{"id":76580,"date":"2020-08-10T14:27:51","date_gmt":"2020-08-10T13:27:51","guid":{"rendered":"https:\/\/www.conasi.eu\/blog\/?p=76580"},"modified":"2025-06-25T16:47:08","modified_gmt":"2025-06-25T14:47:08","slug":"inflamacion-cronica-dieta-antiinflamatoria","status":"publish","type":"post","link":"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/","title":{"rendered":"Los beneficios de la dieta antiinflamatoria"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndice del art\u00edculo<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a0f3697d6c64\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a0f3697d6c64\"  aria-label=\"Alternar\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/#Inflamacion_aguda_e_inflamacion_cronica\" >Inflamaci\u00f3n aguda e inflamaci\u00f3n cr\u00f3nica<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/#%C2%BFQue_es_una_dieta_antiinflamatoria\" >\u00bfQu\u00e9 es una dieta antiinflamatoria?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/#Alimentos_a_priorizar_en_la_dieta_antiinflamatoria\" >Alimentos a priorizar en la dieta antiinflamatoria<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/#Alimentos_a_evitar_en_la_dieta_antiinflamatoria\" >Alimentos a evitar en la dieta antiinflamatoria<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/#Suplementacion_natural\" >Suplementaci\u00f3n natural<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/#A_quien_puede_beneficiar_la_dieta_antiinflamatoria\" >A qui\u00e9n puede beneficiar la dieta antiinflamatoria<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/#Otros_habitos_a_considerar\" >Otros h\u00e1bitos a considerar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/#Menu_ejemplo_de_dieta_antiinflamatoria\" >Men\u00fa ejemplo de dieta antiinflamatoria<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/#Preguntas_frecuentes_sobre_dieta_antiinflamatoria\" >Preguntas frecuentes sobre dieta antiinflamatoria<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/#%C2%BFQue_es_la_inflamacion\" >\u00bfQu\u00e9 es la inflamaci\u00f3n?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/#%C2%BFEn_que_se_fundamenta_una_dieta_antiinflamatoria\" >\u00bfEn qu\u00e9 se fundamenta una dieta antiinflamatoria?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/#%C2%BFQue_alimentos_debo_priorizar_en_una_dieta_antiinflamatoria\" >\u00bfQu\u00e9 alimentos debo priorizar en una dieta antiinflamatoria?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/#%C2%BFQue_alimentos_debo_evitar_en_una_dieta_antiinflamatoria\" >\u00bfQu\u00e9 alimentos debo evitar en una dieta antiinflamatoria?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/#%C2%BFQue_complementos_naturales_ayudan_al_proceso_antiinflamatorio\" >\u00bfQu\u00e9 complementos naturales ayudan al proceso antiinflamatorio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/#%C2%BFA_quien_puede_beneficiar_una_dieta_antiinflamatoria\" >\u00bfA qui\u00e9n puede beneficiar una dieta antiinflamatoria?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/inflamacion-cronica-dieta-antiinflamatoria\/#Referencias\" >Referencias<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Inflamacion_aguda_e_inflamacion_cronica\"><\/span>Inflamaci\u00f3n aguda e inflamaci\u00f3n cr\u00f3nica<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">La <a title=\"Inflamaci\u00f3n cr\u00f3nica: causas, s\u00edntomas y diagn\u00f3stico\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/inflamacion-cronica\/\">inflamaci\u00f3n<\/a> es un proceso natural que ayuda al cuerpo a defenderse y sanarse de multitud de da\u00f1os y afecciones. Por lo tanto, no es el enemigo, sino un mecanismo que el cuerpo pone en marcha para atacar el agente invasor -cuando exista- y movilizar los compuestos necesarios para la reconstrucci\u00f3n. Gracias a ella, en condiciones normales la amenaza se elimina, la reparaci\u00f3n finaliza y se activan <\/span><b>procesos antiinflamatorios<\/b><span style=\"font-weight: 400;\"> para minimizar el da\u00f1o. Esta es la conocida <\/span><b>inflamaci\u00f3n aguda<\/b><span style=\"font-weight: 400;\">, y es necesaria.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sin embargo, el problema aparece cuando este proceso, por diferentes motivos, se mantiene constantemente activo y se <\/span><b>cronifica<\/b><span style=\"font-weight: 400;\">. En este caso, deja de aparecer el hinchaz\u00f3n y enrojecimiento propios de la inflamaci\u00f3n aguda, pero el sistema sigue en una alerta constante. Este tipo de <\/span><a title=\"Inflamaci\u00f3n de larga duraci\u00f3n\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/inflamacion-cronica\/#%C2%BFQue_es_la_inflamacion_cronica\"><span style=\"font-weight: 400;\">inflamaci\u00f3n de larga duraci\u00f3n<\/span><\/a><span style=\"font-weight: 400;\">, en el \u00e1mbito sanitario se conoce como inflamaci\u00f3n de bajo grado. Se trata de una inflamaci\u00f3n constante, cr\u00f3nica y silenciosa terriblemente da\u00f1ina en la que la dieta antiinflamatoria tiene un papel importante.\u00a0<\/span><\/p>\n<h3>Ebook gratuito disponible en nuestra tienda online<\/h3>\n<p><em>Si quieres saber m\u00e1s, desc\u00e1rgate nuestro ebook sobre Vida antiinflamatoria:<\/em><\/p>\n\n        <link rel=\"stylesheet\" href=\"\/blog\/wp-content\/plugins\/pts2wp\/rdblock_styles.css\" type=\"text\/css\" media=\"all\">\n        <div class=\"product_list_2\">\n                    <div class=\"item-container\">\n                        <a class=\"pts2wp-link\" href=\"https:\/\/www.conasi.eu\/conasi-academy\/4569-ebook-gratuito-claves-para-una-vida-antiinflamatoria.html\" title=\"Ebook gratuito  Claves para una vida antiinflamatoria \" data-id=\"4569\" data-position=\"0\" data-promo=\"Post dieta antiinflamatoria\"> \n                            <h6>Ebook gratuito \"Claves para una vida antiinflamatoria\"<\/h6>\n                                \n                            <div class=\"product-item\">\n                                 \n                                 <img decoding=\"async\" src=\"\/\/www.conasi.eu\/15302-home_default\/ebook-gratuito-claves-para-una-vida-antiinflamatoria.jpg\" alt=\"Ebook gratuito  Claves para una vida antiinflamatoria \" class=\"img-product\">\n                                 <div class=\"product-actions\">\n                                    <ul><li><span>Claves para una vida antiinflamatoria<\/span><\/li><li><span>Alimentaci\u00f3n y estilo de vida<\/span><\/li><li><span>Lo que m\u00e1s nos da\u00f1a<\/span><\/li><li><span>Lo que hay que priorizar<\/span><\/li><\/ul>\n                                    <span class=\"buy-cta\">Comprar<\/span>\n                                    <div class=\"prices\">\n                                         <span class=\"regular\">Gratis<\/span>\n                                         <span class=\"old\"><\/span>\n                                    <\/div>\n                                 <\/div>\n                            <\/div> \n                        <\/a>\n                    <\/div><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%C2%BFQue_es_una_dieta_antiinflamatoria\"><\/span>\u00bfQu\u00e9 es una dieta antiinflamatoria?