Fruits and Vegetables
The general rule is that fruits and vegetables should make up half of your plate. You should also aim to get a variety of different fruits and vegetables to benefit from their anti-inflammatory effects. Anti-inflammatory substances in fruits and vegetables include vitamin C, beta-carotene, and phytonutrients. Foods that are high in these substances include:
Healthy fats have also been shown to have anti-inflammatory effects on the body. Unsaturated fatty acids are a category of these healthy fats! Unsaturated fats include:
Omega 3 fatty acids are also a type of unsaturated fatty acid that have anti-inflammatory properties. Omega-3's can be found in:
Eating foods high in fiber means less blood sugar spikes. Less blood sugar spikes means less stress, which means less inflammation in the body! In fact, fiber is one of the most anti-inflammatory substances! What foods are high in fiber?
Garlic, Herbs, and Spices
These ingredients each have unique anti-inflammatory properties. So again, variety is key! Instead of heading for the supplements aisle, incorporate these ingredients into your every day cooking to get the most benefit! Garlic, herbs, and spices, among all plant foods, contain phytonutrients. These phytonutrients are what produce anti-inflammatory effects. Specifically, these are found in:
~Leah, Dietetic Intern
A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!