I eat two superfoods and avoid three others to help my body fight inflammation.
Cancer, diabetes, and heart disease have all been linked to chronic inflammation.
Inflammation is a natural, healthy reaction in our bodies; it only becomes an issue when it develops a long-term disease as a result of certain behaviors. According to Harvard Health Publishing (2019, 2020), inflammation occurs when our immune system fights foreign invaders, but certain lifestyle choices (e.g., smoking or consuming high-sugar foods on a regular basis) can trigger lingering immune responses that can lead to serious illnesses such as heart disease or diabetes, and one of the best ways to prevent or treat the condition is to consume foods rich in anti-inflammatory compounds.
Adults have warned me since I was a child not to consume too much of certain foods because they cause our bodies’ “fire” to increase. Of fact, Chinese medicine gave us the concept of “fire” inside ourselves (e.g., Thomson Chinese Medicine, n.d.). Based on my brief study, I believe this “fire” concept refers to inflammation; at the very least, they should be linked. For one reason, numerous Mandarin websites (for example, here if you use Google translate) indicate that persistent “fire” may cause heart disease and diabetes, as well as inflammation.
According to the Mandarin sites and what I knew growing up, the symptoms of too much fire include swelling of the lips and gums, acne flare-ups, poor breath, thirst, perhaps constipation, and migraines, to mention a few. The first two are the ones that irritate me the most.
When I don’t get enough sleep, I know I’m in for a lot of problems the following day. I believe that everyone is different and therefore may have various symptoms, but I know that I’ll be more inclined to bite my lip or tongue, which is an indication that they’re swelling. Then my nose, lip, face, head, or even bothersome private regions like my butt begin to hurt; when I feel the hurting location, yep, a big lump forms under the skin, ready to erupt as a zit like a volcano. It’s not only irritating and inconvenient, but it’s also excruciatingly painful.
Anti-inflammatory foods include leafy greens, fruits, legumes, fish containing Omega-3 fatty acids (e.g., salmon, tuna), and nuts, according to several sources (e.g., Harvard Health Publishing, 2020; Mayo Clinic, 2019). Grapefruit and mung beans are the most beneficial foods, according to the knowledge of the people around me when I was a kid, as well as my own personal experience.
Two of my favorite superfoods
Grapefruit is number one.
Some people don’t enjoy the somewhat bitter flavor, and it’s much worse if you pick one that’s sour. Plus, consuming it isn’t the most practical option. Grapefruit, on the other hand, is rich in nutrients and low in calories, and it’s wonderful when it’s ripe and sweet. Grapefruit, according to Ware (2019), is an excellent source of vitamin A and C, and may help prevent diabetes, stroke, hypertension, and even some malignancies. It may also assist with weight reduction and skin care.
If you decide to give it a try, I highly advise you to eat the entire fruit rather than purchasing juice. For one thing, without fiber, one may consume too much sugar — even 100 percent juice contains a lot of natural sugar, and sugar is sugar, and too much of it isn’t good for you. Plus, I’m not sure whether grapefruit juice has the same anti-inflammatory properties.
There’s another potentially severe side effect we have to be cautious of: grapefruit has certain unique characteristics that make it easier to interact with certain medicines (U.S. Food and Drug Administration (FDA), n.d.). If you’re taking medication, speak with your doctor first. Further, all citrus fruits may damage teeth; if you have sensitive teeth, you’ll have to consume in moderation and rinse your mouth with water afterward (Feintuch, 2016). (Feintuch, 2016).
If I toss and turn all night, I’ll make sure to eat one grapefruit the next day to avoid most swelling and acne issues. I might eat another the next day if necessary. In any case, eating a grapefruit every day for a few days should be a healthy habit.
Mung beans
Mung beans are probably unfamiliar to many Americans.
They are legumes, tiny and dark green in color (see picture), and extremely abundant in Asia; they can be found in almost any Asian shop. They’re also available on Amazon, but some of them seem to be expensive. Basically, if anything costs more than 50 cents per ounce, it isn’t worth it to me.
Mung beans are a nutrient-dense food. According to Hou et al. (2019), they’re a good source of protein, fiber, and antioxidants that may help prevent illnesses. Mung beans contain anti-inflammatory properties, according to Pahwa et al. (2020). Mung bean protein, according to Anderson and Li (2021), may enhance muscular strength. As a result, mung beans are beneficial not just for their anti-inflammatory properties, but also for muscle growth, particularly because the protein is plant-based and therefore free of saturated fat.
