albers


“Meditation is essentially training our attention so that we can be more aware— not only of our own inner workings but also of what’s happening around us in the here & now.”  – Sharon Salzberg


“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”  – Thich Nhat Hanh


“Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves – slowly, evenly, without rushing toward the future; live the actual moment. Only this moment is life.”  –Thich Nhat Hanh


“I believe in not trying to control things that are out of my control or none of my business.”  – Tobe Hanson


“The only thing that is ultimately real about your journey is the step that you are taking at this moment. That’s all there ever is.”  – Eckhart Tolle





“In this moment, there is plenty of time. In this moment, you are precisely as you should be. In this moment, there is infinite possibility.”  – Victoria Moran
“Everything that has a beginning has an ending. Make your peace with that and all will be well.” 
 – Jack Kornfield


“The basic root of happiness lies in our minds; outer circumstances are nothing more than adverse or favorable.”  – Matthieu Ricard

 


 
“In today’s rush, we all think too much — seek too much — want too much — and forget about the joy of just being.”  – Eckhart Tolle


“Everything that has a beginning has an ending. Make your peace with that and all will be well.”  – Jack Kornfield


“Mindful eating is about awareness. When you eat mindfully, you slow down, pay attention to the food you’re eating, and savor every bite.”  – Susan Albers


“Being mindful means that we suspend judgment for a time, set aside our immediate goals for the future, and take in the present moment as it is rather than as we would like it to be.”  – Mark Williams


“Wherever you are, be there totally.”  – Eckhart Tolle


“Mindfulness isn’t difficult, we just need to remember to do it.”  – Sharon Salzberg


“Knowledge does not mean mastering a great quantity of different information, but understanding the nature of mind. This knowledge can penetrate each one of our thoughts and illuminate each one of our perceptions.”  – Matthieu Ricard


“Until you realize how easily it is for your mind to be manipulated, you remain the puppet of someone else's game.”  – Evita Ochel


“We cannot force the development of mindfulness.”  – Allan Lokos


“Don't believe everything you think. Thoughts are just that - thoughts.”  – Allan Lokos


“Much of spiritual life is self-acceptance, maybe all of it.”  – Jack Kornfield


“Nothing can harm you as much as your own thoughts unguarded.”  – Buddha



 
“Be where you are, otherwise you will miss your life.”  – Buddha


“If the problem can be solved why worry? If the problem cannot be solved worrying will do you no good.”  – Buddha



“Our life is shaped by our mind, for we become what we think.”  – Buddha

 
“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.”  – Buddha

 
“Nothing is forever except change.”  – Buddha

 
“Just as a snake sheds its skin, we must shed our past over and over again.”  – Buddha


“In today’s rush, we all think too much, seek too much, want too much and forget about the joy of just being.”  – Eckhart Tolle


“Now is the future that you promised yourself last year, last month, last week. Now is the only moment you’ll ever really have. Mindfulness is about waking up to this.”  – Mark Williams

 
“If one were truly aware of the value of human life, to waste it blithely on distractions and the pursuit of vulgar ambitions would be the height of confusion.”  – Dilgo Khyentse Rinpoche


“What would it be like if I could accept life – accept this moment – exactly as it is?”  – Tara Brach

“Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).”  – James Baraz


“If you want to conquer the anxiety of life, live in the moment, live in the breath.”  – Amit Ray

 
“Life is a dance. Mindfulness is witnessing that dance.”  – Amit Ray



“Begin at once to live, and count each separate day as a separate life.”  – Seneca


“Mindfulness is the aware, balanced acceptance of the present experience. It isn’t more complicated than that. It is opening to or receiving the present moment, pleasant or unpleasant, just as it is, without either clinging to it or rejecting it.”  – Sylvia Boorstein



Do you have a favorite mindfulness quote that was not listed here? If yes, then you can share it in the comments section below.

Image via pixabay.

In today's modern world we are consuming foods that our ancestors didn't consume. We as consumers are demanding foods that are so different and so food scientists are producing them hence we are changing our foods. Certain foods can be major contributors to inflammation. So, therefore, the foods that we eat can cause inflammation and some can fight inflammation.


