Anti-Inflammatory Foods Chart
Anti-inflammation foods are those that either soothe existing inflammation or help contain and reverse the negative affects of foods that cause inflammation.Out of control inflammation can lead to many serious, life threatening conditions like: Cardiovascular DiseaseCancerDiabetesArthritic ConditionsCognitive Disorders like Alzheimer's Diseaseto name a few!Inflammation can cause premature aging and impair quality of life.
Top Foods for an Anti-Inflammatory Lifestyle Here are some quick tips for shopping for your anti-inflammatory lifestyle. - As fruits and veggies wilt or get moldy fast, buy two to three days of produce at a time. If you have access to fresh farm produce you may only need to shop once every four to five days for produce.
- Use frozen fruit or veggies when out of season as growers use only the ripest product to freeze. Better yet, freeze your own in season and have a good stock on hand at all times!
- Avoid canned fruit that is loaded with syrup, they are high in sugar and low in nutrients.
- Buy protein in serving size portions. It's too tempting to eat more if you have more.
- Buy in bulk and then repackage in serving sizes and freeze.
- Egg yolks are high in pro-inflammatory arachidonic acid (AA) so make sure you have an egg separator or purchase the egg whites only (omega 3-rich eggs are not bad).
- Always make sure you have protein on hand. It helps balance blood sugar and reduce cravings.
- Protein portions are the size of your palm or approximately 3 oz.
- The more colour on your plate the better!
- Don't forget the healing properties of herbs and spices, use liberally and often!
- Specific herbs also have immune boosting properties. Check out these top five immune boosting herbs and a video by Dr. John Yim, naturopathic physician.
| Fruits | Vegetables | Protein | Carbohydrates | | Apple | Alliums-Onions, Leeks, Scallions, Garlic, Chives | Tofu, Tempeh, Imitation Soy Meats | Legumes-black, chickpea, lentils, etc | | Avocado | Arugula | Pure protein powder like isolated whey, hemp, pea, soy, or rice protein | Corn (limit) | | Banana (Limit) | Asparagus | Legumes-black, chickpea, lentils, etc. | Grains-barley, oats | | Berries-black, blue, boysenberry, raspberry, strawberry | Brassicas-broccoli, kale, collards, Brussel sprouts, cauliflower, cabbage | Egg whites | Potatoes (Limit) | | Cantaloupe (limit) | Bok Choy | Flaxseeds | Yams (Limit) | | Citrus-grapefruit, orange, lemon, lime, tangerine | Carrot | Hemp, sesame, pumpkin seeds, sunflower seeds, etc. (raw) | Winter squash-acorn, butternut, etc. (Limit) | | Cherries | Celery | Nuts-almonds, walnut, pecan, cashew, brazil, etc. (raw) | | | Date | Eggplant | Fish-anchovy, conch, herring, mackerel, sablefish, salmon (wild), sardines (Atlantic), tuna (bluefin) | | | Fig (Limit) | Endive | Shellfish-Shrimp, oysters, mussels | | | Grape | Greens-Romaine, leaf, butter lettuce, mustard greens, turnip tops, beet greens, radicchio | Sprouts | | | Kiwi | Mushrooms-shitake, portobello, brown, white, oyster, chantrelle, morel, etc. | | | | Mango (Limit) | Peas | | | | Peach | Radishes | | | | Pear | Sea Vegetables-arame, hijiki, dulse, kelp, etc. | | | | Pineapple (Limit) | Spinach | | | | Plum | Squash-summer-zuchinni | | | | | String Beans-green, yellow, purple, dragon | | | | | Swiss Chard | | | | | Tomatoes | | | | | Watercress | | | | | Cucumber | | |
Top Tips for Living the Anti Inflammation Lifestyle:
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