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dado que el estilo de vida, y especial la alimentaci\u00f3n, juegan un papel determinante en la resoluci\u00f3n de la inflamaci\u00f3n aguda y prevenci\u00f3n de la <\/span><b>inflamaci\u00f3n cr\u00f3nica<\/b><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">Lo que comemos puede desempe\u00f1ar un papel positivo, pero tambi\u00e9n negativo, en el control de la inflamaci\u00f3n cr\u00f3nica. Cuando comemos, <\/span><b>los alimentos que elegimos poner en nuestros cuerpos pueden luchar contra la inflamaci\u00f3n (antiinflamatorios) o desencadenar una respuesta inflamatoria (proinflamatorios)<\/b><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\"> En este sentido, en realidad en nuestras manos tenemos el control de la gesti\u00f3n de la inflamaci\u00f3n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">La dieta antiinflamatoria se fundamenta en estos principios: priorizar alimentos que ayudan a nuestro cuerpo a combatir la inflamaci\u00f3n (<\/span><b>antiinflamatorios<\/b><span style=\"font-weight: 400;\">), especialmente aquellos ricos en <\/span><a title=\"Fitoqu\u00edmicos: mol\u00e9culas que nos conectan con las plantas\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/fitoquimicos-moleculas-protectoras\/\"><span style=\"font-weight: 400;\">antioxidantes<\/span><\/a><span style=\"font-weight: 400;\">, y evitar todos aquellos que provocan, mantienen o agravan un proceso inflamatorio, aumentando los <\/span><b>marcadores de inflamaci\u00f3n sist\u00e9mica<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<figure id=\"attachment_76961\" class=\"thumbnail wp-caption alignnone\" style=\"width: 910px\"><img decoding=\"async\" class=\"wp-image-76961 size-full\" title=\"Frutos rojos, azules, morados en bandejitas - Dieta antiinflamatoria\" src=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2020\/08\/dieta-antiinflamatoria-1-1.jpg\" alt=\"Frutos rojos, azules, morados en bandejitas\" width=\"900\" height=\"600\" srcset=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2020\/08\/dieta-antiinflamatoria-1-1.jpg 900w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2020\/08\/dieta-antiinflamatoria-1-1-500x333.jpg 500w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2020\/08\/dieta-antiinflamatoria-1-1-768x512.jpg 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><figcaption class=\"caption wp-caption-text\">Las bayas son la principal fruta en la dieta antiinflamatoria.<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Alimentos_a_priorizar_en_la_dieta_antiinflamatoria\"><\/span><span style=\"font-weight: 400;\">Alimentos a priorizar en la dieta antiinflamatoria<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Prioriza el consumo de los siguientes alimentos:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Alimentos naturales<\/b><span style=\"font-weight: 400;\">: En realidad, las bases de esta dieta antiinflamatoria se fundamentan en una alimentaci\u00f3n saludable y natural, m\u00ednimamente procesada. La filosof\u00eda de base es que nuestros antepasados \u200b\u200bcomieron una <\/span><b>dieta basada principalmente en plantas<\/b><span style=\"font-weight: 400;\"> y algunos animales salvajes, y eso es lo que, evolutivamente, se supone que nuestro cuerpo necesita para resolver procesos patol\u00f3gicos naturales, como es el caso de la inflamaci\u00f3n.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Alimentaci\u00f3n equilibrada<\/b><span style=\"font-weight: 400;\">: <\/span><span style=\"font-weight: 400;\">La dieta antiinflamatoria debe proporcionar un <\/span><b>equilibrio saludable de macronutrientes: prote\u00ednas, carbohidratos complejos, verduras y grasas de calidad en cada comida<\/b><span style=\"font-weight: 400;\">.\u00a0Es importante tambi\u00e9n que nos aseguremos de satisfacer tambi\u00e9n las necesidades de <\/span><b>vitaminas, minerales, fibra y agua<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.fitnessrevolucionario.com\/2017\/08\/19\/frutas\/\"><b>Frutas<\/b><\/a><b>\u00a0y\u00a0vegetales<\/b><b>:<\/b><span style=\"font-weight: 400;\">\u00a0ricos en antioxidantes y flavonoides que ayudan a reducir la inflamaci\u00f3n (1). De hecho, la dieta vegetariana ha demostrado poseer grandes propiedades antiinflamatorias (2). De entre ellos, la evidencia cient\u00edfica apunta a la priorizaci\u00f3n de las siguientes fuentes vegetales:\u00a0\u00a0\u00a0<\/span>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a title=\"Cruc\u00edferas: poderosos anticancer\u00edgenos naturales\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/cruciferas-poderosos-anticancerigenos-naturales\/\"><b>Cruc\u00edferas<\/b><\/a><span style=\"font-weight: 400;\">\u00a0(coliflor, <\/span><span style=\"font-weight: 400;\">br\u00f3coli<\/span><span style=\"font-weight: 400;\">, col rizada, r\u00e1bano\u2026): son especialmente antiinflamatorios (3).<\/span><\/li>\n<li><b>Bayas<\/b><span style=\"font-weight: 400;\"> (ar\u00e1ndanos, moras, cerezas): <\/span><a title=\"Polifenoles, microbiota y frutos rojos\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/polifenoles-aliados-flora-intestinal\/\"><span style=\"font-weight: 400;\">las bayas de colores profundos<\/span><\/a><span style=\"font-weight: 400;\"> contienen unos antioxidantes llamados <\/span><b>antocianinas<\/b><span style=\"font-weight: 400;\">, con efectos antiinflamatorios (4), (5), (6). Estos compuestos ayudan al cuerpo a producir c\u00e9lulas asesinas naturales, que ayudan al correcto funcionamiento del sistema inmunol\u00f3gico (7), (8).<\/span><\/li>\n<li><b>Tomates<\/b><b>: <\/b><span style=\"font-weight: 400;\">son ricos en <\/span><a title=\"Tomate, el rey del licopeno\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/como-cocinar-hortalizas\/\"><b>licopeno<\/b><\/a><span style=\"font-weight: 400;\">, un antioxidante con impresionantes propiedades antiinflamatoria<\/span><span style=\"font-weight: 400;\">s (9)<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li><b>Pimientos<\/b><span style=\"font-weight: 400;\">: est\u00e1n cargados de antioxidantes que tienen poderosos efectos antiinflamatorios (10), (11)<\/span><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">Los chiles, adem\u00e1s, contienen \u00e1cido sin\u00e1pico y \u00e1cido fer\u00falico, que pueden reducir la inflamaci\u00f3n\u00a0(12).<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\"><b>Huevo<\/b><b>: <\/b><span style=\"font-weight: 400;\">adem\u00e1s del pescado azul, como prote\u00edna tambi\u00e9n se puede priorizar el huevo, dado que mejora indicadores de inflamaci\u00f3n en algunas personas (13).