FOODS NOT TO EAT TO LOSE BELLY FAT AND ANTI-INFLAMMATORY FOODS.

Table content:Causes of belly Fat.Foods to help you to lose belly fat.Healthy Spices  for belly fats and loss weight.6 Exercises for a Flat Stomach You Can Do in Under 10 Minutes.TOP 15 ANTI-INFLAMMATORY FOODS.

White sugar is low in nutritional value ,increase you craving to eat fatty foods , make you feel irritable ,causes belly fat and make you feel tired and moody

They are high in saturated fats thus are CAUSES OF BELLY FAT .These foods include :cheese ,butter ,milk ,cream –all dairy products

They are high in saturated fat which are CAUSES OF BELLY FAT and should be avoided at all costs ,it is good to :grill , boil ,steam or bake food than to fry it .Fried food is high in fats

They cause you to crave for more sugar which result in you eating more sugars which are CAUSES OF BELLY FAT .Avoid soft drinks ,they contain more sugar and other additives and also are low in nutritional value

All refined carbohydrates lack fiber and also are digested quickly causing insulin spikes resulting in fat storage which are

CAUSES OF BELLY FAT

All white foods are usually processed and are low in nutritional value , lack fiber and like refined carbohydrates ,are CAUSES OF BELLY FAT

More salt in food cause water retention and bloating

Infrequent eating slows metabolism and makes it harder for your body to burn more belly fat

If you eat more healthy proteins ,your body has to work to digest it resulting in more calories being burned during the eating process ,on the other hand lack of proteins in diet are CAUSES OF BELLY FAT


FOODS TO HELP YOU LOSE BELLY FAT

They are nutrient rich and contain no fat or low healthy fat ,vegetables which are good for your health include : spinach , cabbages ,cauliflower ,carrots ,broccoli and wheat grass – they help you burn more belly fat

They boost your metabolism and help you burn more fat however you should eat them in right amount because they also contain calories .Healthy nuts and seeds include :sunflower ,sesame seeds pumpkin seeds ,peanuts ,walnuts ,almonds ,cashews

As per research recently carried out ,berries help you boost metabolism and are high in antioxidants ,protecting you from many diseases and conditions .Eat raspberries ,strawberries ,blackberries ,blueberries they help you lose more belly fat

It help you burn more fat and also help you boost metabolism .Green tea has more health benefits ,it also help you relax and reduce aging

Eat natural ,whole foods that do not have additives ,whole foods are rich in fiber which keep you full

Spreading your daily food to 5 to 6 meals a day help you boost metabolism and you lose more belly fat

Make use of fruits and vegetables along with whole grains and lean meats , nuts and beans –they help you gain important elements which are good for your health .Fruits and vegetables also provide essential vitamins and minerals ,fiber and other substances that are important for good health .Eat whole fruits because they have the fiber that helps you feel full .Beef is the best of all meat food ,nearly 1/5 of it can be used to repair the worn-out parts of the body .Mutton , the sheep meat is also health , next to beef meat , to say .Poultry is a helpful food , especially for the weak and sick .Nuts and beans are good sources of healthy fat and proteins that can help you manage body fat .

The key to lose weight  and maintain good body fat is to eat fewer calories than your body uses .You should manage the intake of calories in your food .Below is a guide for the calorie intake to help you manage your weight and also manage your body fay


CALORIE NEEDS PER DAY


368g ( 2 medium ) apples.                             »178g (1 whole beetroot) »74g ( 1 large) carrot.     »132g ( 1 whole) orange.       »132g ( 1 whole) sweet potato.                               This is probably one of th prettiest juice blends I've ever seen. If you're looking for a way to kick-  start your metabolism and add something special to get a get- together, then make a batch of these for your friends and family.   As usual, the beets in the sunset blend Will cleanse your liver and make it easier to process fat, while the collection of metabolism and maintain good health. In fact,the apples in this mix could even help you to fight back against the risk of colon cancer.   

DIRECTIONS:

Though this juice mix looks fancy , there's  nothing complicated involved a pitcher of this summer time garden parties, barbecues. Peel the orange , carrot and chop them, along with the rest of the ingredients into chunks. Add the full mixture to your juicer bloating. The spice will assist in breaking down and digesting fatty foods so that you can begin to lose weight faster.



HEAT UP YOUR WEIGHT LOSS WITH

"THE RED TANGY SPICE" BLEND.

