EditRecognizing Anti-Inflammatory Foods
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Look for leafy green vegetables. Add leafy green vegetables like spinach, mustard greens, collard greens, kale, broccoli, Swiss chard, turnips, and beet greens to your diet. These vegetables are full of vitamins and minerals. They are also anti-inflammatory. You should aim to have at least one leafy vegetable per meal.[4][5]
- Beets, celery, cabbage, carrots, peas, bok choy, and Brussels sprouts are also good anti-inflammatory vegetables.
- Fresh tomatoes and tomato-based sauces are also considered anti-inflammatory.
- If you do not have access to fresh vegetables, you can use frozen vegetables. Check the packaging to make sure there isn't added sodium or sugar.
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Add herbs, nuts, and spices to your meals. Fresh herbs like basil, sage, and rosemary can all add anti-inflammatory properties to your meals. Foods like onions and garlic also have high anti-inflammatory properties and should be added to your diet.[12][13]
- You should also use anti-inflammatory spices like turmeric, cayenne pepper, ginger, and cloves in your meals.
- Nuts, seeds, and spices are a great, simple way to add more anti-inflammatory foods to your diet. Sprinkle almonds, walnuts, or peanuts in your morning oatmeal or yogurt. Add pumpkin seeds, sunflower seeds, cashews, or sesame seeds to salads and curries. Season your meals with a pinch of cayenne or ginger.
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EditAvoiding Inflammatory Foods
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Avoid any foods that cause allergies. A food allergy is considered a specific form of inflammation, where your immune system has a negative response to a certain food. You should avoid eating any foods that cause allergies as this is a form of inflammation that can lead to serious health issues.[16]
- Peanut allergies and seafood allergies are common, but you may also suffer from other food intolerances or sensitivities, such as a gluten sensitivity or lactose intolerance.
- If you suspect you have an intolerance or allergy, try keeping a symptom journal. You can then pinpoint certain foods that you may want to remove as a trial. A doctor or dietitian can look at your journal to give a recommendation on what you could remove. Continue to journal and see if symptoms improve.
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