Micronutrients & recovery
High intake of trans fatty acids and Westernized diets (high in refined starches, sugar, saturated/trans fats) significantly increase systemic inflammation, evidenced by elevated C-reactive protein (CRP) and interleukin-6 (IL-6).
To lower inflammation, reduce intake of trans fats, refined sugars, and saturated fats found in processed foods, sweets, and fried items. Increase consumption of fruits, vegetables, legumes, fish, and whole grains, which are associated with lower levels of inflammatory markers like CRP and IL-6.
Women in the Nurses’ Health Study who ate a “Westernized” diet (high in red and processed meats, sweets, desserts, French fries, and refined grains) had higher C-reactive protein (CRP), interleukin (IL)-6... than those with the “prudent” pattern... CRP was 73% higher in women in the highest quintile of [transfat] consumption compared with those in the lowest quintile, and IL-6 levels were 17% higher
Why this rating
Supported by large prospective observational studies (Nurses' Health Study) and consistent findings across controlled trials, though the paper is a review synthesizing these rather than a primary RCT.
Source
Stress, Food, and Inflammation: Psychoneuroimmunology and Nutrition at the Cutting Edge
Janice K. Kiecolt‐Glaser · Psychosomatic Medicine · 2010
DOI 10.1097/psy.0b013e3181dbf489
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