1: Introduction
Discover 7 anti-inflammatory Mediterranean diet changes to boost fiber, magnesium, and iron intake for improved health and wellness.
2: Whole Grains
Swap refined grains for whole grains like quinoa and brown rice to increase fiber intake and reduce inflammation.
3: Fruits and Vegetables
Load up on colorful fruits and veggies rich in antioxidants, fiber, and vitamins for a balanced diet and reduced inflammation.
4: Nuts and Seeds
Incorporate nuts and seeds like almonds and flaxseeds into your daily meals for a dose of healthy fats, fiber, and magnesium.
5: Legumes
Add beans, lentils, and chickpeas to your diet for a plant-based protein source high in fiber, magnesium, and iron.
6: Olive Oil
Use extra virgin olive oil as your main cooking oil for its anti-inflammatory properties and high levels of monounsaturated fats.
7: Fish and Seafood
Include fatty fish like salmon and mackerel in your diet for omega-3 fatty acids, protein, and inflammation-fighting benefits.
8: Herbs and Spices
Season your meals with herbs and spices like turmeric, ginger, and cinnamon for added flavor and anti-inflammatory properties.
9: Balanced Meals
Create balanced meals that incorporate these Mediterranean diet changes to increase fiber, magnesium, and iron intake for optimal health.