List of Anti Inflammatory Foods PDF

List of Anti Inflammatory Foods PDF Download

Download PDF of List of Anti Inflammatory Foods from the link available below in the article, List of Anti Inflammatory Foods PDF free or read online using the direct link given at the bottom of content.

3 Like this PDF

List of Anti Inflammatory Foods

List of Anti Inflammatory Foods PDF read online or download for free from the link given at the bottom of this article.

An anti-inflammatory diet favors fruits and vegetables, foods containing omega-3 fatty acids, whole grains, lean protein, healthful fats, and spices. It discourages or limits the consumption of processed foods, red meats, and alcohol.

Some foods contain ingredients that can trigger or worsen inflammation. Sugary or processed foods may do this, while fresh, whole foods are less likely to have this effect.

An anti-inflammatory diet focuses on fresh fruits and vegetables. Many plant-based foods are good sources of antioxidants. Some foods, however, can trigger trusted sources in the formation of free radicals. Examples include foods that people fry in repeatedly heated cooking oil.

Anti-Inflammatory Foods:

  • Fresh vegetables (all kinds): Aim for a variety of types and colours (a rainbow of veggies provides phytonutrients) – with a minimum of four to five servings per day – especially dark, leafy greens (spinach, kale, Asian greens) broccoli and cauliflower, Brussel sprouts, beetroot
  • Whole pieces of fruit (not juice that strips them of fibre): Three to four servings per day is a good amount for most people, especially berries and cherries
  • Fatty fish – such as salmon, trout, sardines, mackerel & tuna
  • Herbs & spices: turmeric, ginger, basil, oregano, thyme, cinnamon etc.,
  • Healthy fats: extra virgin olive oil is the best option, avocado oil and the fats found in seeds, nuts, fish
  • Nuts/seeds – such as walnuts, cashews, almonds, pistachios, pine nuts, chia, hemp
  • Whole grains – brown rice, amaranth, buckwheat, and quinoa
  • Legumes/beans: especially black beans, black-eyed peas, chickpeas, lentils, red kidney
  • Drinks: water, green tea, and organic coffee in moderation

Avoid these inflammatory / processed foods

  • Processed meats – sausages and cold cut meats – ham, salami etc.
  • Refined sugars – found in soft drinks, cookies, cake, lollies, ice cream, some breakfast cereals
  • Trans fats – found in deep-fried foods, fast foods, commercially baked goods
  • Processed snack foods – such as chips and crackers
  • Gluten, white bread & pasta & too many carbohydrates
  • Soybean oil and vegetable oil
  • Alcohol in excessive quantities

Easy Food Swaps & Meal Ideas


Instead of white bread (crumpets and English muffins), butter, jam, Nutella, processed breakfast cereals, pancakes and bacon, try:

  • Avocado, nut spread (not peanut), banana/cinnamon on rye bread
  • Have porridge (whole oats) & berries– sweeten with a small amount of maple syrup or honey
  • Organic scrambled/boiled eggs with herbs or turmeric
  • Avocado & smoked salmon on whole grain bread
  • Granola with Greek yoghurt and berries


Instead of hot chips, frozen meals, white bread sandwiches (cold cuts), pasta/potato/Caesar salads try:

  • Vegetable frittata with salad
  • Salads with a variety of fruit and vegetables – also add brown rice, quinoa and nuts to be more filling – dress with oil and vinegar and spices (not store-bought dressings); replace lettuce with spinach
  • Salmon cakes & salad
  • Lettuce wraps with salmon or trout, herbs and carrot/cucumber


Instead of pizza, pasta, hamburgers, red meat roasts try:

  • Try one-tray bakes with fish, lean chicken and vegies (less washing up!)
  • Have minestrone soup instead of pumpkin soup – use a variety of veggies & herbs – count how many colours and types you can get in one soup
  • Replace side serves of pasta, white rice and potatoes with more veggies, salad or whole grains
  • Grill fish and veggies on the BBQ and service with a salad
  •  Asian soups with salmon and greens


Instead of chips, biscuits, cakes, chocolate, try:

  • A handful of nuts – roast them or buy roasted for some extra crunch and flavour
  • Kale chips – kale, olive oil and a small sprinkle of salt & roast in the oven
  • Toasted pita spread, carrots, cucumber with hummus or avocado dip
  • Mixed berries and Greek yoghurt
  • Grab a piece of fruit


Instead of soft drinks and excessive alcohol, try:

  • Water with a squeeze of citrus or flavoured with cut-up fruit
  • Mineral water
  • Green tea and organic coffee in moderation

Download the List of Anti-Inflammatory Foods PDF using the link given below.

2nd Page of List of Anti Inflammatory Foods PDF
List of Anti Inflammatory Foods

Download link of PDF of List of Anti Inflammatory Foods

2 more PDF files related to List of Anti Inflammatory Foods

Anti Inflammatory Foods PDF

Anti Inflammatory Foods PDF

Size: 0.48 | Pages: 4 | Source(s)/Credits: | Language: English

Anti-Inflammatory Foods PDF download using the link given.

