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, let's start with the most nutrient-dense foods you can get your hands TODAY. Some of these might already be hanging out in your pantry or fridge!
Let's dive in...
Dark, Leafy Greens
When in doubt, throw some kale, spinach, Swiss chard or collard greens into your next meal. Dark, leafy greens are super nutrient-dense and provide many vitamins and minerals like zinc, folate, iron, magnesium, vitamin C and more. Exactly why they're included in my 5 Simple Ways to Embrace an Anti-Inflammatory Diet!
Try adding a handful to your smoothie or wilt into pasta, scrambles eggs, etc.
Berries
If there's one food I can't live without, it's berries. Berries are likewise packed full of vitamins and minerals plus antioxidants to protect your body against free-radical damage as well as fiber to keep your gut happy.
Add them to just about anything - yogurt, oatmeal, salads, you name it. A few to prioritize include blueberries, raspberries, blackberries, strawberries and cranberries.
Nuts & Seeds
These are the definition of tiny but mighty. Overall, nuts and seeds provide lots of plant-based protein, fiber and healthy fats and can also help reduce inflammation.
I have a full blog post about Why I’m Nuts About Nuts (& You Should be Too) that dives into my favorite nuts and why.
As for seeds, I encourage you to amp up your diet with chia seeds, flax seeds, hemp seeds, pumpkin seeds and sunflower seeds.
Garlic
I'm a firm believer that garlic makes any recipe better. It's a good source of vitamin B6, vitamin C, manganese, selenium and fiber.
Plus, research even shows that garlic may help reduce cholesterol and blood pressure and support immune function.
Turmeric
The active compound in turmeric, curcumin, is a powerful antioxidant that has anti-inflammatory effects that can be helpful in treating chronic diseases and aid in pain reduction and wound healing.
A few recipes to get you started!
Homemade Turmeric Ginger Shots
Turmeric Spiced Nuts
Golden Milk Oatmeal
Golden Pumpkin Spice Latte
Golden Milk Banana Bread Muffins
Chickpea Curry
Curry Chickpea Salad
Lightened-Up Crockpot Chicken Curry
Ginger
This is another ingredient I always have on hand as it adds incredible flavor to stir fries, salad dressings or smoothies.
Ginger root contains tons of antioxidants and can be effective in managing nausea and reducing inflammation.
Have a tummy ache? Make this easy Fresh Ginger Tea!
Avocado
This is another food I eat almost every single day - anyone else?
Avocados are actually a fruit, not a vegetable, but they can easily be used in savory or sweet recipes (can you say Chocolate Avocado Truffles?). Plus, they're high in monosaturated fats that are linked to a reduction in the risk of heart disease, diabetes, certain cancers and more.
Seaweed
This ocean veggie has gained a lot of notoriety lately as it's super nutrient-dense and filled with fiber, folate, iodine and vitamin K as well as certain bio-active compounds not found in land vegetables.
I love snacking on Chomperz and Gimme Seaweed Snacks when I want a superfood-packed salty snack!
Eggs
Not only are eggs a great source of protein but they also provide B vitamins, iron, selenium, choline and more.
Plus, eggs can actually help raise HDL (the “good” cholesterol), reduce the risk of heart disease, contain powerful antioxidants and omega-3 fatty acids.
Salmon
Last but NOT least - my favorite fish! It's one of the best sources of omega-3 fats which are linked to reducing inflammation. Salmon likewise is packed with protein, potassium, selenium and B vitamins.