The "Red Tangy" Recipe          »62g (2 cups) of spinach »34g (1/2 fruit) lime  »15g  (1 whole ) jalepeno »26g (2 stalker) of celery »364g (5 large) carrots   »178g (1 whole) beetroot  Okay, I'll be honest_ this isn't a juice blend for the faint- hearted. However if you're the kind of person who likes a kick in drinks, and you're not too sensitive to heat, this spicy drink is the perfect blend of delicious vegetables and citrus- tang.               Spicy foods have been clinically proven to be exceptionally good at aiding weight loss. This particular juice blend comes with a healthy dose of jalepeno and ginger root- both sure to heat up your average weight loss session.          The ginger in the "Red Tang Spice" blend Will help to improve your digestion health, eliminate gas and banish unwanted bloating. The spice will assist in breaking down and digesting fatty foods so that you can begin to lose weight faster. 

 DIRECTIONS

 Chop the carrots , celery and beetroot together and add them to your juicer with the whole jalepeno, ginger root, peeled lime and spinach. Blitz the mixture until smooth and then enjoy the burn. If you struggle with spice de-seed the jalepeno before you add it to the drink. Chop all three ingredients together and add them to your juicer at the same time . Blend until smooth then serve cold.


Give your body a fresh slate with the liver scrubber. "

 THE LIVER SCRUBBER"RECIPE   »HEAT UP YOUR WEIGHT LOSS WITH "THE RED TANGY SPICE" BLEND.


   The "Red Tangy" Reci    »62g (2 cups) of spinach »34g (1/2 fruit) lime  »15g  (1 whole ) jalepeno »26g (2 stalker) of celery »364g (5 large) carrots   »178g (1 whole) beetroot  Okay, I'll be honest_ this isn't a juice blend for the faint- hearted. However if you're the kind of person who likes a kick in drinks, and you're not too sensitive to heat, this spicy drink is the perfect blend of delicious vegetables and citrus- tang.                                   Spicy foods have been clinically proven to be exceptionally good at aiding weight loss. This particular juice blend comes with a healthy dose of jalepeno and ginger root- both sure to heat up your average weight loss session.    The ginger in the "Red Tang Spice" blend Will help to improve your digestion health, eliminate gas and banish unwanted bloating. The spice will assist in breaking down and digesting fatty foods so that you can begin to lose weight faster.       

 DIRECTIONS:

Chop the carrots , celery and beetroot together and add them to your juicer with the whole jalepeno, ginger root, peeled lime and spinach. Blitz the mixture until smooth and then enjoy the burn. If you struggle with spice de-seed the jalepeno before you add it to the drink. Chop all three ingredients together and add them to your juicer at the same time . Blend until smooth then serve cold.



DETOX AND DE- BLOAT WITH BEAUTIFUL "SUNSET BLEND"               

THE "RED TANGY SPICE"  RECIPE.                     »368g ( 2 medium ) apples.                                »178g (1 whole beetroot) »74g ( 1 large) carrot.     »132g ( 1 whole) orange.       »132g ( 1 whole) sweet potato.                               This is probably one of th prettiest juice blends I've ever seen. If you're looking for a way to kick-  start your metabolism and add something special to get a get- together, then make a batch of these for your friends and family.             As usual, the beets in the sunset blend Will cleanse your liver and make it easier to process fat, while the collection of metabolism and maintain good health. In fact,the apples in this mix could even help you to fight back against the risk of colon cancer.

 DIRECTIONS:

 Though this juice mix looks fancy , there's  nothing complicated involved a pitcher of this summer time garden parties, barbecues. Peel the orange , carrot and chop them, along with the rest of the ingredients into chunks. Add the full mixture to your juicer bloating. The spice will assist in breaking down and digesting fatty foods so that you can begin to lose weight faster.



HEAT UP YOUR WEIGHT LOSS WITH "THE RED TANGY SPICE" BLEND.