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Pescado azul<\/b><span style=\"font-weight: 400;\"> (sardinas, trucha, arenque, salm\u00f3n\u2026): fuentes de\u00a0<\/span><a title=\"Balance de omega 3 y omega 6\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/acidos-grasos-poliinsaturados-omega-6-y-omega-3\/\"><b>Omega 3<\/b><\/a><span style=\"font-weight: 400;\"> y\u00a0<\/span><a title=\"Vitamina D y sol\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/vitamina-d-seguro-que-tienes-suficiente\/\"><b>vitamina D<\/b><\/a><span style=\"font-weight: 400;\">, se asocian con menores tasas de inflamaci\u00f3n, gracias a sus \u00e1cidos grasos EPA y DHA que reducen los marcadores inflamatorios (14), (15), (16), (17), (18).<\/span><\/li>\n<li><b><a href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/la-avena-el-cereal-aliado-para-tu-salud\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/la-avena-el-cereal-aliado-para-tu-salud\/&amp;source=gmail&amp;ust=1598094278281000&amp;usg=AFQjCNESkeQA9ZbVgmjuBJ2b84SKrvYKWQ\">Avena<\/a><\/b>: posee capacidad <strong>antioxidante<\/strong> principalmente debido a la presencia de diferentes\u00a0<a title=\"Fitoqu\u00edmicos: m\u00f3leculas protectoras\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/fitoquimicos-moleculas-protectoras\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/fitoquimicos-moleculas-protectoras\/&amp;source=gmail&amp;ust=1598094278281000&amp;usg=AFQjCNF3X653F2qidpgRHE1CRmZwNDHmmQ\">fitoqu\u00edmicos<\/a>\u00a0como tocoferoles, tocotrienoles, \u00e1cido f\u00edtico, flavonoides y compuestos fen\u00f3licos no flavonoides como las AVA. Los principales \u00e1cidos fen\u00f3licos en la avena son \u00e1cido fer\u00falico, p-cum\u00e1rico, cafeico, van\u00edlico, hidroxibenzoico y sus derivados.\u00a0Se consideran antioxidantes potentes y estudios m\u00e1s recientes apuntan hacia que tambi\u00e9n poseen efectos antiinflamatorios.\u00a0Estos compuestos ejercen\u00a0una actividad antioxidante de 10 a 30 veces mayor que la de otros antioxidantes fen\u00f3licos y ejercen efectos antiinflamatorios, antiaterog\u00e9nicos\u00a0e inhiben la liberaci\u00f3n de compuestos proinflamatorios de los macr\u00f3fagos.<\/li>\n<li style=\"font-weight: 400;\"><b>Setas<\/b> <span style=\"font-weight: 400;\">(<\/span><a title=\"Caracter\u00edsticas de los champi\u00f1ones Portobello\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/setas-deshidratadas-cocina\/#Caracteristicas_de_los_champinones_y_Portobello_deshidratados\"><span style=\"font-weight: 400;\">portobello<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a title=\"Caracter\u00edsticas de los champi\u00f1ones\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/setas-deshidratadas-cocina\/#Caracteristicas_de_los_champinones_y_Portobello_deshidratados\"><span style=\"font-weight: 400;\">champi\u00f1ones<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a title=\"Setas Shiitake ecol\u00f3gicas\" href=\"https:\/\/www.conasi.eu\/setas-deshidratadas\/869-seta-shiitake-dehidratada-ecologica.html\"><span style=\"font-weight: 400;\">shiitake<\/span><\/a><span style=\"font-weight: 400;\">, melena de le\u00f3n)<\/span><span style=\"font-weight: 400;\">: poseen fenoles y otros antioxidantes que les confieren propiedades <\/span><b>antiinflamatorias<\/b> <span style=\"font-weight: 400;\">(19), (20), (21)<\/span><span style=\"font-weight: 400;\">. Para conservar estas propiedades es recomendable comerlos crudos o ligeramente cocidos (22).<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.conasi.eu\/aceites-ecologicos\/2212-aceite-coco-virgen-extra.html\"><b>Aceite de coco<\/b><\/a><b> y aceite de oliva<\/b><span style=\"font-weight: 400;\"> (crudo): ambos han demostrado ser antiinflamatorios (23), (24). De hecho, <\/span><span style=\"font-weight: 400;\">el <\/span><a title=\"Aceite de oliva virgen extra ecol\u00f3gico\" href=\"https:\/\/www.conasi.eu\/aceites-ecologicos\/744-aceite-de-oliva-virgen-extra-ecologico-dehesa-de-la-sabina.html\"><span style=\"font-weight: 400;\">aceite de oliva<\/span><\/a><span style=\"font-weight: 400;\"> crudo ha demostrado reducir significativamente los marcadores <\/span><span style=\"font-weight: 400;\">inflamatorios, gracias al efecto del antioxidante <\/span><b>oleocantal<\/b><span style=\"font-weight: 400;\"> (25), compar\u00e1ndose sus efectos con medicamentos antiinflamatorios como el ibuprofeno (26).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Chocolate<\/b><span style=\"font-weight: 400;\"> negro (<\/span><a title=\"Chocolates ecol\u00f3gicos\" href=\"https:\/\/www.conasi.eu\/244-chocolate-y-cafe\"><span style=\"font-weight: 400;\">m\u00ednimo 70% de cacao<\/span><\/a><span style=\"font-weight: 400;\">) o cacao puro: sus polifenoles tambi\u00e9n reducen la inflamaci\u00f3n (27), (28).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a title=\"Algas ecol\u00f3gicas\" href=\"https:\/\/www.conasi.eu\/241-algas-ecologicas\"><b>Algas<\/b><\/a><b>:<\/b><span style=\"font-weight: 400;\"> el consumo de algas se ha asociado con menor inflamaci\u00f3n (29).<\/span><b>\u00a0<\/b><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.conasi.eu\/51-sal-y-especias-ecologicas\"><b>Especias<\/b><\/a><span style=\"font-weight: 400;\"> y plantas: algunas son muy interesantes en la lucha contra la inflamaci\u00f3n, como el <\/span><a href=\"https:\/\/www.conasi.eu\/sal-y-especias-ecologicas\/230-jengibre-molido.html\"><span style=\"font-weight: 400;\">jengibre<\/span><\/a><span style=\"font-weight: 400;\"> (30), la <\/span><span style=\"font-weight: 400;\">c\u00farcuma<\/span><span style=\"font-weight: 400;\"> (31), la <\/span><a href=\"https:\/\/www.conasi.eu\/sal-y-especias-ecologicas\/585-canela-molida-de-ceylan.html\"><span style=\"font-weight: 400;\">canela<\/span><\/a><span style=\"font-weight: 400;\"> (32) o el <\/span><a href=\"https:\/\/www.conasi.eu\/sal-y-especias-ecologicas\/2371-ajo-granulado-ecologico-sonnentor.html\"><span style=\"font-weight: 400;\">ajo<\/span><\/a><span style=\"font-weight: 400;\"> (33), (34), <\/span><a href=\"https:\/\/www.conasi.eu\/sal-y-especias-ecologicas\/2374-clavo-olor-sonnentor.html\"><span style=\"font-weight: 400;\">clavo<\/span><\/a><span style=\"font-weight: 400;\"> (35). Tambi\u00e9n determinadas plantas poseen propiedades antiinflamatorias, como el t\u00e9 verde (36).\u00a0<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_76963\" class=\"thumbnail wp-caption alignnone\" style=\"width: 910px\"><img decoding=\"async\" class=\"wp-image-76963 size-full\" title=\"Ensaladas llenas de antioxidantes para la dieta antiinflamatoria.\" src=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2020\/08\/dieta-antiinflamatoria-2-1.jpg\" alt=\"Ensaladas llenas de antioxidantes para la dieta antiinflamatoria.