Added on 13 Aug, 2021 by Pradeep
Anti-Inflammatory Diet PDF

Anti-Inflammatory Diet PDF

Size: 0.11 | Pages: 2 | Source(s)/Credits: | Language: English

Anti-Inflammatory Diet PDF download using the link given below.

Added on 13 Aug, 2021 by Pradeep

REPORT THISIf the purchase / download link of List of Anti Inflammatory Foods PDF is not working or you feel any other problem with it, please REPORT IT by selecting the appropriate action such as copyright material / promotion content / link is broken etc. If this is a copyright material we will not be providing its PDF or any source for downloading at any cost.


  • (BCECEB) List of Eligible Candidate for Surgery 2023 PDF

    The BCECEB (Bihar Combined Entrance Competitive Examination Board) has released the revised list of eligible candidates for the position of Senior Resident/Tutor (Degree) in the field of surgery for the year 2023. This list includes candidates who have met the required eligibility criteria and have successfully cleared the entrance examination....

  • ( PDF

    Navodaya Result Class 6 PDF will be released by the Jawahar Navodaya Vidyalaya Selection committee from the official website once released we will update the PDF file here. The Navodaya Result for Class 6 along with answer keys is scheduled to be released in the month of June on the...

  • (वरदलक्ष्मी व्रत कथा) Varad Laxmi Vrat Katha Marathi PDF

    हिंदू धर्म में मां लक्ष्‍मी के विभिन्‍न स्‍वरूपों की पूजा और आराधना की जाती है। कोई धन लक्ष्‍मी, कोई वैभव लक्ष्‍मी, कोई गजलक्ष्‍मी तो कोई संतान लक्ष्‍मी के रूप में पूजता है। मनोकामना के अनुसार आप मां लक्ष्‍मी के स्‍वरूप की पूजा अर्चना कर सकते हैं। श्रावणी शुक्रवारी जिवतीची पूजा...

  • (জন্মাষ্টমী পূজা পদ্ধতি) Krishna Puja Mantra Bengali PDF

    এই দিনে ভগবান শ্রীকৃষ্ণের জন্মদিন অত্যন্ত আড়ম্বর, আনন্দ এবং আনন্দের সাথে পালিত হয়। কথিত আছে যে, অনেক ভক্ত এই দিনে জন্মাষ্টমী উপবাস পালন করে ভগবান শ্রীকৃষ্ণকে খুশি করার জন্য একটি শান্তিপূর্ণ ও সুখী জীবন পেতে। আপনি এটাও জানেন যে প্রতিটি পূজায় সম্পূর্ণ পূজা পদ্ধতি অত্যন্ত গুরুত্বপূর্ণ কারণ যথাযথ পূজা অনুষ্ঠান...

  • (తెలుగులో వినాయక పూజ సమగ్ర జాబితా ) Vinayaka Chavithi Pooja Samagri List Telugu PDF

    Ganesh Chaturthi is a popular festival in South India. On this occasion, people get fast for Lord Ganesha. In this fast, you have to place the Ganesha idol at the worship place and after this, there are certain things to be done. ఆ పొట్టను చుట్టి ఉండే నాగము (పాము) శక్తికి సంకేతం....

  • (ವರಸಿದ್ಧಿ ವಿನಾಯಕನ) Ganesh Chaturthi Katha in Kannada PDF

    Ganesh Chaturthi or Vinayaka Chaturthi is one of the most colorful and widely celebrated festivals in India. A large number of people observe Ganesha Chaturthi poojas at home. Ganesha puja on the Chaturthi day is usually performed at noon but nowadays people perform it when all the family members are...

  • 100 Learning / Writing & Debate Essay Topics PDF

    We are providing you 100 English Learning / Writing & Debate Essay Topics which will help you to learn english, writing essays in english and some debated topics. With the help of this pdf anyone can easily build their communication. As we have already provided complete tenses list or grammar...

  • 101 Defence Items List PDF

    Download the 101 Defence Items List in PDF format using the link given below. In a push to promote the domestic defence industry, Defence Minister Rajnath Singh announced restrictions on import of 101 weapons and military platforms including light combat helicopters, transport aircraft, conventional submarines and cruise missiles by 2024....

  • 108 Divya Desam List Tamil PDF

    A Divya Desam or Vaishnava Divya Desam is one of the 108 Vishnu temples that are mentioned in the works of the Alvars (saints). ”Divya” means “divine” and “Desam” indicates “place of abode” (temple). Of the 108 temples, 105 are in India, one is in Nepal, and the last two...

  • 108 Upanishads Book Sanskrit PDF

    The Muktikā Upanishad’s list of 108 Upanishads groups the first 13 as mukhya, 21 as Sāmānya Vedānta, 20 as Sannyāsa, 14 as Vaishnava, 12 as Shaiva, 8 as Shakta, and 20 as Yoga. The 108 Upanishads as recorded in the Muktikā are shown in the table below. The mukhya Upanishads...

Leave a Reply

Your email address will not be published. Required fields are marked *