 The "Red Tangy" Recipe     »62g (2 cups) of spinach »34g (1/2 fruit) lime  »15g  (1 whole ) jalepeno »26g (2 stalker) of celery »364g (5 large) carrots   »178g (1 whole) beetroot  Okay, I'll be honest_ this isn't a juice blend for the faint- hearted. However if you're the kind of person who likes a kick in drinks, and you're not too sensitive to heat, this spicy drink is the perfect blend of delicious vegetables and citrus- tang.                                   Spicy foods have been clinically proven to be exceptionally good at aiding weight loss. This particular juice blend comes with a healthy dose of jalepeno and ginger root- both sure to heat up your average weight loss session.      The ginger in the "Red Tang Spice" blend Will help to improve your digestion health, eliminate gas and banish unwanted bloating. The spice will assist in breaking down and digesting fatty foods so that you can begin to lose weight faster.       

 DIRECTIONS:

Chop the carrots , celery and beetroot together and add them to your juicer with the whole jalepeno, ginger root, peeled lime and spinach. Blitz the mixture until smooth and then enjoy the burn. If you struggle with spice de-seed the jalepeno before you add it to the drink. Chop all three ingredients together and add them to your juicer at the same time . Blend until smooth then serve cold.


Give your body a fresh slate with the liver scrubber.

 " THE LIVER SCRUBBER"RECIPE 

  »226g ( 1 large ) apple.     »98g (3 leaves)of beet greens.   »178g (1whole) beetroot »248g (4 medium) carrots     »66g ( 1 stalk) of celery  »14g (1/2 a thumb) of ginger root)         Let's get real for a second here. Our lives does a lot for our bodies. While it might seem that we've  drawn a lot of attention to this little organ in our article, its because it not only helps you to metabolise a range of substances - but also assists in keeping you slim too.       This combination of beet greens, beetroot, and ginger will help to cleanse and detoxify  your liver. What's more, the carrots Will cleanse the liver and help to aid in faster, more efficient digestion.                   

 DIRECTIONS: 

To get the most out of this juice cleanse. Slice the ginger root into smaller sections, along with the celery and beet greens. Add those ingredients to your juicer then dice your apple, carrots and beetroot . Blend the full mix together until smooth, and serve first thing in the morning.



Cleanse your cardiac system with the " heart beet " blend 

THE "HEART BEET" RECIPE.                       »192g ( 1 medium) apple »180g ( 1 whole) beetroot.   »736g ( 12 medium) carrots.            »48g ( 1/2 fruit) lemon . » 268g (2 whole ) oranges- peeled.    Last but not  least,  this simple juice will always have a place in my heart. The "Heart Beet" cleanse is a sweet and fruity way to cleanse your cardiac system and get your metabolic  motors running in no time! Carrots have been proven to improve heat health in various studies- lowering cholesterol and reducing your chances of heart disease.                        The lemon juice will cleanse your digestive tract so that you can process food faster, while the apples ensure that you don't suffer from the problems of bloating and constipation. This is probably one of the fruitiest, juice on our list, and it's packed with fantastic things like vitamin C- great for that oxidization and banishing unwanted bulges around your midsection. 

DIRECTIONS:

 Simply peel your orange , and chop it, along with your lemon, carrots , beetroot and apple into nefty chunks. Throw the lot into your juicer and hit blend until the mix is smooth. Serve icy cold.



THE HANG UNDER RECIPE.

The " Hang Under " Recipe                                » 180g ( 1 full) beetroot.   »130g ( 2 stalks ) of celery.     »92g ( 3 cups) of spinach   »32g ( 1 teaspoon)of spirulina- dried.               Check it out! Not any Will this potent blend help you to banish those unwanted pounds quickly but it can also help you to feel better when you've spent too long before knocking back at the sauce height before. A good tip to keep in mind with this particular juice is that you should drink plenty of water alongside it. Hydration is key here.            The beetroot will cleanse your ( slightly buttered) liver, while spinach aids with digestion and nourishes your aching stomach. The best part of all? It tastes great too.  The full beetroot in this juice cleanse will help to clear toxins , from your blood and liver - which  let's face it - is what your system, you'll have everything you need to start burning fat, fast.   

 DIRECTIONS:

Simply chop the celery, beetroot and spinach into small segments and throw them into your juicer. Add the teaspoon of dried spirulina and blitz until smooth.



