Fatty Fish: A Smart Source of Omega-3s
Fatty fish like salmon, mackerel, tuna, and sardines deliver omega-3s plus high-quality protein—a core Anti-Inflammatory Food strategy supporting heart and brain health.
- Salmon: ~22g protein per 3.5 oz
- Tuna: 22g per 3 oz
- Mackerel: ~23g per 3 oz
Tip: Aim for two servings weekly for steady benefits.
“Omega-3 rich fish turn down inflammatory signals while powering lean recovery.”
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Leafy Greens: Detox Support with Every Bite
Kale, spinach, Swiss chard pack antioxidants, fiber, vitamin C, and folate to calm stress responses. Best raw, steamed, or lightly sautéed.
- Rotate greens through the week for diverse nutrients.
- Consistent intake supports liver health and less bloating.
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Avocados: Healthy Fats, Happy Hormones
This Anti-Inflammatory Food staple brings unsaturated fats, potassium, magnesium, and fiber for fluid balance and hormone support.
1 medium avocado: ~3g protein, 13g fiber
Great in salads, smoothies, toast, and dips to manage puffiness and back your weight goals.
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Legumes & Soy: Plant Protein Power
Beans, lentils, tofu, and edamame offer protein, polyphenols, and steady anti-inflammatory help.
- Lentils (½ cup): 23.6g protein
- Chickpeas (½ cup): 7.3g
- Tofu (½ cup): 21.8g
- Edamame (½ cup): 9g
Easy swap: Use legumes in stews or stir-fries instead of meat.
“Plant proteins lower inflammatory load while keeping meals satisfying.”
Berries & Pears: Small Fruits, Big Defense
Blueberries, strawberries, cranberries, pears deliver vitamin C, polyphenols, and fiber to curb oxidative stress.
- Nutrients concentrate in the skin.
- Whole fruit beats juice for complete benefits.
Choose fresh or frozen with minimal added sugar.
Greek Yogurt: Gut-First Immunity
Plain Greek yogurt serves protein plus probiotics to soothe inflammation via the gut.
- 3.5 oz: ~10.3g protein
Mix with fruit, oats, or use as a dip base. Pick unsweetened to avoid added sugars.
Nuts & Seeds: Tiny Crunch, Huge Payoff
Walnuts, chia, flax deliver omega-3s, fiber, and antioxidants—a daily Anti-Inflammatory Food upgrade.
- Walnuts (1 oz): 5g protein
- Chia/Flax (1 oz): >5g protein
Sprinkle onto yogurt, salads, or oat bowls.
Pumpkin & Squash: Color Your Plate
Pumpkin, butternut squash, sweet potatoes bring beta-carotene, vitamin C, and fiber to lower oxidative stress.
- Roast, mash, or blend into soups and grain bowls for color and natural sweetness.
Spices That Work: Ginger & Turmeric
Ginger and turmeric contain bioactives that help ease bloating and inflammation.
- Add ginger to tea, stir-fries, smoothies.
- Use turmeric in curries, soups, or golden milk.
Consistency is where the magic happens.
Simple Daily Upgrades: Olive Oil & Green Tea
Two effortless Anti-Inflammatory Food add-ins:
- Olive oil (rich in oleocanthal) for cooking and dressings
- Green tea (catechins) 2–3 cups/day for steady support
“Small, repeatable choices beat heroic one-offs—make anti-inflammatory habits automatic.”
Your Quick Shopping Snapshot
- Proteins: Salmon, tuna, mackerel, Greek yogurt, tofu, lentils
- Produce: Kale, spinach, berries, pears, pumpkin, squash
- Pantry: Walnuts, chia, flax, olive oil, green tea
- Spices: Ginger, turmeric