Excessive or uncontrolled inflammation plays a role in lots of diseases that affect humans these days.
Allergies, inflammatory bowel disease, diabetes, arthritis, cardiovascular disease, asthma, dementia, eczema, lupus, Crohn's disease and psoriasis are all inflammatory diseases which occur when the body's own immune system turns against itself.








1. Refined carbohydrates

Carbohydrates are responsible for many roles in the human body. However, carbohydrates can cause inflammation but it is dependent on the source. In other words, not all carbohydrates will cause inflammation. Refined carbohydrates promote inflammation whereas whole grains, fruits and, vegetables are good sources of carbohydrates that are full of fiber, vitamins, antioxidants and, minerals.


Examples of refined carbohydrates: sugars, high-fructose corn syrup, instant oatmeal, white rice and white flour

White flour. Image via pixabay.

Refined carbohydrates have a higher glycemic load and are processed. The fiber and most of the nutritional value is removed from refine carbohydrates and as a result, we can consume too much refined carbohydrates. So therefore if we consume too much that our body doesn't use then the rest will be converted to pro-inflammatory saturated fat- palmitic acid which increases inflammation. They can also lead to obesity from over-consumption which will increase systemic inflammation.


Carbohydrates are converted to sugar in the blood but refine carbohydrates are converted quicker. When the blood sugar rises it will trigger the pancreas to produce insulin to move the sugar from the bloodstream and into the cells. Consequently, excess insulin promotes the storage of pro-inflammatory body fat.




- Sugar/high fructose corn syrup

Excessive sugar intake can increase your risk of inflammation. Cytokines are pro-inflammatory molecules that are released when you eat sugar.


You can find sugar in sodas and candies.




- Artificial sweeteners

Excess calories from sugar can cause diabetes, obesity and so on and so the food industry has created artificial sweeteners to substitute sugar. Artificial sweeteners are used by consumers because they provide a sweet taste like sugar (that lots of people crave) without having as many calories as sugar and some have zero calories.


Examples of artificial sweeteners: sucralose, aspartame, sorbitol, maltodextrin and, xylitol


How do artificial sweeteners cause inflammation?

There is a community of microorganism that lives in our digestive tract. This community is referred to as the gut microbiome or gut microbiota. There are many different species that form this community and some form a symbiotic relationship with us, others a commensal relationship and some a pathogenic relationship with us. Our good microorganisms/bacteria are necessary for the breakdown of complex carbohydrates, the synthesis of vitamins and so on. The good microorganisms outcompete the pathogens for nutrients and thus keep them in check. There is a balance that exists within the microbiome and changes in a species can disrupt the entire microbiome community. When this occurs it will also affect the host.

This microbiome can be altered by artificial sweeteners. When gut microbiome dysbiosis occurs inflammation will result.



Aspartame

Example of food that it can be found in diet sodas.

Aspartame is a neurotoxin that causes inflammation in the brain.


Animal studies:


Acesulfame Potassium (acesulfame K or Ace-K)

Ace-K is a calorie-free sweetener that can be found in foods and drinks such as soda and candy.


Bian et al. (2017) studied the effects of Ace-K on the gut microbiome and the changes in fecal metabolic profiles using 16S rRNA sequencing and gas chromatography-mass spectrometry (GC-MS) metabolomics. They found that the gut microbiome of CD-1 mice that consumed Ace-K was upset after a 4-week treatment. Also, ace-K caused an increased body weight gain of male but not female mice (1).




Sucralose

Bian et al. (2017) studied the gut microbiome response to sucralose and its potential role in inducing liver inflammation in mice. These mice consume sucralose for 6 months at the human acceptable daily intake. They found that this sucralose alters the gut microbiome and its functions in mice. In particular, sucralose alters the gut environment to release more pro-inflammatory mediators and alter functional metabolites, which may contribute to the increased expression of pro-inflammatory markers in the liver, such as iNOS and MMP-2. All this results even though the majority of the sucralose that the mice ingested passed through the gut unabsorbed (2).



