Foods that help fight inflammation

Anti-inflammatory foods

Anti-inflammatory diet can include

• Mushrooms
• tomatoes
• avocado
• olive oil
• Broccoli
• Carrots
• Spinach
• Kale
• Collards
• Swiss chard
• Bell peppers
• Chili peppers
• Turmeric
• Sweet potatoes

Nuts

• Almonds
• Walnuts

Dark Chocolate

• at least 70% cocoa
• Cocoa Powder

Fruits

• Strawberries
• Blueberries
• Raspberries
• Grapes
• Cherries
• Oranges

Dry Beans

• navy beans
• kidney beans
• pinto beans
• black beans

full of fiber, and they contain polyphenols that work as antioxidants
minerals, B-complex vitamins, and vitamin K

Drinks

• Green tea

epigallocatechin-3-gallate (EGCG)

fatty fish

• salmon
• mackerel
• tuna
• sardines
• herring

protein and the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
EPA and DHA help reduce inflammation

Foods that cause inflammation

Try to avoid or limit these foods as much as possible:

• Processed foods: potato chips and fast food
• refined carbohydrates, pastries, white breads, white rice, crackers, and biscuits
• French fries and fried foods
• soda and sugar-sweetened beverages
• red meat burgers, steaks
• Processed meats: bacon, ham, and hot dogs
• margarine, shortening, margarine, lard