1. BERRIES are high in antioxidants and fiber. In proper amounts, this disease fighting food can easily become your new “go to” snack. Blackberries, blueberries, raspberries and strawberries help ward off inflammation and many other diseases. For maximum results, buy organic berries as they are one of the “dirty dozen” foods that absorb many of the chemicals our food industry continues to use that may actually increase inflammation and disease.
2. FISH, especially wild caught sockeye salmon, is high in protein and omega-3 which are two of the
major superfoods. Mackerel, herring, trout, tuna, and sardines are other good ones. Avoid farm raised fish as these are fed with potentially dirty fish foods that can be inflammatory.
3. LEAFY GREENS are a good source of vitamins, calcium, and many other healthy phytonutrients. Load up on spinach, chard, kale, and collard greens. Try a salad with your eggs for breakfast or add to an omelet.
4. NUTS such as hazelnuts, walnuts, almonds, and pecans are high in omega-3 and are a good source of protein. Avoid salty nuts and cheap peanuts.
5. OLIVE OIL is a good source of vitamin E, polyphenols, omega-3, and monounsaturated fats, all of which fight inflammation as well as heart disease. Use it in place of butter or other unhealthy cooking oils. It can be drizzled over vegetables and salads. Use almond oil (just as healthy) for cooking at higher temperatures
6. PLAIN YOGURT is a good source of calcium and protein. Avoid flavored yogurt and be sure to buy a brand that is high in protein and lowest in sugar. Mix with nuts, berries, and flaxseed to add flavor to plain yogurt.
7. CRUCIFEROUS VEGETABLES include brussel sprouts, broccoli, cabbage, cauliflower, radishes and turnips. These contain many phytonutrients to fight off disease.
8. WHOLE GRAINS can be healthy, but if eaten in excess they can contribute to weight gain. Stick to steel cut slow cook oats, sprouted bread (a few slices a week), quinoa, or brown rice. Be sure and avoid the weight-gain producing inflammatory carbs and simple sugars.