THE MORNING GLORY RECIPE

The " morning glory" Recipe.                               » 178g ( 1 whole) beetroot.                            »126g ( 2 medium) Carrots.                              » 264g ( 2 whole) oranges.                          Sweet and simple. If you're looking  for a juice blend that you can enjoy first- thing in a morning when you're still half asleep, this is the mix for you . The cleansing virtues of the beet juice will strengthen your liver's fat- fighting abilities , while the vitamin C , the oranges and carrots helps to trim your waistline while reducing your risk of stomach cancer and ulcers.                            Bottom line? If you're feeling lazy and you're in need of a juice recipe that does a lot for you, without you having to work hard to return- this  is your juicing dream come true .    The " morning glory" recipe isn't just a fantastic way to lose weight , it can also lower your cholesterol . A study conducted at the Wolfson Gastrointestinal lab in Edinburgh found that consuming seven ounces of raw carrots a day can reduce cholesterol levels by 11%.                   

DIRECTIONS:

Chop all three ingredients together and add them to your juicer at the same time. Blend until smooth then serve cold.


THE COMBINATION RECIPE

226g ( 1 large ) apple.     »98g (3 leaves)of beet greens.   »178g (1whole) beetroot »248g (4 medium) carrots     »66g ( 1 stalk) of celery  »14g (1/2 a thumb) of ginger root)           Let's get real for a second here. Our lives does a lot for our bodies. While it might seem that we've  drawn a lot of attention to this little organ in our article, its because it not only helps you to metabolise a range of substances - but also assists in keeping you slim too.                      This combination of beet greens, beetroot, and ginger will help to cleanse and detoxify  your liver. What's more, the carrots Will cleanse the liver and help to aid in faster, more efficient digestion.                   

 DIRECTIONS:

 To get the most out of this juice cleanse. Slice the ginger root into smaller sections, along with the celery and beet greens. Add those ingredients to your juicer then dice your apple, carrots and beetroot . Blend the full mix together until smooth, and serve first thing in the morning.



Cleanse your cardiac system with the " heart beet " blend               

 THE "HEART BEET" RECIPE.                       »192g ( 1 medium) apple »180g ( 1 whole) beetroot. »736g ( 12 medium) carrots.              »48g ( 1/2 fruit) lemon . » 268g (2 whole ) oranges- peeled.     Last but not  least,  this simple juice will always have a place in my heart. The "Heart Beet" cleanse is a sweet and fruity way to cleanse your cardiac system and get your metabolic  motors running in no time! Carrots have been proven to improve heat health in various studies- lowering cholesterol and reducing your chances of heart disease.                        The lemon juice will cleanse your digestive tract so that you can process food faster, while the apples ensure that you don't suffer from the problems of bloating and constipation. This is probably one of the fruitiest, juice on our list, and it's packed with fantastic things like vitamin C- great for that oxidization and banishing unwanted bulges around your midsection. 

 DIRECTIONS:

 Simply peel your orange , and chop it, along with your lemon, carrots , beetroot and apple into nefty chunks. Throw the lot into your juicer and hit blend until the mix is smooth. Serve icy cold.


THE HANG UNDER RECIPE

The " Hang Under " Recipe                                » 180g ( 1 full) beetroot.     »130g ( 2 stalks ) of celery.    »92g ( 3 cups) of spinach   »32g ( 1 teaspoon)of spirulina- dried.               Check it out! Not any Will this potent blend help you to banish those unwanted pounds quickly but it can also help you to feel better when you've spent too long before knocking back at the sauce height before. A good tip to keep in mind with this particular juice is that you should drink plenty of water alongside it. Hydration is key here.            The beetroot will cleanse your ( slightly buttered) liver, while spinach aids with digestion and nourishes your aching stomach. The best part of all? It tastes great too.  The full beetroot in this juice cleanse will help to clear toxins , from your blood and liver - which  let's face it - is what your system, you'll have everything you need to start burning fat, fast.     

DIRECTIONS:

 Simply chop the celery, beetroot and spinach into small segments and throw them into your juicer. Add the teaspoon of dried spirulina and blitz until smooth.



The " morning glory" Recipe.                               » 178g ( 1 whole) beetroot.                            »126g ( 2 medium) Carrots.                              » 264g ( 2 whole) oranges.                          Sweet and simple. If you're looking  for a juice blend that you can enjoy first- thing in a morning when you're still half asleep, this is the mix for you . The cleansing virtues of the beet juice will strengthen your liver's fat- fighting abilities , while the vitamin C , the oranges and carrots helps to trim your waistline while reducing your risk of stomach cancer and ulcers.                            Bottom line? If you're feeling lazy and you're in need of a juice recipe that does a lot for you, without you having to work hard to return- this  is your juicing dream come true .                         The " morning glory" recipe isn't just a fantastic way to lose weight , it can also lower your cholesterol . A study conducted at the Wolfson Gastrointestinal lab in Edinburgh found that consuming seven ounces of raw carrots a day can reduce cholesterol levels by 11%.                   

