| For a variety of reasons, cells produce free oxygen | | | | anti-inflammatory substances. |
| radicals. Once formed, these highly reactive radicals | | | | In contrast, saturated omega-6 fatty acids, found in |
| can begin a chain reaction, forcing other molecules to | | | | some animal products, red meat, and in a lot of |
| become unstable in turn. They build up over time and | | | | vegetable oils used in cooking and baking, promote |
| promote inflammation, causing the cartilage to lose its | | | | inflammation. Our diet is loaded with omega-6 foods, |
| flexibility, artery walls to lose their ability to resist plaque, | | | | including vegetable oils (peanut, corn, sunflower, |
| and airways to lose their tendency to remain open. | | | | safflower) that are used to fry foods and to make |
| Extensive studies show that free radicals not only | | | | corn and potato chips and are added to most |
| develop in the body due to exposure to toxic | | | | processed foods, microwavable food, commercial |
| chemicals in the air, food, and water, but are also | | | | salad dressings, frozen food, and a lot of brand named |
| formed by the body's normal chemical processes; | | | | breakfast and candy bars. |
| which includes the metabolism of polyunsaturated fats | | | | There are other sound reasons for not eating snack |
| - the kind present in most vegetable oils and margarine. | | | | chips. Acrylamide, an industrial chemical used in |
| While some fats produce inflammation that causes | | | | pesticides, plastics, and sewage treatment, can also be |
| arthritis, others, mainly the essential fatty acids, inhibit it. | | | | produced when certain carbohydrate-rich foods are |
| These fatty acids are called essential because our | | | | baked, fried, or roasted at high temperatures. These |
| body cannot produce them, so we must get them | | | | foods include most potato and corn chips, crackers, |
| from food and supplements. The omega-3 fatty acids | | | | pretzels, and fast food French fries. |
| found in foods including cold water fish (such as | | | | In addition, a lot of vitamins and minerals have been |
| salmon, sardines, mackerel, herring, bass, swordfish, | | | | proven to protect the body against inflammation. |
| and tuna) and in walnuts, flaxseed, and dark green | | | | These include vitamins A, C, D, and E, folate (a B |
| leafy vegetables (including dark green lettuces, spinach, | | | | vitamin), and the mineral selenium. Vitamin C is the |
| chard, kale, and broccoli) have been shown to | | | | most abundant water-soluble antioxidant in the body. |
| discourage the production of inflammatory chemicals | | | | These vitamins are found in a wide variety of whole |
| that harm some parts of the body especially the joints, | | | | foods. For instance, a flavanoid such as quercetin, |
| causing arthritis to develop. These essential fatty acids | | | | found in onions and apples, helps reduce inflammation. |
| turn off inflammatory reactions when the body no | | | | The cartenoids include beta-carotene, a powerful |
| longer needs them to keep the inflammation process | | | | inflammation fighter found in carrots, squash, apricots, |
| from running a muck. They also contribute to the | | | | and other yellow-orange fruits and vegetables. |
| creation of a wide variety of powerful | | | | |