ANTI-INFLAMMATORY FOODS TO INCREASE IN YOUR DIET

Loose leaf green tea has higher amounts of flavonoids compared to tea bags

• Kelp – contains fiber, and minerals such as iodine for healthy thyroid functioning
• Wild Salmon – has essential fatty acids that are anti-inflammatory and are required for optimal brain function & cell structure.
• Turmeric & Ginger – turmeric contains curcumin & ginger contains gingerols which are anti-inflammatory seen to help reduce pain & swelling in muscles and joints
• Green Tea – contains flavonoids which are a group of compounds that have anti-inflammatory & anti-oxidant activity
• Blueberries – high in anti-oxidant & anti-inflammatory compounds that are beneficial for all kinds of health conditions – and not to mention that they taste great!
• Extra virgin olive oil – contains polyphenols that are protective to the heart & blood vessels
• Nuts & seeds – walnuts, almonds, sesame seeds – contain essential fatty acids which have anti-inflammatory action
• Garlic & onions – contains sulfur-containing compounds that improve immunity & are anti-inflammatory, especially for the cardiovascular system
• Papaya – contains an enzyme papain that helps improve digestion, and nutrients such as vitamin C & beta-carotene which are anti-inflammatory and help improve tissue healing

PRO-INFLAMMATORY FOODS TO DECREASE IN YOUR DIET

… a well-known  nutrient-deplete pro-inflammatory food

• Refined sugars (white, brown & cane sugar) – diets high in refined sugars decreases immunity & contributes to overall inflammation in the body
• High omega 6 fatty acids (safflower, sunflower, soybean, corn oil) – high omega 6:omega 3 fatty acids leads to inflammation contributing to many health problems & diseases
• Dairy – contains proteins that are common allergens that trigger inflammatory responses (constipation, diarrhea, rash) in sensitive individuals, and are a source of saturated fats
• Nightshades (tomatoes, potatoes, eggplant, peppers) – have been linked to joint pain & stiffness, headaches & migraines in sensitive individuals
• Red meat & processed meats – often high in saturated & trans fats, which when consumed in large quantities are linked to increased cardiovascular disease risk and other health risks associated with the processing of meats
• Trans fats – increase ‘bad’ cholesterol & lower ‘good’ cholesterol & promote unhealthy weight gain & inflammation in the body
• Alcohol – irritates the stomach lining & liver and, in high amounts, leads to unnecessary calorie intake which may contribute to obesity & sugar dysregulation over time
• Food additives & preservatives – MSG, aspartame, food dyes are often triggers of inflammation in people who are already experiencing inflammatory conditions such as arthritis and colitis