DIRECTIONS:

 Chop all three ingredients together and add them to your juicer at the same time. Blend until smooth then serve cold..

6 Exercises for a Flat Stomach You Can Do in Under 10 Minutes

Get your waist back with these six easy tummy-toning exercises.


Got 10 minutes? Then you have enough time to work this workout into your routine. These six simple moves can put you on your way toward a tinier tummy. So what are you waiting for?


Mountain Climber

WORKS: ABS, BACK, LEGS, ARMS

1. Start in a push-up position, hands flat on the floor and below your shoulders, legs extended behind you. Your body should be straight.

2. Bend your right leg and bring it in toward your chest, then straighten it and return to starting position. Repeat with your left leg. Alternating legs, slowly do as many as you can for 60 seconds, making sure to keep your hips and butt low.

2

Side Hip Drop

WORKS: WAIST, BACK, HIPS, SHOULDERS

1. Lean on your left elbow with your body, right arm raised. (Your elbow should be directly below your shoulder.) Extend your right (top) leg as you lift your body and bend your left leg behind you, keeping it on the ground.

2. Lower your hips a few inches, then lift back up. Slowly do as many small dips as you can for 30 seconds, then switch over to your right side and repeat.

3

BROWN BIRD DESIGN

Arrow Arm Crunch

WORKS: ABS, WAIST

1. Start on your back with your knees bent, feet flat on the floor. Focus on using your abs to lift your upper body off the floor as you straighten your arms and bring your hands together (like an arrow pointing to the center of your legs).

2. Reach to the left side, then back to the center, then to the right side and back to the center. Repeat for 30 seconds, rest, then do another 30-second set.


4

Leg Lift

WORKS: LOWER ABS, WAIST

1. Lie on your back and sit up on your elbows. Place your hands under your hips to support your lower back. Lift your legs off the floor as you bend your right knee and straighten the left. Your body should form a wide V.

2. Keeping your right knee bent, lower both of your legs a few inches and then lift back up. (The farther down you go, the more challenging it will be.) Slowly do as many as you can for 30 seconds, then bend your left knee, straighten your right leg and repeat.

5

Side Squat Reach

WORKS: ABS, WAIST, SHOULDERS, BACK, THIGHS

1. Step out into a wide squat with your feet turned out and your knees bent. (Make sure that your knees don't go over your toes.) Keep your upper body straight up as you raise your right arm and reach over to your left side.

2. Bring your arm back down as you reach over to your right with your left arm. Repeat this side-to-side motion for 60 seconds.


TOP 15 ANTI-INFLAMMATORY FOODS.


When we look at the diseases that plague our society — arthritis, heart disease, diabetes, high blood pressure, asthma, inflammatory bowel disease (IBD) — we see that long-term lifestyle changes are needed. What might not be as obvious is the common denominator tied to all of them and more: inflammation is atthe root of most diseases.

By addressing the inflammation with anti-inflammatory foods, not only can the symptoms of these diseases be alleviated, but we could even see them cured.


Anti-Inflammatory Foods Can Transform Your Health

Inflammation as a bodily function is not necessarily a bad thing. When the body is injured or ill, the lymphatic (immune) system springs into action, bringing the immune system’s army of white blood cells to the area of concern via increased blood flow.

With the increased attention to the area, there might also be swelling, redness, heat, and pain or discomfort. You’ve probably seen this immune response in action, as a cut or scrape becomes hot and puffy around the wound while the extra blood runs. Inflammation, in a healthy body, is the normal and effective response that facilitates healing.

Sadly, we know this isn’t the whole story.

When the immune system overreaches and begins attacking healthy body tissues, we’re met with anautoimmune disorder like leaky gut and inflammation in otherwise healthy areas of the body. This is also the case for arthritis and fibromyalgia symptoms, as well as celiac and irritable bowel disease (IBD). For diseases that aren’t autoimmune, inflammation can still play a part as the body continuously tries to heal the tissues in a given area. Asthma creates inflamed airways; inflammation related to diabetes affects insulin resistance; and so on.

