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Chronic inflammation makes you more susceptible to chronic diseases, like obesity, and inflammatory conditions, like rheumatoid arthritis.
Certain foods, like lower glycemic foods and foods high in omega-3 fatty acids and antioxidants, can decrease inflammation and protect tissues from inflammatory damage.
Always opt for the highest quality products – fresh, in season, local, and/or organic when possible. these foods to reduce inflammation levels and promote robust health as you age.
ANTI-INFLAMMATORY FOODS
TEAS
LEGUMES AND BEANS
HERBS AND SPICES
Tea contains flavonoids (one of the reasons fruits and vegetables are so good for you. Among the many benefits attributed to flavonoids are reduced risk of cancer, heart disease, asthma, and stroke) powerful antioxidants that fight inflammation .
• Green
• Oolong
• White
HERBS AND SPICES
LEGUMES AND BEANS
HERBS AND SPICES
Certain herbs and spices are natural anti-inflammatory agents.
• Basil
• Chili peppers
• Cinnamon
• Curry powder
• Garlic
• Ginger
• Rosemary
• Thyme
• Turmeric
LEGUMES AND BEANS
LEGUMES AND BEANS
LEGUMES AND BEANS
Legumes and beans are filling, low glycemic foods that provide iron, calcium, magnesium, and soluble fiber, which supports healthy digestion. Consume 1–2 servings per day
• Adzuki beans
• Anasazi beans
• Black beans
• Black-eyed peas
• Chickpeas
• Lentils
SOY FOODS
NUTS AND SEEDS
LEGUMES AND BEANS
Whole soy foods provide isoflavones, free-radical-scavenging antioxidants. Choose the foods above over soy products like imitation meats that are highly processed.
• Edamame
• Soy milk
• Soy nuts
• Tempeh
• Tofu
NUTS AND SEEDS
NUTS AND SEEDS
NUTS AND SEEDS
Nuts and seeds are rich in monounsaturated fats and, in some cases, omega-3 fatty acids.
• Almonds
• Chia
• Flax
• Hemp
• Walnuts
GRAINS
NUTS AND SEEDS
NUTS AND SEEDS
Whole grains provide a rich source of fiber, B vitamins, and protein. They’re also digested more slowly than refined grains, which helps keep you full.
• Barley
• Basmati rice
• Brown rice
• Buckwheat
• Groats
• Quinoa
• Steel-cut oats
• Wild rice
VEGETABLES
VEGETABLES
VEGETABLES
Raw and cooked vegetables are rich sources of antioxidant compounds like vitamins A and C and flavonoids . Choose a colorful range to ensure a wide variety of vitamins and minerals.
• Beets
• Carrots
• Cruciferous vegetables (bok choy, broccoli, Brussels sprouts, cabbage, cauliflower)
• Dark, leafy greens (collard greens, kale, spinach, Swiss chard)
• Onions
• Peas
• Sea vegetables
• Squash
MUSHROOMS
VEGETABLES
VEGETABLES
These mushrooms contain immune enhancing compounds. Dr. Weil recommends cooking mushrooms before eating them because he thinks it helps destroy toxins, but this may not be necessary for all mushrooms.
Asian mushrooms:
• EnokiTake
• Maitake
• Oyster
• Shiitake
FRUITS
VEGETABLES
HEALTHY SWEETS
Like vegetables, fruits are rich sources of flavonoids and carotenoids with antioxidant and anti-inflammatory properties. Choose Lower glycemic fruits and as many colors as possible to ensure a wide range of vitamins and minerals.
• Apples
• Blackberries
• Blueberries
• Cherries
• Oranges, peaches
• Plums, pomegranates,
• Raspberries, strawberries
• Nectarines, pink grapefruit
HEALTHY SWEETS
HEALTHY SWEETS
Raw cacao provides polyphenols and potent antioxidants.
• Plain dark chocolate (at least 70% pure cocoa)
• Raw cacao
WATER
WATER
Water helps the body flush out toxins. Throughout the day
• Pure water