Following on from my post yesterday here are my top foods & nutrients to include in your diet to help keep inflammation in check ✅ .
With the right info you can make wise choices to combat inflammation and flourish🙌🏆!
20 powerhouse anti-inflammatory foods that deserve a prime spot in your diet:
1. Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, known for their potent anti-inflammatory properties.
2. Berries: Blueberries, strawberries, and raspberries are bursting with antioxidants that can help quell inflammation.
3. Dark Leafy Greens: Spinach, kale, and Swiss chard are nutrient powerhouses, offering a variety of vitamins, minerals, and antioxidants.
4. Turmeric: This golden spice contains curcumin, a potent anti-inflammatory compound that can work wonders for your health.
5. Walnuts: Packed with omega-3s and antioxidants, walnuts are a great addition to an anti-inflammatory diet.
6. Chia Seeds: These tiny seeds are loaded with fiber, omega-3s, and antioxidants to combat inflammation.
7. Ginger: Known for its anti-inflammatory properties, ginger can add a zing to your dishes and boost your health.
8. Green Tea: A soothing cup of green tea not only provides a dose of antioxidants but also helps reduce inflammation.
9. Avocado: Rich in monounsaturated fats and antioxidants, avocados are a delicious anti-inflammatory addition to any meal.
10. Broccoli: This cruciferous veggie is packed with antioxidants and fiber that can help combat inflammation.
11. Olive Oil: Extra virgin olive oil is a staple in the Mediterranean diet, offering anti-inflammatory benefits and heart-healthy fats.
12. Sweet Potatoes: Loaded with beta-carotene and vitamin C, sweet potatoes can help reduce inflammation.
13. Lentils: Rich in fiber and protein, lentils are a great plant-based protein source with anti-inflammatory properties.
14. Pineapple: This tropical fruit contains bromelain, an enzyme with anti-inflammatory effects.
15. Bell Peppers: Vibrant and crunchy, bell peppers are rich in antioxidants like vitamin C to combat inflammation.
16. Garlic: Besides adding flavour to dishes, garlic contains sulphur compounds that have anti-inflammatory effects.
17. Beets: Packed with antioxidants and anti-inflammatory compounds, beets can help reduce inflammation and support detoxification.
18. Tomatoes: Rich in lycopene, tomatoes have been linked to reduced inflammation and improved heart health.
19. Cinnamon: Sprinkle some cinnamon in your oatmeal or smoothies for a flavoursome anti-inflammatory boost.
20. Flaxseeds: With their omega-3 fatty acids and lignans, flaxseeds can aid in reducing inflammation and supporting heart health.
Foods to avoid to keep inflammation at bay:
1. Processed Foods: Bid farewell to sugary snacks, fast food, and highly processed meals.
2. Trans Fats: Found in fried foods, baked goods, and margarine, trans fats are linked to inflammation.
3. Refined Carbohydrates: Opt for whole grains over refined carbs like white bread and sugary cereals to reduce inflammation.
4. Excessive Alcohol: While the occasional glass of wine is fine, excessive alcohol consumption can lead to inflammation in the body.
5. Sugary Beverages: Cut back on sugary sodas, energy drinks, and sweetened teas that can spike blood sugar levels and promote inflammation.
By incorporating these anti-inflammatory powerhouses into your diet while steering clear of the inflammatory culprits, you can pave the way for a healthier, happier you from the inside out 💪🍓🥑!
With love and vitality,
Jayne 💚 ✨
#getfitwithjayne
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