Nutrition for Reducing Inflammation Cheatsheet

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