The Anti-Inflammatory Starter Kit

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The 7 Foods That Heal

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Chapter 2: The 7 Foods That Heal

Welcome to the exciting part — the foods that work for you, not against you! 🌱

If you’ve been feeling tired, sluggish, or inflamed, the good news is this:
Mother Nature already has the medicine.
And it’s growing in the fields, not made in factories.

In this chapter, you’ll meet 7 powerful foods that science shows can naturally calm inflammation, protect your cells, and help your body start healing — gently and deliciously.

The Anti-Inflammatory Starter Kit Chapter 2

🥑 1. Leafy Greens (Spinach, Kale, Swiss Chard)

Why They Heal:
Packed with antioxidants, fiber, and chlorophyll, leafy greens neutralize harmful free radicals and calm inflammation at the cellular level.

Easy Ways to Add Them:

  • Toss a handful into smoothies

  • Add to soups and stews

  • Pile onto sandwiches and wraps

🫐 2. Berries (Blueberries, Strawberries, Raspberries)

Why They Heal:
Loaded with anthocyanins — powerful anti-inflammatory compounds that also support brain health and heart function.

Easy Ways to Add Them:

  • Top oatmeal, yogurt, or salads

  • Blend into smoothies

  • Snack on them fresh or frozen

🌾 3. Quinoa (and other Gluten-Free Whole Grains)

Why It Heals:
A complete plant protein, rich in fiber and essential minerals like magnesium — which helps lower inflammation.

Easy Ways to Add It:

  • Use instead of rice

  • Make quinoa bowls with veggies

  • Stir into soups for extra protein

🥕 4. Turmeric

Why It Heals:
Turmeric’s active ingredient, curcumin, is one of the most powerful natural anti-inflammatory compounds known.

Easy Ways to Add It:

  • Sprinkle into soups, stews, or rice

  • Add a pinch to smoothies

  • Make a simple turmeric tea (turmeric, black pepper, lemon, hot water)

(Pro Tip: Always pair turmeric with black pepper to boost absorption by 2000%!)

Fresh turmeric

🌰 5. Walnuts

Why They Heal:
Packed with plant-based omega-3 fatty acids that lower inflammatory markers and support brain health.

Easy Ways to Add Them:

  • Sprinkle onto salads

  • Blend into smoothies

  • Snack on a small handful daily

🥦 6. Cruciferous Vegetables (Broccoli, Cauliflower, Brussels Sprouts)

Why They Heal:
Rich in sulforaphane, a plant compound that activates your body’s natural detoxifying enzymes and fights inflammation.

Easy Ways to Add Them:

  • Roast with olive oil and lemon

  • Steam lightly and season with herbs

  • Add to grain bowls or stir-fries

🌱 7. Flaxseeds

Why They Heal:
High in lignans and ALA (another plant-based omega-3), flaxseeds lower inflammation, support digestion, and balance hormones.

Easy Ways to Add Them:

  • Stir ground flax into oatmeal or smoothies

  • Sprinkle over salads or veggies

  • Use as an egg replacer in baking (1 Tbsp flax + 3 Tbsp water = 1 “egg”)

📝 Quick Recap:

Eat more of these 7 healing foods:
🥬 Leafy Greens
🍓 Berries
🌾 Quinoa
🥕 Turmeric
🌰 Walnuts
🥦 Cruciferous Veggies
🌱 Flaxseeds

Every bite counts.
Even adding just one or two more servings of these foods each day can make a difference you can feel.

Coming up next:
In Chapter 3, we’ll flip the script and talk about The 7 Foods to Ditch — the ones that quietly fuel inflammation (and what to eat instead).

You’re doing amazing — let’s keep going! 🚀

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