🔹 Fruits and vegetables
Vegetables: Asparagus, beetroot, broccoli, bok choy, Brussels sprouts, cabbage, carrots, kale, zucchini, onion, celery, sweet potato, spinach, capsicum, fennel
Fruit: Avocado, raspberries, blueberries, strawberries, nectarines, oranges, grapefruit, red grapes, plums, pomegranates, blackberries, cherries, apples, cranberries, kiwi fruit, garlic, pineapple
🔹 Fungi: Shiitake, reishi, maitake
🔹 Legumes and whole grains
Adzuki beans, chickpeas, kidney beans, black beans, butter beans, soybeans (including fermented soy products such as miso, tempeh, tofu, edamame), lentils
Whole grains: Brown rice, wild rice, barley, oats, freekeh, bulgur, wholemeal sourdough.
Pseudo-grains: Quinoa, amaranth, buckwheat
Nuts: Walnuts, almonds, pistachios, Brazil nuts, macadamias, cashews
Seeds: Sesame seeds, chia seeds, flaxseeds, pumpkin seeds, sunflower seeds
🔹 Substantial anti-inflammatory effects can be produced by a diet rich in a variety of fresh and dried herbs and spices.
Garlic, turmeric, ginger, rosemary, cinnamon, thyme, cloves, cayenne, cacao
🔹 Monounsaturated fats: Avocadoes, nuts such as hazelnuts, cashews, and almonds, olive oil
Polyunsaturated fats: Fish (e.g. salmon, herring, mackerel, sardines, and anchovies), seafood, nuts such as walnuts and Brazil nuts, flaxseeds, chia seeds
For cooking: Coconut oil, olive oil, avocado oil, macadamia oil
For finishing/dressing: Extra virgin olive oil, hemp seed oil, flaxseed oil, walnut oil
🔹 Regular consumption of oily fish, rich in anti-inflammatory omega-3 fatty acids helps to reduce the risk of cardiovascular diseases and many inflammatory diseases. Eggs provide a balanced source of healthy fats, proteins, vitamins, and minerals.
Salmon, mackerel, tuna, anchovies, herring, sardines, trout, swordfish, oysters
Free-range eggs (organic if possible)
🔹 Green tea is rich in antioxidants and anti-inflammatory compounds that are beneficial for a wide range of inflammatory conditions. Aim for 2L of liquid per day.
Water, kombucha, broth, nut/plant-based milk, green tea, herbal teas (e.g. ginger, dandelion, licorice)