1. Fatty Fish
Examples: Salmon, mackerel, sardines
- Rich in omega-3 fatty acids, which have been studied for their anti-inflammatory properties.
- High in protein to support fullness and muscle maintenance.
2. Leafy Greens
Examples: Spinach, kale, Swiss chard
- Loaded with vitamins, minerals, and antioxidants that support overall health.
- High fiber content helps maintain satiety and digestive health.
3. Berries
Examples: Blueberries, strawberries, raspberries
- Contain antioxidants called flavonoids, which may reduce inflammation.
- Naturally sweet and fiber-rich, making them a healthy snack or meal addition.
4. Nuts and Seeds
Examples: Almonds, walnuts, chia seeds, flaxseeds
- Packed with healthy fats, protein, and fiber.
- Nutrients like magnesium and omega-3s support overall wellness.
5. Whole Grains
Examples: Oats, quinoa, brown rice, barley
- High in fiber and essential nutrients, which help regulate digestion and energy balance.
- Choosing minimally processed grains is best for reducing inflammation.
6. Olive Oil
- Contains monounsaturated fats and antioxidants that support anti-inflammatory processes.
- Can be used in salads, roasted vegetables, or cooking.
7. Green Tea
- Contains catechins, plant compounds linked to antioxidant and anti-inflammatory activity.
- A calorie-friendly alternative to sugary drinks.
Simple Meal Ideas
- Breakfast: Greek yogurt with berries and chia seeds
- Lunch: Spinach salad with grilled salmon, quinoa, and olive oil dressing
- Snack: A handful of almonds or walnuts
- Dinner: Stir-fried vegetables with tofu and brown rice, drizzled with olive oil