\" width=\"900\" height=\"600\" srcset=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2020\/08\/dieta-antiinflamatoria-2-1.jpg 900w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2020\/08\/dieta-antiinflamatoria-2-1-500x333.jpg 500w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2020\/08\/dieta-antiinflamatoria-2-1-768x512.jpg 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><figcaption class=\"caption wp-caption-text\">Los vegetales forman la mayor parte de un plato en la dieta antiinflamatoria.<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Alimentos_a_evitar_en_la_dieta_antiinflamatoria\"><\/span><span style=\"font-weight: 400;\">Alimentos a evitar <\/span><span style=\"font-weight: 400;\">en la dieta antiinflamatoria<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Reduce, evita o, preferiblemente, elimina el consumo de los siguientes alimentos:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Az\u00facar:\u00a0<\/b><span style=\"font-weight: 400;\">se asocia con mayor inflamaci\u00f3n (37) y, adem\u00e1s, repercuten en los <\/span><span style=\"font-weight: 400;\">efectos antiinflamatorios de los \u00e1cidos grasos omega-3 <\/span><span style=\"font-weight: 400;\">(38).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Carbohidratos refinados<\/b><span style=\"font-weight: 400;\"> (como harinas, pan y pasta): est\u00e1n tambi\u00e9n ligados con mayor inflamaci\u00f3n (39), (40), y en algunas personas el gluten (41).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Aceites vegetales de semilla <\/b><span style=\"font-weight: 400;\">(especialmente refinados o hidrogenados): contribuyen a la inflamaci\u00f3n sist\u00e9mica (42), especialmente al calentarse, por su elevado contenido de <\/span><a href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/acidos-grasos-poliinsaturados-omega-6-y-omega-3\/\"><span style=\"font-weight: 400;\">\u00e1cidos grasos omega-6<\/span><\/a><span style=\"font-weight: 400;\"> (43), que puede desregular el <a title=\"Balance de omega 3 y omega 6\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/omega-3-6-dietas-vegetarianas\/\">equilibrio entre omega-6 y omega-3<\/a> (44), (45).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Alimentos industriales<\/b><span style=\"font-weight: 400;\">: suelen contener muchos de los ingredientes previos,\u00a0adem\u00e1s de aditivos -muchos de ellos qu\u00edmicos que el cuerpo no reconoce- que pueden provocar\u00a0inflamaci\u00f3n, como el glutamato monos\u00f3dico (46). De hecho, se ha evidenciado que la dieta occidentalizada\u00a0est\u00e1 ligada a la inflamaci\u00f3n cr\u00f3nica, y la obesidad, que va de su mano, ha demostrado contribuir a la inflamaci\u00f3n\u00a0(47).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Alcohol<\/b><span style=\"font-weight: 400;\">:<\/span> <span style=\"font-weight: 400;\">aumenta los niveles de inflamaci\u00f3n y contribuye a la <\/span><b>permeabilidad intestinal<\/b><span style=\"font-weight: 400;\">, que facilita el paso de toxinas intestinales al torrente sangu\u00edneo, afectando el funcionamiento org\u00e1nico general <\/span><span style=\"font-weight: 400;\">(48), (49).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Carnes procesadas<\/b><span style=\"font-weight: 400;\">: <\/span><span style=\"font-weight: 400;\">la carne procesada es rica en compuestos inflamatorios como los <\/span><b>productos finales de glicaci\u00f3n<\/b><span style=\"font-weight: 400;\">, que se forman especialmente al cocinarla a altas temperaturas, y que se asocian con la inflamaci\u00f3n (50, 51).\u00a0<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Suplementacion_natural\"><\/span><span style=\"font-weight: 400;\">Suplementaci\u00f3n natural<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Como siempre, la alimentaci\u00f3n y el resto de factores de estilo de vida deben ser prioritarios, pero la dieta antiinflamatoria se puede complementar con algunos suplementos b\u00e1sicos respaldados por la ciencia.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Magnesio<\/b><span style=\"font-weight: 400;\">: es capaz de reducir la inflamaci\u00f3n, adem\u00e1s de mejorar el descanso y el funcionamiento nervioso\u00a0(52).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Omega 3:<\/b><span style=\"font-weight: 400;\"> el omega 3 es un nutriente con propiedades antiinflamatorias (53), (54), que nuestro cuerpo siempre ha tenido a su disposici\u00f3n y que, actualmente, debido a la alimentaci\u00f3n occidentalizada, gran parte de la poblaci\u00f3n presenta deficiencias.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Jengibre<\/b><span style=\"font-weight: 400;\">: <\/span><span style=\"font-weight: 400;\">existe evidencia que sugiere que los suplementos de jengibre pueden disminuir la inflamaci\u00f3n y el dolor <\/span><span style=\"font-weight: 400;\">(55), (56).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Curcumina: <\/b><span style=\"font-weight: 400;\">ha demostrado disminuir la <\/span><span style=\"font-weight: 400;\">inflamaci\u00f3n (57), (58).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Resveratrol: <\/b><span style=\"font-weight: 400;\">el resveratrol es un antioxidante que se encuentra en las uvas, los\u00a0ar\u00e1ndanos y otras frutas con piel morada, as\u00ed como en los cacahuetes. Los suplementos de resveratrol pueden reducir los marcadores de inflamaci\u00f3n (59).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Espirulina<\/b><span style=\"font-weight: 400;\">: la <a title=\"Espirulina ecol\u00f3gica\" href=\"https:\/\/www.conasi.eu\/algas-ecologicas\/1142-espirulina.html\">espirulina<\/a>\u00a0es un tipo de alga azul-verde con fuertes efectos antioxidantes, que <\/span><span style=\"font-weight: 400;\">ha demostrado reducir la inflamaci\u00f3n y fortalecer el sistema inmunol\u00f3gico <\/span><span style=\"font-weight: 400;\">(60).<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_76049\" class=\"thumbnail wp-caption alignnone\" style=\"width: 910px\"><img decoding=\"async\" class=\"wp-image-76049 size-full\" title=\"Jengibre y c\u00farcuma en polvo - dieta antiinflamatoria\" src=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2020\/07\/enfermedades-autoinmunes-y-protocolo-aip-2-1.jpg\" alt=\"Jengibre y c\u00farcuma en polvo - dieta antiinflamatoria\" width=\"900\" height=\"600\" srcset=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2020\/07\/enfermedades-autoinmunes-y-protocolo-aip-2-1.jpg 900w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2020\/07\/enfermedades-autoinmunes-y-protocolo-aip-2-1-500x333.jpg 500w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2020\/07\/enfermedades-autoinmunes-y-protocolo-aip-2-1-768x512.jpg 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><figcaption class=\"caption wp-caption-text\">La c\u00farcuma y el jengibre son claves en una dieta antiinflamatoria.