Despite the connection between inflammation and prevalent diseases, as well as the connection between diet and inflammation that we’ll explore, diet isn’t always analyzed in response to inflammation. In a 2014 study on diet and IBD, 33 percent of the patients in the study opted against the proposed anti-inflammatory diet. All of the patients who participated and consumed anti-inflammatory foods found enough relief that they were able to discontinue at least one of their medications. Still, the study notes that physicians typically offer “if it hurts, don’t do it” advice instead of clear dietary guidelines. (1)

Certainly, there is more we can do to promote anti-inflammatory lifestyle changes.

The Anti-Inflammatory Diet

Standard American diets (appropriately called SAD) are never touted as exemplary, but when talking about inflammation, it becomes vitally important to rethink our typical diets. As a report from the National Institute of Allergies and Infectious Diseases reported:

While today’s modern diet may provide beneficial protection from micro- and macronutrient deficiencies, our over abundance of calories and the macronutrients that compose our diet may all lead to increased inflammation, reduced control of infection, increased rates of cancer, and increased risk for allergic and auto-inflammatory disease. (2)

To move toward an anti-inflammatory diet and anti-inflammatory foods, we primarily move away from the abundance of overly processed, unbalanced diets of the West and toward the ancient eating patterns of the Mediterranean.(3) A Mediterranean diet comprises plenty of fresh fruits and vegetables, little to no red meat, certainly no chemicals or meat additives, and an abundance of omega-3 foods.

As we look into the anti-inflammatory components of certain foods and herbs, we can see how this kind of diet is linked with lowered inflammation. Among the many compounds found in fresh produce, a few general categories stand out as beneficial when attacking inflammation and inflammatory diseases at their source.

Antioxidant foods Minerals Essential fatty acids

There’s little doubt that the pursuit of a healing diet begins with a menu high in vegetables, fruits, wild meats and sprouted seeds rich with omega-3 benefits. The evidence is clear that such anti-inflammatory foods can regulate the immune system and impact the way inflammation affects our bodies and our lives. (4)

Top 15 Anti-Inflammatory Foods

Small, gradual changes are typically more sustainable, easier for the body to adapt to and can make you less likely to go back to your old ways. So rather than emptying your pantry and sailing off to the Mediterranean, you can pursue an anti-inflammatory diet one step at a time.

By adding in the anti-inflammatory foods that fight inflammation and restore health at a cellular level, you can begin to repair the body without any drastic changes. Once you find foods that healyour body and satisfy your palate, you can remove the inflammation-causing offenders without feeling deprived. Let’s take a look at 15 of the best anti-inflammatory foods you can add to your diet.

1. Green Leafy Vegetables

The produce drawer is the first spot in your refrigerator or pantry to fill when fighting inflammation. Fruits and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids. If you struggle to consume added portions of green leafy vegetables, try this deliciousanti-inflammatory juice that incorporates greens alongside some of the strongest anti-inflammatory foods in the list.

Swiss chard nutrition, for example, is extremely high in the antioxidants vitamin A and C, as well as vitamin K, which can protect your brain against oxidative stress caused by free radical damage. Eating chard can also protect you against the common vitamin K deficiency.

2. Bok Choy

Also known as Chinese cabbage, bok choy is an excellent source of antioxidant vitamins and minerals. In fact, recent studies show that there are over 70 antioxidant phenolic substances in bok choy. These include something called hydroxycinnamic acids, which are robust antioxidants that scavenge free radicals. (5) A versatile vegetable, bok choy can be made in many dishes outside of Chinese cuisine, so make it one of your go-to anti-inflammatory foods.


3. Celery

In recent pharmacological studies, benefits of celeryinclude both antioxidant and anti-inflammatory abilities that help improve blood pressure and cholesterol levels, as well as prevent heart disease. Celery seeds — which can be found either in whole seed form, extract form or ground-up — have impressive health benefits on their own, as they help to lower inflammation and to fight bacterial infections. It’s an excellent source of potassium, as well as antioxidants and vitamins.

Also, balance is the key to a healthy body free of inflammation. A good example of mineral balance tied to inflammation is the proper mix of sodium foods andpotassium-rich foods. Sodium brings in fluid and nutrients, while potassium flushes toxins. We know that processed foods are high in sodium, but our SAD diets aren’t as rich in potassium. Without this pairing, toxins can build up in the body, once again inviting inflammation. One of thebenefits of celery is that it’s an excellent source of potassium, as well as antioxidants and vitamins.

