Anti inflammatory Nutrition

Written By Dominique Ludwig

On 05/10/2021

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Inflammation – Your Nutrition Guide

Full article is in my bio, free for everyone to download.

Inflammation is part of the normal immune response by the body and is an essential part of tissue healing. If inflammation is allowed to build up in the body, it can increase the risk of a number of common disorders such as; obesity, sport injury, heart disease, arthritis and joint pain as well as autoimmune or inflammatory diseases. This can mean the body could have an
over-reaction to injury, but can also lead to increased risk of systemic inflammation.
If inflammation is PRIORITY for you, the following tips may be helpful:


* Vegetables are the best anti-inflammatory food we can consume. We should aim for half a plate at lunch and dinner and if possible a portion at breakfast time. We should aim for 5 portions of vegetables a day.

o Eat a RAINBOW – the more colourful the vegetable, the more of an effect it is likely to have. Choose Red cabbage over white cabbage, choose red
onions over white, purple and orange carrots, beetroot, dark green vegetables such as kale and broccoli etc.

o Vegetables can be eaten cooked or raw in salads, as soups, juices/smoothies or crudities.

o Try and sneak some vegetables into your breakfast (grated carrot or zucchini in your porridge: spinach, mushrooms or red pepper with your omelette, carrot sticks with your rye bread and mackerel pate?

o Try adding extra vegetables to your plate, such as sauerkraut, cooked beetroot, avocado, carrot sticks etc.

* Some foods contain concentrated sources of anti-inflammatory substances. These include: pineapple, papaya (bromelain and papain),
turmeric (curcuminoids) and ginger (gingerol). Add these to your meals and smoothies.

* Fruits are also anti-inflammatory, however also can contain high amounts of sugar if eaten in excess. The COLOURFUL parts of fruits and
vegetables often contain highest anti-inflammatory potential. Berries are
the most beneficial fruits. Enjoy blackcurrants, blueberries, raspberries, blackberries, strawberries etc


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