<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"A_quien_puede_beneficiar_la_dieta_antiinflamatoria\"><\/span><span style=\"font-weight: 400;\">A qui\u00e9n puede beneficiar la dieta antiinflamatoria<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Aunque la dieta antiinflamatoria se encuentre indicada y recomendada en cualquier persona (individualizando cada caso), se encuentra especialmente indicada en personas que sufran procesos inflamatorios. Algunos ejemplos pueden ser:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lesiones.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Infecciones.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Procesos febriles.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Depresi\u00f3n y trastornos del estado de \u00e1nimo.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Problemas gastrointestinales.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sobrepeso u obesidad.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dolor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Trastornos cardiovasculares.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Diabetes.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Otros_habitos_a_considerar\"><\/span><span style=\"font-weight: 400;\">Otros h\u00e1bitos a considerar<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\"><a title=\"Ayuno terap\u00e9utico\" href=\"https:\/\/www.conasi.eu\/blog\/entrevistas\/ayuno-terapeutico-damien-carbonnier\/\"><b>Ayuno<\/b><\/a><span style=\"font-weight: 400;\">: <\/span><span style=\"font-weight: 400;\">El ayuno es una opci\u00f3n excelente para mejorar la salud y fomentar la <\/span><span style=\"font-weight: 400;\">resoluci\u00f3n inflamatoria (61), ya que durante el ayuno el organismo segrega beta-hidroxibutirato, que bloquea el proceso inflamatorio y reduce el estr\u00e9s oxidativo celular (62). De hecho, algunos expertos apuntan que en la ra\u00edz de muchas personas que presentan inflamaci\u00f3n se encuentra una sobrealimentaci\u00f3n. Cabe decir que realizar ayuno no implica necesariamente pasar d\u00edas sin comer<\/span><span style=\"font-weight: 400;\">. Una buena opci\u00f3n natural y coherente con nuestra cronobiolog\u00eda es comer en una ventana de 12h (durante el d\u00eda) y ayunar durante las siguientes 12h (noche).\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<aside class=\"pbanner\">\n<div>\n<h3>Alimentos antiinflamatorios disponibles en nuestra tienda online<\/h3>\n<ul id=\"product_list\" class=\"row prd-sc\">\n                <li class=\"col-xs-6 col-sm-6 col-md-4 col-lg-3 item-product\">\n                    <a class=\"pts2wp-link\" href=\"https:\/\/www.conasi.eu\/semillas-y-chufa\/974-semillas-lino-ecologicas.html\" title=\"Semillas de lino dorado ecol  gicas  500 g   Naturgreen\" data-id=\"974\" data-position=\"0\" data-promo=\"Post dieta antiinflamatoria\">\n                        <div class=\"product-list\">\n                                <img decoding=\"async\" src=\"\/\/www.conasi.eu\/21498-home_default\/semillas-lino-ecologicas.jpg\" alt=\"Semillas de lino dorado ecol  gicas  500 g   Naturgreen\" class=\"img-producto\">\n                            <h6>Semillas de lino dorado ecol\u00f3gicas, 500 g - Naturgreen<\/h6>\n                        <\/div>\n\n                        <div class=\"row acciones\">\n                            <div class=\"col-xs-12\">\n                                <span class=\"price\">4,95\u00a0\u20ac<\/span>\n                                <span class=\"buy-cta hidden\">Comprar<\/span>\n                            <\/div>\n                        <\/div>\n                    <\/a>\n              <\/li>\n                <li class=\"col-xs-6 col-sm-6 col-md-4 col-lg-3 item-product\">\n                    <a class=\"pts2wp-link\" href=\"https:\/\/www.conasi.eu\/cocina-macrobiotica-y-japonesa\/2573-miso-de-garbanzos-ecologico-no-pasteurizado-kensho.html\" title=\"Miso de garbanzos ecol  gico  no pasteurizado   Kensho\" data-id=\"2573\" data-position=\"1\" data-promo=\"Post dieta antiinflamatoria\">\n                        <div class=\"product-list\">\n                                <img decoding=\"async\" src=\"\/\/www.conasi.eu\/16852-home_default\/miso-de-garbanzos-ecologico-no-pasteurizado-kensho.jpg\" alt=\"Miso de garbanzos ecol  gico  no pasteurizado   Kensho\" class=\"img-producto\">\n                            <h6>Miso de garbanzos ecol\u00f3gico, no pasteurizado - Kensho<\/h6>\n                        <\/div>\n\n                        <div class=\"row acciones\">\n                            <div class=\"col-xs-12\">\n                                <span class=\"price\">11,99\u00a0\u20ac<\/span>\n                                <span class=\"buy-cta hidden\">Comprar<\/span>\n                            <\/div>\n                        <\/div>\n                    <\/a>\n              <\/li>\n                <li class=\"col-xs-6 col-sm-6 col-md-4 col-lg-3 item-product\">\n                    <a class=\"pts2wp-link\" href=\"https:\/\/www.conasi.eu\/infusiones-y-tes\/1235-curcuma-latte-jengibre.html\" title=\"C  rcuma latte jengibre   Sonnentor\" data-id=\"1235\" data-position=\"2\" data-promo=\"Post dieta antiinflamatoria\">\n                        <div class=\"product-list\">\n                                <img decoding=\"async\" src=\"\/\/www.conasi.eu\/14143-home_default\/curcuma-latte-jengibre.jpg\" alt=\"C  rcuma latte jengibre   Sonnentor\" class=\"img-producto\">\n                            <h6>C\u00farcuma latte jengibre - Sonnentor<\/h6>\n                        <\/div>\n\n                        <div class=\"row acciones\">\n                            <div class=\"col-xs-12\">\n                                <span class=\"price\">6,25\u00a0\u20ac<\/span>\n                                <span class=\"buy-cta hidden\">Comprar<\/span>\n                            <\/div>\n                        <\/div>\n                    <\/a>\n              <\/li><\/ul>\n<\/div>\n<\/aside>\n<ul>\n<li style=\"font-weight: 400;\"><b>Cuidar la salud intestinal: <\/b><span style=\"font-weight: 400;\">el intestino\u00a0alberga la mayor parte del sistema inmunitario.