Nutrition for Reducing Inflammation Cheatsheet
Why Reducing Inflammation Matters
- Chronic inflammation is linked to many diseases (heart disease, arthritis, diabetes)
- Proper nutrition helps lower inflammation and supports healing
- Promotes overall wellness and reduces pain
Key Anti-Inflammatory Nutrients
- Omega-3 Fatty Acids: Powerful anti-inflammatory effects; found in fatty fish, flaxseeds, walnuts
- Antioxidants: Protect cells from oxidative damage; found in berries, leafy greens, nuts
- Fiber: Supports gut health and reduces inflammation; found in whole grains, fruits, vegetables
- Polyphenols: Plant compounds with anti-inflammatory effects; found in green tea, dark chocolate, coffee
- Vitamin D: Modulates immune response; sourced from sunlight and fortified foods
Anti-Inflammatory Foods to Include
- Fatty fish (salmon, mackerel, sardines)
- Berries (blueberries, strawberries)
- Leafy greens (spinach, kale)
- Nuts and seeds (almonds, flaxseed, chia)
- Olive oil (extra virgin)
- Whole grains (oats, quinoa, brown rice)
- Spices (turmeric, ginger, garlic)
Foods to Limit or Avoid
- Processed and fried foods
- Refined sugars and carbohydrates
- Excessive red and processed meats
- Trans fats and hydrogenated oils
- Excess alcohol
Lifestyle Tips for Reducing Inflammation
- Maintain healthy weight
- Exercise regularly
- Manage stress effectively
- Get adequate sleep
- Avoid smoking