4. Beets

A marker of a food chock-full of antioxidants is its deep color, and beets are a prime example! The umbrella category of antioxidantsincludes a great deal of substances. In general, they fight to repair the cell damage caused by inflammation. In the case of beets, the antioxidant betalain gives them their signature color and is an excellent anti-inflammatory. (6) When added to the diet, beet benefits include repairing cells and adding high levels of inflammation-fighting potassium and magnesium.

Beets also contain quite a bit of magnesium, and amagnesium deficiency is strongly linked with inflammatory conditions. (7) Calcium, while a vital nutrient, is not processed well within the body without magnesium. When calcium builds up in the body, it becomes unwanted — this unpleasant buildup, such as calcified kidney stones, then invites inflammation. But when a balanced diet is consumed, with anti-inflammatory foods rich in calcium as well as magnesium, the body better processes what’s consumed.

5. Broccoli

The poster vegetable for healthy eating, it’s no secret that broccoli is a valuable addition to any diet. For an anti-inflammatory diet, it’s invaluable. Broccoli is high in both potassium and magnesium, and its antioxidants are particularly potent anti-inflammatory substances in their own right. (8)

Broccoli is an antioxidant powerhouse, with key vitamins, flavonoids and carotenoids. These work together to lower oxidative stress in the body and help battle both chronic inflammation and the risk of developing cancer. (9)

6. Blueberries

One antioxidant in particular stands out as an especially strong anti-inflammatory, and that’s quercetin. Found in citrus, olive oil and dark-colored berries, quercetin is a flavonoid (a beneficial substance or phytonutrient that’s prevalent in fresh foods) that fights inflammation and even cancer. (10) The presence of quercetin is one of the health benefits of blueberries.

In a study seeking treatment for IBD, an extract from the noni fruit was used to affect the gut flora and colon damage done by inflammatory diseases. Of the effects the extract had, quercetin created the prominent anti-inflammatory actions.

Another study found that consuming more blueberries slowed cognitive decline and improved memory and motor function. The scientists in this study believed these results were due to the antioxidants in blueberries protective the body from oxidative stress and reducing inflammation.

7. Pineapple

Usually, when it’s packaged in supplement form, quercetin is often paired with bromelain, a digestive enzyme that’s one of the benefits of pineapple. After being used for years as part of an anti-inflammatory foods protocol, bromelain is observed to have immune-modulating abilities — that is, it helps regulate the immune response that so often creates unwanted and unnecessary inflammation. (11)

Pineapple also helps improve heart health because of the effects of powerful bromelain. which can fight blood clotting and is nature’s answer to those taking an aspirin a day to lower the risk of heart attack. Bromelain has been shown to stop blood platelets from sticking together or building up along the walls of blood vessels – both known causes of heart attacks or strokes.

The benefits of pineapple are due to its high supply of vitamin C, vitamin B1, potassium and manganese, in addition to other special antioxidants that help prevent disease formation. Pineapple is filled with phytonutrients that work as well as many medicines do to reduce symptoms of some of the most common illnesses and conditions we see today.



8. Salmon

Salmon is an excellent source of essential fatty acids, and considered one of the best omega-3 foods. Omega-3s are some of the most potent anti-inflammatory substances, showing consistent relief of inflammation and reduction of the need for anti-inflammatory medications. (12)

Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases, such as heart disease, cancer and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. (13)

The source of fish and meat among anti-inflammatory foods is a vital component. One of the dangers of farmed fish is it doesn’t have the same nutrients as wild-caught salmon.

9. Bone broth

Bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others. They contain chondroitin sulphates and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain. (14)

When my patients suffer from leaky gut syndrome, I ask them to consume a lot of bone broth it contains collagen and the amino acids proline and glycine that can help heal leaky gutand the damaged cell walls of the inflamed gut.

10. Walnuts

When following a diet without a lot of meats, nuts and seeds can make up the difference for protein and omega-3s. Add omega-3-rich walnuts to green leafy salads drizzled with olive oil for a satisfying anti-inflammatory meal, or grab a handful for an on-the-go snack.