\u00a0Si no funciona bien, tampoco lo hace la regulaci\u00f3n inflamatoria. Una <\/span><a title=\"Microbiota intestinal, clave en la salud integral\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/consejos-de-salud-consejos-de-salud\/microbiota-intestinal\/\"><b>flora intestinal<\/b><\/a><span style=\"font-weight: 400;\"> saludable reduce la inflamaci\u00f3n intestinal y general. Una\u00a0barrera intestinal comprometida facilita que determinadas toxinas la crucen y vayan a la sangre, donde aumentan la inflamaci\u00f3n (63). Adem\u00e1s\u00a0de incluir fibra de <\/span><b>vegetales<\/b><span style=\"font-weight: 400;\"> y <\/span><b>fruta<\/b><span style=\"font-weight: 400;\">, tambi\u00e9n es recomendable incorporar <\/span><b>almid\u00f3n resistente y <\/b><a title=\"Tipos de fibra\" href=\"https:\/\/www.conasi.eu\/blog\/consejos-de-salud\/fibra-dietetica\/\"><b>fibra soluble<\/b><\/a> <span style=\"font-weight: 400;\">(ajo, cebolla, puerro, alcachofa, esp\u00e1rrago) <\/span><b>e insoluble<\/b><span style=\"font-weight: 400;\"> (<\/span><a title=\"Cereales ecol\u00f3gicos\" href=\"https:\/\/www.conasi.eu\/243-cereales-y-pasta\"><span style=\"font-weight: 400;\">cereales integrales<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a title=\"Semillas de girasol ecol\u00f3gicas\" href=\"https:\/\/www.conasi.eu\/semillas-y-chufa\/2166-semillas-girasol-ecologicas.html\"><span style=\"font-weight: 400;\">semillas<\/span><\/a><span style=\"font-weight: 400;\">, frutas con piel\u2026) que alimenta las bacterias, reduciendo la inflamaci\u00f3n y estr\u00e9s oxidativo (64) y <\/span><b>probi\u00f3ticos<\/b><span style=\"font-weight: 400;\">, incluyendo alimentos fermentados como <\/span><a title=\"K\u00e9fir: propiedades y c\u00f3mo hacer k\u00e9fir vegano\" href=\"https:\/\/www.conasi.eu\/fermentos\/2174-fermento-kefir-bifidus.html\"><span style=\"font-weight: 400;\">k\u00e9fir<\/span><\/a><span style=\"font-weight: 400;\">, <a title=\"C\u00f3mo hacer chucrut casero\" href=\"https:\/\/www.conasi.eu\/blog\/recetas\/fermentados\/como-hacer-chucrut\/\">chucrut<\/a> o <\/span><a title=\"Fermento para yogur natural occidental\" href=\"https:\/\/www.conasi.eu\/fermentos\/2674-fermento-yogur-natural-occidental.html\"><span style=\"font-weight: 400;\">yogur natural ecol\u00f3gico<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Ejercicio:<\/b><span style=\"font-weight: 400;\"> curiosamente, el ejercicio produce inicialmente una respuesta inflamatoria para reparar el da\u00f1o, seguida de otra respuesta antiinflamatoria, que logra reducir los niveles generales de inflamaci\u00f3n\u00a0(65).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Controlar el estr\u00e9s:<\/b><span style=\"font-weight: 400;\"> el estr\u00e9s cr\u00f3nico produce inflamaci\u00f3n cr\u00f3nica (66), trat\u00e1ndose de uno de los motivos de su capacidad destructiva.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Descanso: <\/b><span style=\"font-weight: 400;\">un d\u00e9ficit de\u00a0sue\u00f1o aumenta la inflamaci\u00f3n (67).<\/span><\/li>\n<\/ul>\n<div class=\"mceTemp\"><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Menu_ejemplo_de_dieta_antiinflamatoria\"><\/span>Men\u00fa ejemplo de dieta antiinflamatoria<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Es m\u00e1s f\u00e1cil seguir una dieta cuando tienes un plan.\u00a0Aqu\u00ed hay un excelente men\u00fa de muestra para comenzar, con un d\u00eda de comidas antiinflamatorias:<\/span><\/p>\n<p><strong>Desayuno<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 taza de k\u00e9fir con semillas y bayas.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 taza de t\u00e9 verde.<\/span><\/li>\n<\/ul>\n<p><strong>Almuerzo<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Garbanzos al curry con verduras a la plancha.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 onza de chocolate negro (m\u00ednimo 70% de cacao).<\/span><\/li>\n<\/ul>\n<p><strong>Snack<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tiras de pimiento con guacamole.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Frutos secos.<\/span><\/li>\n<\/ul>\n<p><strong>Cena<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Salm\u00f3n a la parrilla con jengibre.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Br\u00f3coli al vapor con s\u00e9samo y aceite de oliva virgen extra.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_70461\" class=\"thumbnail wp-caption alignnone\" style=\"width: 910px\"><img decoding=\"async\" class=\"wp-image-70461 size-large\" title=\"Guacamole en un bol de coco - Dieta antiinflamatoria\" src=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2019\/11\/guacamole-pesto-moringa-13-1-900x600.jpg\" alt=\"Guacamole en un bol de coco - Dieta antiinflamatoria\" width=\"900\" height=\"600\" srcset=\"https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2019\/11\/guacamole-pesto-moringa-13-1.jpg 900w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2019\/11\/guacamole-pesto-moringa-13-1-500x333.jpg 500w, https:\/\/www.conasi.eu\/blog\/wp-content\/uploads\/2019\/11\/guacamole-pesto-moringa-13-1-768x512.jpg 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><figcaption class=\"caption wp-caption-text\">En la dieta antiinflamatoria se consumen preparaciones tan sabrosas como un <a title=\"Guacamole con pesto de moringa\" href=\"https:\/\/www.conasi.eu\/blog\/recetas\/guacamole-pesto-moringa-biocultura-madrid-2019\/\">guacamole<\/a>.<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Preguntas_frecuentes_sobre_dieta_antiinflamatoria\"><\/span>Preguntas frecuentes sobre dieta antiinflamatoria<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\t\t<div class=\"wp-faq-schema-wrap\">\n\t\t\t\t\t\t<div class=\"wp-faq-schema-items\">\n\t\t\t\t\t\t\t\t\t<h3><span class=\"ez-toc-section\" id=\"%C2%BFQue_es_la_inflamacion\"><\/span>\u00bfQu\u00e9 es la inflamaci\u00f3n?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>La inflamaci\u00f3n es un proceso natural que ayuda al cuerpo a defenderse y sanarse de multitud de da\u00f1os y afecciones. Sin embargo, el problema aparece cuando este proceso, por diferentes motivos, se mantiene constantemente activo y se cronifica, pudiendo acarrear diversidad de trastornos.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<h3><span class=\"ez-toc-section\" id=\"%C2%BFEn_que_se_fundamenta_una_dieta_antiinflamatoria\"><\/span>\u00bfEn qu\u00e9 se fundamenta una dieta antiinflamatoria?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>Lo que comemos puede desempe\u00f1ar un papel positivo, pero tambi\u00e9n negativo, en el control de la inflamaci\u00f3n cr\u00f3nica. Los alimentos que elegimos comer pueden luchar contra la inflamaci\u00f3n (antiinflamatorios) o desencadenar una respuesta inflamatoria (proinflamatorios). La dieta antiinflamatoria se fundamenta en priorizar los primeros y evitar estos \u00faltimos. <\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<h3><span class=\"ez-toc-section\" id=\"%C2%BFQue_alimentos_debo_priorizar_en_una_dieta_antiinflamatoria\"><\/span>\u00bfQu\u00e9 alimentos debo priorizar en una dieta antiinflamatoria?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>En la dieta antiinflamatoria se deben priorizar: alimentos naturales, vegetales, frutas y verduras (cruc\u00edferas, bayas, tomate, pimientos), pescado azul, huevos, setas, aceite de coco y oliva (crudo), chocolate negro, caf\u00e9, algas, especias (jengibre, c\u00farcuma, canela), plantas (t\u00e9 verde, ajo, clavo).