Uebanso et al. (2017) also studied the effects of low-dose non-caloric sweetener consumption on gut microbiota in mice (3).


Uebanso et al. (2017) stated:

"In conclusion, we found that consumption of low-dose sucralose, but not acesulfame-K, affected the relative amount of the Clostridium cluster XIVa in fecal microbiome and cholesterol bile acid metabolism in mice, even at levels within the ADI."



Would/do you eat artificial sweeteners?




2. Alcohol

You can find alcohol in beers and wines.

Wine. Image via pixabay.

A high/excessive consumption of alcohol regularly causes inflammation which will lead to lots of conditions and diseases. For example, chronic alcohol consumption can lead to increased cytokine secretion and inflammation in the heart and brain resulting in damage to these organs (4).



Tsung et al. (2013) investigated the effects of ethanol on physiopathology and cytokine levels following hemorrhagic shock in acutely alcohol-intoxicated rats. Their study found that heavy alcohol intoxication increases proinflammatory cytokines and aggravates hemorrhagic shock-induced organ damage in rats (5).


People abuse alcohol on a regular basis. Alcohol is a psychoactive drug and it is also a macronutrient. The main site of alcohol metabolism is the liver (alcohol is converted to acetaldehyde by the liver and is toxic) hence it's the organ that is most likely injured due to excessive alcohol consumption. Alcohol metabolism will lead to fat accumulation in the liver which will lead to a fatty liver/steatosis (it is not the only mechanism by which this occurs). This can lead to inflammation of the liver called alcoholic hepatitis. When you continue to drink excessively with alcohol hepatitis it can lead to cirrhosis of the liver. Liver cancer can result when drinking with cirrhosis.


Other conditions and diseases that chronic alcohol consumption can lead to are an increase the risk of metabolic disturbances, heart disease and, dementia.

Research articles for additional reading on alcohol contribution to inflammation

• Alcohol, Adipose Tissue and Lipid Dysregulation
• Modulation of Inflammation by Alcohol Exposure 
• Cytokine Changes following Acute Ethanol Intoxication in Healthy Men: A Crossover Study
• Alcoholic Liver Disease: Role of Cytokines 

3. Vegetable oils

Two types of polyunsaturated fatty acids are omega-3 and omega-6 and we require both of these fatty acids from our diets. However, we need a certain ratio of these fatty acids and if we consume excess amounts of omega-6 fatty acids and a very high omega-6 to omega-3 ratio (too much omega-6 fatty acids and too little omega-3 fatty acids) then that can lead to health issues like inflammation. That is it can make us susceptible to or worsen inflammatory diseases (6).


Changes have taken place in our diet over the years. One such change is in the ratio of omega-3 to omega-6. Our ancestors had a healthy balance of omega-3 and omega-6 fats. They used to consume fish, meat, eggs, nuts, etc that contain omega-3 fatty acids. But that diet has changed due to modern agriculture. With modern agriculture animals are fed feeds that consist mainly of grains as opposed to animals that used to graze back in the time of our ancestors. This also lead to the production of vegetable oils from sunflower, cottonseed, soybean, corn, etc. How is vegetable oil related to this? The problem with vegetable oils is that vegetable oils are rich in omega-6 fatty acids and poor in omega-3s and we consume too much vegetable oils and not enough of omega-3 fat food sources. As a result, the modern diet contains much higher amounts of omega-6 fats as opposed to omega-3 fats.


Omega-6 fatty acids: grain-fed animals, eggs and dairy products, vegetable oils: sunflower, cottonseed and corn

Omega-3 fatty acids: fatty fish

Oil. Image via pixabay.