Sweet mung bean soup is the most popular dish in Taiwan. It’s easy and straightforward: some people recommend soaking the beans in water before cooking them, but I just put approximately a cup of beans in a small saucepan with 3–4 cups of water and simmer on low heat for 40–60 minutes, or until the beans break and soften. If necessary, add additional water. Add two tablespoons of sugar and perhaps additional mildly sweetened soymilk or milk after they’re done. The soup is a great snack for me in between meals, and I typically complete it in 2–4 days.
If you want to attempt different dishes, search for “mung bean recipe” on YouTube. You’ll find a lot of results. When I have “too much fire” in me, though, I will avoid any dishes that call for too much oil and/or sugar (e.g., fried bean pancakes). They can be tasty, but they’re probably not the best anti-inflammatories. Mung bean cakes are also made in Taiwanese bakeries, although they typically include a lot of sugar.
I heard somewhere that mung beans have a flavor similar to potatoes, but I don’t think they do. I believe the primary reason is because I eat mung beans with sugar or honey added to them, but I can’t fathom eating potatoes with sugar.
Three kinds of foods should be avoided.
However, just consuming the two superfoods is insufficient if we want to be completely free of inflammation and body fire. Aside from getting a good night’s sleep, we need to avoid certain meals, at least temporarily. Red meat, sugary meals, processed foods, deep-fried foods, pastries, and saturated fats like shortening and lard, according to Harvard Health Publishing (2020) and Mayo Clinic (2019), promote inflammation.
I’ve summarized the three worst kinds of meals that cause fires based on the aforementioned sources, some Chinese websites (e.g., here and here), and my own experience.
Foods that are fried or oily
Fries, burgers, fried chicken, pizza, sausage, TV dinners, and even flavored crackers such as cheese crackers are examples. In fact, if it has any grease on it or has been in hot oil, try to avoid it for the time being; they are the most common cause of irritation. Yes, I suppose I’ve pretty much eliminated the bulk of items that are readily available in shops. As a result, cooking your own meals is an important component of maintaining a healthy lifestyle. For example, instead of frying chicken, consider steaming or boiling it. I like cooked chicken because the broth can be used to make a wonderful bowl of noodles.
Foods high in sugar
Soda, pastries, flavored beverages, candy/chocolate, flavored yogurt, granola, and so on are examples. Many “healthy” food items branded “low fat” are laden with sugar for flavor since we strive so hard to avoid fat. To avoid these scumbags, all one needs is a basic understanding of how to read labels.
Meals that are hot
Spicy meals, however, aren’t recommended in Chinese medicine. In fact, Chinese medicine says that highly spicy meals may be harmful. However, when contrasted to Western medicine, this viewpoint is diametrically opposed. Spicy meals, for example, are said to “keep your heart healthy” and “promote weight loss,” according to the University of Pennsylvania Medicine (2019).
However, a few things are certain: first, although spicy food may be beneficial, if one has a poor tolerance for hot taste, eating spicy food can be too much for their stomach, according to Dr. McDonald (2018) of the University of Chicago Medicine. Spicy foods may also aggravate anal fissures. He also cautioned that very spicy spices (such as ghost peppers) may induce severe stomach discomfort and vomiting. Personally, I’m more prone to get acne if I consume spicy meals.
More significantly, a lot of spicy meals are also high in salt. I was just at a Poki Poki restaurant in Alburquerque the other day. The spicy flavor was OK, but the whole bowl was drenched in soy sauce; it was like drinking saltwater! That specific eatery must have had a terrible day. Now, I don’t think I need to quote any sources regarding the dangers of too much salt. I’m sure you’ve had this experience: you’re particularly thirsty after a dinner at a restaurant. That’s because almost all restaurants use much too much of all the spices for flavor, and the excessive salt levels make you want to drink more water. To say the least, this is not healthy.
Stopping bad habits
Inflammation is caused by more than just food (e.g., Zhang et al., 2015). If you smoke or use alcohol, it’s time to reconsider your behaviors. We don’t need to discuss smoking since we all know how terrible it is and how many people it kills every day. Even moderate drinking is not risk-free when it comes to alcohol (e.g., Mayo Clinic, 2019). If you must drink, keep track of how much you consume.
The food that was delivered
Chronic inflammation is caused mostly by poor behaviors and is linked to life-threatening illnesses. One of the most effective methods to address the issue is to eat healthily. Grapefruit (if chosen correctly — the sour ones are just too much) and mung beans are two of my favorite foods; they are both delicious and nutritious. They work wonderfully for me, and I hope they may do the same for your health.
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