<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<h3><span class=\"ez-toc-section\" id=\"%C2%BFQue_alimentos_debo_evitar_en_una_dieta_antiinflamatoria\"><\/span>\u00bfQu\u00e9 alimentos debo evitar en una dieta antiinflamatoria?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>En la dieta antiinflamatoria se deben evitar: az\u00facar, carbohidratos refinados, aceites vegetales de semilla (refinados o hidrogenados), alimentos industrializados, alcohol, carnes procesadas. <\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<h3><span class=\"ez-toc-section\" id=\"%C2%BFQue_complementos_naturales_ayudan_al_proceso_antiinflamatorio\"><\/span>\u00bfQu\u00e9 complementos naturales ayudan al proceso antiinflamatorio?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>Magnesio, omega 3, hip\u00e9rico, jengibre, curcumina, resveratrol, espirulina.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<h3><span class=\"ez-toc-section\" id=\"%C2%BFA_quien_puede_beneficiar_una_dieta_antiinflamatoria\"><\/span>\u00bfA qui\u00e9n puede beneficiar una dieta antiinflamatoria?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\t\t\t\t\t<div class=\"\">\n\t\t\t\t\t\t<p>A personas que sufren lesiones, infecciones, procesos febriles, depresi\u00f3n, trastornos del estado del \u00e1nimo, problemas gastrointestinales, sobrepeso u obesidad, dolor, trastornos cardiovasculares, diabetes. <\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\n<h2><span class=\"ez-toc-section\" id=\"Referencias\"><\/span>Referencias<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">(1) <\/span><span style=\"font-weight: 400;\">Holt, E. et al. (2009). <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19248856\/\"><span style=\"font-weight: 400;\">Fruit and vegetable consumption and its relation to markers of inflammation and oxidative stress in adolescents<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><i><span style=\"font-weight: 400;\">Journal of the American Dietetic Association<\/span><\/i><span style=\"font-weight: 400;\">,\u00a0<\/span><i><span style=\"font-weight: 400;\">109<\/span><\/i><span style=\"font-weight: 400;\">(3), pp. 414-421. doi: 10.1016\/j.jada.2008.11.036.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(2)<\/span><span style=\"font-weight: 400;\"> Szeto, Y. et al. (2004). <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15474873\/\"><span style=\"font-weight: 400;\">Effects of a long-term vegetarian diet on biomarkers of antioxidant status and cardiovascular disease risk<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><i><span style=\"font-weight: 400;\">Nutrition<\/span><\/i><span style=\"font-weight: 400;\">,\u00a0<\/span><i><span style=\"font-weight: 400;\">20<\/span><\/i><span style=\"font-weight: 400;\">(10), pp. 863-866. doi: <\/span><span style=\"font-weight: 400;\">10.1016\/j.nut.2004.06.006.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(3) <\/span><span style=\"font-weight: 400;\">Jiang, Y. et al. (2014). <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24630682\/\"><span style=\"font-weight: 400;\">Cruciferous vegetable intake is inversely correlated with circulating levels of proinflammatory markers in women<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><i><span style=\"font-weight: 400;\">Journal of the Academy of Nutrition and Die<\/span><\/i><i><span style=\"font-weight: 400;\">tetics<\/span><\/i><span style=\"font-weight: 400;\">,\u00a0<\/span><i><span style=\"font-weight: 400;\">114<\/span><\/i><span style=\"font-weight: 400;\">(5), pp. 700-708. doi: doi: 10.1016\/j.jand.2013.12.019.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(4) <\/span><span style=\"font-weight: 400;\">Zafra\u2010Stone, S. et al. (2007). <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17533652\/\"><span style=\"font-weight: 400;\">Berry anthocyanins as novel antioxidants in human health and disease prevention<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><i><span style=\"font-weight: 400;\">Molecular nutrition &amp; food research<\/span><\/i><span style=\"font-weight: 400;\">,\u00a0<\/span><i><span style=\"font-weight: 400;\">51<\/span><\/i><span style=\"font-weight: 400;\">(6), pp. 675-683. <\/span><span style=\"font-weight: 400;\">doi: 10.1002\/mnfr.200700002.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(5) <\/span><span style=\"font-weight: 400;\">Joseph, S. et al. (2014). <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24512603\/\"><span style=\"font-weight: 400;\">Berries: anti-inflammatory effects in humans<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><i><span style=\"font-weight: 400;\">Journal of agricultural and food chemistry<\/span><\/i><span style=\"font-weight: 400;\">,\u00a0<\/span><i><span style=\"font-weight: 400;\">62<\/span><\/i><span style=\"font-weight: 400;\">(18), pp. 3886-3903. <\/span><span style=\"font-weight: 400;\">doi: 10.1021\/jf4044056.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(6) <\/span><span style=\"font-weight: 400;\">Burton-Freeman, B. et al. (2016). <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2161831323001400\"><span style=\"font-weight: 400;\">Red raspberries and their bioactive polyphenols: cardiometabolic and neuronal health links<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><i><span style=\"font-weight: 400;\">Advances in Nutrition<\/span><\/i><span style=\"font-weight: 400;\">,\u00a0<\/span><i><span style=\"font-weight: 400;\">7<\/span><\/i><span style=\"font-weight: 400;\">(1), pp. 44-65. doi: 10.3945\/an.115.009639.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(7) <\/span><span style=\"font-weight: 400;\">McAnulty, L. S. et al. (2011). <\/span><a href=\"https:\/\/www.nrcresearchpress.com\/doi\/abs\/10.1139\/h11-120\"><span style=\"font-weight: 400;\">Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of running<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><i><span style=\"font-weight: 400;\">Applied Physiology, Nutrition, and Metabolism<\/span><\/i><span style=\"font-weight: 400;\">,\u00a0<\/span><i><span style=\"font-weight: 400;\">36<\/span><\/i><span style=\"font-weight: 400;\">(6), pp. 976-984. doi:<\/span><span style=\"font-weight: 400;\"> 10.1139\/h11-120.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(8) <\/span><span style=\"font-weight: 400;\">Ellis, C. L. et al. (2011). <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21242652\/\"><span style=\"font-weight: 400;\">Attenuation of meal-induced inflammatory and thrombotic responses in overweight men and women after 6-week daily strawberry (Fragaria) intake: a randomized placebo-controlled trial<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><i><span style=\"font-weight: 400;\">Journal of atherosclerosis and thrombosis<\/span><\/i><span style=\"font-weight: 400;\">, <\/span><i><span style=\"font-weight: 400;\">18(4)<\/span><\/i><span style=\"font-weight: 400;\">, pp. 318-27. <\/span><span style=\"font-weight: 400;\">doi: 10.5551\/jat.6114.