দূষণমূলক খাদ্য গাইড

ফলাফল প্রতিরোধী খাদ্য গাইড

Anti-Inflammatory Food Guide

Explore foods by inflammation score. Negative scores are anti-inflammatory; positive scores are pro-inflammatory.

Turmeric

Strongly Anti-inflammatory-10

Category: Spices

Key compounds: Curcumin, Turmerones

Blueberries

Strongly Anti-inflammatory-9

Category: Fruits

Key compounds: Anthocyanins, Quercetin, Vitamin C

Olive oil

Strongly Anti-inflammatory-9

Category: Fats & Oils

Key compounds: Oleocanthal, Oleic acid, Polyphenols

Salmon

Strongly Anti-inflammatory-8

Category: Proteins

Key compounds: Omega-3 fatty acids, Astaxanthin, Vitamin D

Leafy greens

Strongly Anti-inflammatory-7

Category: Vegetables

Key compounds: Vitamin K, Lutein, Magnesium

Ginger

Strongly Anti-inflammatory-7

Category: Spices

Key compounds: Gingerol, Shogaol, Zingerone

Green tea

Strongly Anti-inflammatory-7

Category: Beverages

Key compounds: EGCG, Catechins, L-theanine

Nuts (mixed)

Anti-inflammatory-6

Category: Nuts & Seeds

Key compounds: Omega-3 ALA, Magnesium, Vitamin E

Strawberries

Anti-inflammatory-6

Category: Fruits

Key compounds: Anthocyanins, Vitamin C, Ellagic acid

Tomatoes

Anti-inflammatory-5

Category: Vegetables

Key compounds: Lycopene, Vitamin C, Potassium

Oranges

Anti-inflammatory-4

Category: Fruits

Key compounds: Vitamin C, Flavonoids, Fiber

Red meat

Mildly Pro-inflammatory+6

Category: Proteins

Key compounds: Arachidonic acid, Heme iron, Saturated fat

Better alternatives: Salmon, Chicken, Plant-based proteins

White bread

Mildly Pro-inflammatory+6

Category: Grains

Key compounds: Refined flour, Added sugars

Better alternatives: Whole grain bread, Sourdough, Sprouted grain bread

Refined carbs

Pro-inflammatory+7

Category: Grains

Key compounds: Advanced glycation end products

Better alternatives: Whole grains, Quinoa, Brown rice

Margarine

Pro-inflammatory+7

Category: Fats & Oils

Key compounds: Trans fats, Omega-6 excess

Better alternatives: Olive oil, Avocado, Coconut oil

Fried foods

Pro-inflammatory+8

Category: Prepared Foods

Key compounds: Trans fats, Advanced glycation end products

Better alternatives: Baked foods, Air-fried foods, Steamed foods

Pastries

Pro-inflammatory+8

Category: Prepared Foods

Key compounds: Refined sugar, Trans fats, Refined flour

Better alternatives: Fresh fruit, Dark chocolate (70%+), Oat-based snacks

Soda

Strongly Pro-inflammatory+9

Category: Beverages

Key compounds: High-fructose corn syrup, Phosphoric acid

Better alternatives: Sparkling water, Herbal tea, Infused water

Processed meat

Strongly Pro-inflammatory+10

Category: Proteins

Key compounds: Nitrates, Advanced glycation end products, Sodium

Better alternatives: Fresh poultry, Fish, Legumes

Score Scale

-10

+10

Anti-inflammatoryPro-inflammatory

অ্যান্টি-ইনফ্ল্যামেটরি ফুড গাইড একটি বিনামূল্যের টুল যা সম্পূর্ণরূপে আপনার ব্রাউজারে চলে। কোন সাইন আপ নেই, কোন ডাউনলোড নেই — শুধু খুলুন এবং এটি ব্যবহার করুন৷