More into the inflammation

Inflammation through this food has to do with the Cyclooxygenase (COX) enzymes which build larger fat molecules. The issue is that omega-6 and omega-3 fatty acids are in competition with each other for the same binding site on the COX 2 enzymes (a type of COX enzymes). This enzyme converts omega-6 fats into inflammatory prostaglandins and omega-3 fats to anti-inflammatory prostaglandins. So therefore if too many omega-6 fats are consumed more of these enzymes will be used by omega-6 fats and will consequently decrease the body's ability to build anti-inflammatory fats from omega-3. So if you have more omega-3 fatty acids then they will block the binding sites of these enzymes by binding to them their self and thus fewer omega-6 fats are able to convert to prostaglandin.

If you don' really understand enzymes and binding sites here's a simpler explanation
Prostaglandins are made from the fats that we eat. So if both of these fatty acids are converted to prostaglandins then what's the point? Omega-6 produce pro-inflammatory prostaglandins and omega-3 produce anti-inflammatory prostaglandins. This is because the prostaglandins that are formed from omega-3 fatty acids are less active than the ones that are formed from omega-6 fatty acids so some prostaglandins promote inflammation and some reduce it.

In conclusion, the balance of pro-inflammatory to anti-inflammatory prostaglandins is determined by the types of fats we consume.



Can imbalance lead to obesity?
Another problem with too much omega-6 fatty acids and too little omega-3 fatty acids is that it is associated with weight gain in both animal and human studies (7). Inflammation can be caused by obesity. The layer of fat beneath the skin is metabolically active and contains many white blood cells. So, therefore, the more body fat present the more white blood cells will also be present. Pro-inflammatory substances are released from these cells or obese- fat cells plays a role in the creation of the messengers that cause inflammatory disease.



Foods fried in vegetable oil
When fats are subjected to high temperatures they are chemically modified. For example, foods fried in vegetable oil. So if you fry certain foods (eg. chicken) in vegetable oil advanced glycation end products (AGEs) are created. AGEs are created by a reaction from both fats, proteins and sugars. AGEs can promote oxidative stress and inflammation (when we consume these foods immune cells will produce large amounts of cytokines to protect the body from these substances).





  4. MSG

Monosodium glutamate or more commonly call MSG is used as a flavor enhancer in foods. MSG can cause liver inflammation. Additionally, it can cause weight gain.


Some other names for MSG are yeast extract, glutamic acid and hydrolyzed protein.

Examples of foods that contain MSG: potato chips, croutons, processed meats, salad dressings and seasonings



 5. Gluten

Gluten can cause gut inflammation- bloating and digestive problems and contribute to leaky gut to those who are sensitive to it.
Gluten is found in wheat, barley and rye grains. So, therefore, foods that contain these will cause inflammation.


Want to read other gluten-related posts? If yes then check these posts below.

• What is gluten in food?
• Health effects of gluten
• How to remove gluten from your diet

  6. Trans fats

Examples of foods that trans fats can be found in: fried foods, cakes, cookies, some margarine and fast foods


Trans fats are unsaturated fats. Artificial trans fats/hydrogenated oils are created from liquid oils. Trans fats interfere with the action of COX-2 enzymes and as a result, cytokines are produced that signal the need for inflammation to begin and also the release of C-reactive protein.





7. Saturated fats

Example of foods that contain saturated fats: animal products like red meat and butter


Saturated fats are solid at room temperature and they trigger inflammation in adipose tissue.




Concluding remarks

Chronic inflammation can be caused by our diets and as a result, a cause of inflammatory diseases is the diet. Additionally, some of the foods that cause inflammation in the body are foods that our ancestors didn't consume.

Related post: 25 foods that fight inflammation in the body


xoxoxox
Nadina






References

1. Bian X, Chi L, Gao B, Tu P, Ru H, Lu K (2017) The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice. PLoS ONE 12(6): e0178426. https://doi.org/10.1371/journal.pone.0178426


2. Bian, X., Chi, L., Gao, B., Tu, P., Ru, H., & Lu, K. (2017). Gut Microbiome Response to Sucralose and Its Potential Role in Inducing Liver Inflammation in Mice. Frontiers in Physiology, 8, 487. http://doi.org/10.3389/fphys.2017.00487

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