Why: These mushrooms contain compounds that enhance immune function. Healthy choices: Shiitake, enokitake, maitake, oyster mushrooms (and wild mushrooms if available) If you eat eggs, choose omega-3-enriched eggs (from hens that are fed a flax-meal-enriched diet) or organic eggs from free-range chickens. Use organic dairy products moderately, primarily yogurt and natural cheeses such as Emmental (Swiss), Jarlsberg, and true Parmesan. If you eat chicken, choose organic, cage-free chicken and remove the skin and associated fat. Why: In general, try to reduce consumption of animal foods. Healthy choices: High-quality natural cheese and yogurt, organic, omega-3 enriched eggs, skinless poultry, grass-finished lean meats How much: 1 to 2 servings a week (one portion is equal to 1 ounce of cheese, one 8-ounce serving of dairy, 1 egg, or 3 ounces cooked poultry or skinless meat) Turmeric and ginger are powerful natural anti-inflammatory agents. Why: Use these herbs and spices generously to season foods. Healthy choices: Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and fresh), chili peppers, basil, cinnamon, rosemary, thyme Purchase high-quality tea and learn how to brew it correctly for maximum taste and health benefits. Why: Tea is rich in catechins, antioxidant compounds that reduce inflammation. Healthy choices: White, green, oolong teas Why: Supplements help fill gaps in your diet when you are unable to get your daily requirement of micronutrients. Healthy choices: High quality multivitamin/multimineral that includes key antioxidants (vitamin C, vitamin E, mixed carotenoids, and selenium) coenzyme Q10 2 to 3 grams of a molecularly distilled fish oil 2,000 IU of vitamin D3 If you do not drink alcohol, do not start. Limit intake to no more than 1 to 2 servings per day. Why: Red wine has beneficial antioxidant activity. How much: Optional, no more than 1 to 2 glasses per day Fruit sorbet is a better option than other frozen desserts. Choose dark chocolate with at least 70 percent pure cacao and have an ounce a few times a week. Why: Dark chocolate provides polyphenols with antioxidant activity. Healthy choices: Unsweetened dried fruit, dark chocolate, fruit sorbet 16 Top Sources for the Anti-Inflammatory Diet HEALTHY SWEETS Mouse over the sections in the interactive pyramid above for more information!
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