The Best 5 Foods to Minimize Inflammation + Recipes to Try

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Why are people worried about inflammation?

Chronic inflammation has been linked to a variety of health conditions, including heart disease, cancer, and arthritis. Therefore, it is important to try to reduce inflammation in the body to help reduce the risk of developing these conditions.

Diet plays a huge part in managing inflammation and the conditions that are associated with it. Eating anti-inflammatory foods can help to reduce the amount of inflammation in the body while avoiding pro-inflammatory foods such as junk food, preservatives and others can help to prevent it from worsening.

There are a few simple things you can do to make eating healthily easier and more enjoyable. Start by planning your meals in advance, steer clear of processed ingredients, pay attention to portion sizes, and making sure you have a variety of foods. 

Thankfully, the most potent anti-inflammatory ingredients are easily accessible. Here are some easy recipes to try:

1. Salmon

 

Salmon is a great source of omega-3 fatty acids, which have anti-inflammatory properties. They’re available in most groceries and are very easy to make.

Try making Baked Salmon with Dill Mayo

Ingredients:

1 lb. salmon fillet

1 clove garlic, minced I

1 cup mayo

1 tsp chopped dill

1/2 lemon

1 tsp olive oil

Preheat oven to 350 degrees Fahrenheit. In a baking dish, place the salmon fillet skin-side down. And drizzle with olive oil. Bake for 20-25 minutes, or until the salmon is cooked through. Whisk mayo, dill, and lemon together until mixed thoroughly. Serve together.

2. Blueberries

Blueberries are tasty fruits that are incredibly rich in antioxidants, which can help to reduce inflammation.

Try making a Blueberry and Banana Smoothie

Ingredients:

1 cup blueberries

1/2 cup almond milk

1/2 banana 1 tsp honey

Add all ingredients into a blender and blend until smooth.

3. Broccoli

Broccoli is a good source of vitamins C and E, two vitamins that have been shown to help reduce inflammation.

Try making a Burnt Broccoli Bowl

Ingredients:

1 head broccoli, cut into florets

1/4 cup olive oil

3 cloves garlic, minced

1/4 teaspoon salt

Manchego cheese cut roughly into small pieces

Preheat oven to 400 degrees Fahrenheit. In a bowl, mix together broccoli florets, olive oil, garlic, and salt and top with cheese. Roast for 20-25 minutes, or until the broccoli is tender and slightly browned.

4. Spinach

Spinach is a rich source of antioxidants and phytonutrients, both of which can help to reduce inflammation.

Ingredients:

1 bag spinach, washed and stemmed

4-5 gloves of garlic, minced

2 tbsp olive oil

Heat olive oil in a large skillet over medium heat. Add garlic and cook until fragrant and toasted, be careful not to burn the garlic, about 1 minute. Add spinach leaves and cook, stirring occasionally, until wilted, about 5 minutes. Season with salt and pepper, to taste. Serve immediately.

5. Garlic

Garlic has both anti-inflammatory and antibacterial properties, making it a great food to eat to help reduce inflammation.

Ingredients:

1 head of garlic

1 tbsp olive oil

Salt and pepper to taste

Preheat your oven to 400 degrees. Cut the top off the head of garlic, so that the cloves are exposed. Drizzle with olive oil and sprinkle with salt and pepper. Roast in the oven for 30-35 minutes, until the garlic is golden brown and soft.

To use, simply squeeze the garlic cloves out of their skins. They will be soft and spreadable, and full of delicious garlic flavor. Add them to anything and everything – mashed potatoes, pasta, spreads, crackers, or bread.

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