Phytonutrients can help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. And some phytonutrients in walnuts are hard to find in any other foods. (15)

11. Coconut oil

So much can be written about the way herbs and oils work together to form anti-inflammatory partnerships. Lipids (fats) and spices create strong anti-inflammatory compounds, especially coconut oil and the components of turmeric (see #15). (16) In a study in India, the high levels of antioxidants present in virgin coconut oil reduced inflammation and healed arthritis more effectively than leading medications. (17)

Also, oxidative stress and free radicals are the two biggest culprits of osteoporosis. Sincecoconut oil benefits include fighting such free radicals with its high levels of antioxidants, it’s a leading natural treatment for osteoporosis.

Coconut oil uses include topical preparations as well as culinary — and as a heat-stable oil, it’s excellent for sautéing anti-inflammatory vegetables.

12. Chia seeds

Fatty acids found in nature are more balanced than the fats we typically consume in our typical diets. Chia seeds benefits, for example, offer both omega-3 and omega-6, which should be consumed in balance with one another. (18)

Chia are an antioxidant, anti-inflammatory powerhouse, containing essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, vitamins A, B, E, and D, and minerals including sulphur, iron, iodine,  magnesium, manganese, niacin, thiamine.

Chia seeds’ ability to reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health. (19) Also, by reversing oxidative stress, someone is less likely to develop atherosclerosis when they’re regularly consuming chia seeds.

13. Flaxseeds

An excellent source of omega-3s and phytonutrients,flaxseeds benefits include being packed with  antioxidants. Lignans are unique fiber-related polyphenols that provide us with antioxidant benefits for anti-aging, hormone balance and cellular health. Polyphenols support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body.

Before you use them alongside your other new anti-inflammatory foods, consider grinding them in a coffee grinder to ensure the digestive tract has easy access to their many benefits. (20)

14. Turmeric

Turmeric’s primary compound, curcumin, is its active anti-inflammatory component. Documented for its affects against inflammation in numerous circumstances,turmeric health benefitsprove invaluable in an anti-inflammatory diet. (21)

The journal Oncogene published the results of a study that evaluated several anti-inflammatory compounds. It found that aspirin (Bayer, etc.) and ibuprofen (Advil, Motrin, etc.) are least potent, while curcumin is among the most potent anti-inflammatory and anti-proliferative agents in the world. (22)

Due to its high anti-inflammatory properties, turmeric is highly effective at helping people manage rheumatoid arthritis (RA). A recent study out of Japan evaluated its relationship with interleukin (IL)-6, the inflammatory cytokine known to be involved in the RA process, and discovered that curcumin “significantly reduced” these inflammatory markers. (23)

15. Ginger

Used fresh, dried, or in supplement form and extracts, ginger is another immune modulator that helps reduce inflammation caused by overactive immune responses.

Ayurvedic medicine has praised ginger’s ability to boost the immune system before recorded history. It believes that because ginger is so effective at warming the body, it can help break down the accumulation of toxins in your organs. It’s also known to cleanse the lymphatic system, our body’s sewage system.

In fact, ginger health benefitsmay even include treating inflammation in allergic and asthmatic disorders. (24)

Inflammatory Foods to Avoid

With anti-inflammatory foods filling the diet, you naturally begin to eliminate pro-inflammatory foods and substances — they’re not as satisfying as a diet rich in whole foods.

A prime suspect is the duo of saturated and trans fatty acids. Found in processed foods, these fats cause inflammation and increase risk factors for obesity, diabetes and heart conditions. (25) The same foods are also likely to be higher in omega-6 fatty acids, which are necessary but only to an extent.

In excess and without the balance of omega-3s, omega-6 fats actually create inflammation in the body. Sadly, the University of Maryland Medical Center reports, “The typical American diet tends to contain 14–25 times more omega-6 fatty acids than omega-3 fatty acids.” (26)

Simple, refined sugars and carbohydrates are more inflammation-causing culprits. Limiting refined grains is an important factor in an anti-inflammatory diet. (27) Whole grains should replace the refined carbohydrates, as truly whole grains are important sources of nutrition. (28) Sourcing these grains as fermented sourdough allows the nutrients to be broken down and better available to the body. (29)


Finally, establishing a regular routine of physical activity can help prevent systemic inflammation from building up or returning. (30) An active life fueled by fresh, whole anti-inflammatory foods and unrestricted by processed, toxic compounds can set you on the path toward freedom from inflammation.