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(9) <\/span><span style=\"font-weight: 400;\">Palozza, P. et al. 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(2008). <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18178378\/\"><span style=\"font-weight: 400;\">Monosodium glutamate (MSG): a villain and promoter of liver inflammation and dysplasia<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><i><span style=\"font-weight: 400;\">Journal of autoimmunity<\/span><\/i><span style=\"font-weight: 400;\">,\u00a0<\/span><i><span style=\"font-weight: 400;\">30<\/span><\/i><span style=\"font-weight: 400;\">(1-2), pp. 42-50. doi: 10.1016\/j.jaut.2007.11.016.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(47) <\/span><span style=\"font-weight: 400;\">de Heredia, F. P. et al. 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(2004) &#8220;<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15306213\/\"><span style=\"font-weight: 400;\">Advanced glycation end products and vascular inflammation: implications for accelerated atherosclerosis in diabetes<\/span><\/a><span style=\"font-weight: 400;\">&#8220;,\u00a0<\/span><i><span style=\"font-weight: 400;\">Cardiovascular Research<\/span><\/i><span style=\"font-weight: 400;\">, 63(4), pp. 582-592. doi: 10.1016\/j.cardiores.2004.05.001.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(52) <\/span><span style=\"font-weight: 400;\">Nielsen, F. H. et al. 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(2009) &#8220;<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19299804\/\"><span style=\"font-weight: 400;\">Antiinflammatory and Antihyperalgesic Activity of C-Phycocyanin<\/span><\/a><span style=\"font-weight: 400;\">&#8220;,\u00a0<\/span><i><span style=\"font-weight: 400;\">Anesthesia &amp; Analgesia<\/span><\/i><span style=\"font-weight: 400;\">, 108(4), pp. 1303-1310. doi: 10.1213\/ane.0b013e318193e919.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(61)\u00a0<\/span><span style=\"font-weight: 400;\">Jordan, S., Tung, N., Casanova-Acebes, M., Chang, C., Cantoni, C., Zhang, D., &#8230; &amp; Merad, M. (2019). <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0092867419308505\">Dietary intake regulates the circulating inflammatory monocyte pool<\/a>.\u00a0<i>Cell<\/i>,\u00a0<i>178<\/i>(5), 1102-1114.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(62)\u00a0Motori, E. et al. (2013) &#8220;<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1550413113004543\"><span style=\"font-weight: 400;\">Inflammation-Induced Alteration of Astrocyte Mitochondrial Dynamics Requires Autophagy for Mitochondrial Network Maintenance<\/span><\/a><span style=\"font-weight: 400;\">&#8220;,\u00a0<\/span><i><span style=\"font-weight: 400;\">Cell Metabolism<\/span><\/i><span style=\"font-weight: 400;\">, 18(6), pp. 844-859. doi: 10.1016\/j.cmet.2013.11.005.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(63) Feng, L. I. L. I. et al. (1995). <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7706475\/\"><span style=\"font-weight: 400;\">Involvement of reactive oxygen intermediates in cyclooxygenase-2 expression induced by interleukin-1, tumor necrosis factor-alpha, and lipopolysaccharide<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><i><span style=\"font-weight: 400;\">The Journal of clinical investigation<\/span><\/i><span style=\"font-weight: 400;\">,\u00a0<\/span><i><span style=\"font-weight: 400;\">95<\/span><\/i><span style=\"font-weight: 400;\">(4), 1669-1675. doi: 10.1172\/JCI117842.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(64) <\/span><span style=\"font-weight: 400;\">Vaziri, N. D. et al. (2014). <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25490712\/\"><span style=\"font-weight: 400;\">High amylose resistant starch diet ameliorates oxidative stress, inflammation, and progression of chronic kidney disease<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><i><span style=\"font-weight: 400;\">PloS one<\/span><\/i><span style=\"font-weight: 400;\">,\u00a0<\/span><i><span style=\"font-weight: 400;\">9<\/span><\/i><span style=\"font-weight: 400;\">(12), e114881. doi: 10.1371\/journal.pone.0114881.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(65) Astrom, M. B. et al. (2010). <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20036931\/\"><span style=\"font-weight: 400;\">Persistent low-grade inflammation and regular exercise<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><i><span style=\"font-weight: 400;\">Frontiers in bioscience (Scholar edition)<\/span><\/i><span style=\"font-weight: 400;\">,\u00a0<\/span><i><span style=\"font-weight: 400;\">2<\/span><\/i><span style=\"font-weight: 400;\">, 96. doi: 10.2741\/s48.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(66) Strausbaugh, H. J. et al. (1999). <\/span><a href=\"https:\/\/www.pnas.org\/content\/96\/25\/14629.short\"><span style=\"font-weight: 400;\">Repeated, but not acute, stress suppresses inflammatory plasma extravasation<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><i><span style=\"font-weight: 400;\">Proceedings of the National Academy of Sciences<\/span><\/i><span style=\"font-weight: 400;\">,\u00a0<\/span><i><span style=\"font-weight: 400;\">96<\/span><\/i><span style=\"font-weight: 400;\">(25), pp. 14629-14634. doi: <\/span><span style=\"font-weight: 400;\">10.1073\/pnas.96.25.14629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(67)\u00a0Mullington, J. et al. (2010) &#8220;<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21112025\/\"><span style=\"font-weight: 400;\">Sleep loss and inflammation<\/span><\/a><span style=\"font-weight: 400;\">&#8220;,\u00a0<\/span><i><span style=\"font-weight: 400;\">Best Practice &amp; Research Clinical Endocrinology &amp; Metabolism<\/span><\/i><span style=\"font-weight: 400;\">, 24(5), pp. 775-784. doi: 10.1016\/j.beem.2010.08.014.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La dieta puede controlar y evitar la inflamaci\u00f3n cr\u00f3nica que act\u00faa como causa subyacente de gran cantidad de enfermedades. Analizamos los alimentos y suplementaci\u00f3n adecuados. <\/p>\n","protected":false},"author":4555,"featured_media":76960,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","wpupg_custom_link":[],"wpupg_custom_link_behaviour":["default"],"wpupg_custom_link_nofollow":["default"],"wpupg_custom_image":[],"wpupg_custom_image_id":[],"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[652,3],"tags":[],"series":[2582],"class_list":{"0":"post-76580","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-consejos-de-salud-consejos-de-salud","8":"category-consejos-de-salud","9":"series-inflamacion-cronica"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - 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