Want to reduce swelling on your body? Try these simple anti-inflammatory recipes at home.
Inflammation is an important part of your body’s defense mechanism. It is the process by which your immune system fights injuries or infections. Inflammation is necessary for your body’s healing system, but chronic inflammation can cause problems. It has been linked to a variety of health problems, including heart disease, diabetes and arthritis. You can include anti-inflammatory foods in your diet to contribute to overall health and well-being. You can try some anti-inflammatory recipes to reduce inflammation in your body.
What are anti-inflammatory foods?
Anti-inflammatory foods are believed to help reduce inflammation in the body, says clinical nutritionist Ablisha V. Some examples of anti-inflammatory foods are:
1. Fruits and vegetables
Fruits and vegetables rich in antioxidants, vitamins and minerals help fight inflammation. Berries, leafy greens, tomatoes, seasonal vegetables and oranges are especially known for their anti-inflammatory properties.
2. Fatty fish
Omega-3 fatty acids found in fatty fish such as salmon, anchovies, mackerel and sardines have anti-inflammatory effects. These fatty acids help reduce inflammation and reduce the risk of chronic diseases.
3. Fruits and seeds
Almonds, walnuts, flax seeds and chia seeds are good sources of healthy fats and antioxidants. They help reduce inflammation and support heart health, the expert said.
4. Whole grains
Foods like brown rice, quinoa, and whole wheat contain fiber, which has anti-inflammatory properties. Fiber promotes gut health, which is linked to overall well-being.
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5. Spices
Certain spices have anti-inflammatory compounds. Turmeric, for example, contains curcumin, which has an anti-inflammatory effect. Ginger and garlic are known for their anti-inflammatory properties.
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6. Olive oil and cold oils
Extra virgin olive oil and cold-pressed oils are rich in monounsaturated fats and antioxidants, which help reduce inflammation and support heart health.
Anti-inflammatory preparation
Here are some simple anti-inflammatory recipes that you can try at home.
1. Turmeric roasted vegetables
Elements
- Assorted vegetables such as sweet potatoes, broccoli, and carrots: 4 cups (chopped)
- Olive oil: 2 tablespoons
- Turmeric: 1 teaspoon
- Salt: 1/2 teaspoon
- Pepper: 1/4 teaspoon
method
- Toss the chopped vegetables with olive oil, pepper, salt and pepper.
- Roast in the oven at 400°F for 25-30 minutes or until the vegetables are tender.
2. Salmon with quinoa and spinach
Elements
- Salmon leaves: 4
- Quinoa: 1 cup (uncooked)
- Spinach: 2 cups
- Cherry tomatoes: 1 cup (half)
- Lemon: 1 (sliced)
- Olive oil: 2 tablespoons
- Garlic: 2 cloves (minced)
- Salt: 1/2 teaspoon
- Pepper: 1/4 teaspoon
method
- Heat the quinoa in a pot of water until the water is hot.
- Put a lid on the pan and cook the quinoa until all the water is absorbed. Sauté spinach and cherry tomatoes in olive oil and garlic.
- Grill or bake salmon fillets.
- Serve on a bed of cooked quinoa and chopped vegetables.
3. Chia seed pudding with berries
Elements
- Chia seeds: 1/2 cup
- Almond milk: 2 cups
- Vanilla extract: 1 teaspoon
- Honey: 2 tablespoons
- Mixed berries: to taste
method
- Mix the chia seeds with the honey, almond milk and vanilla extract.
- Refrigerate for 3 hours or overnight.
- Top with fresh mixed fruit before serving.
4. Quinoa and black bean salad
Elements
- Quinoa: 1 cup (uncooked)
- Black beans: 1 can (rinsed and rinsed)
- Cherry tomatoes: 1 cup (half)
- Pumpkin: 1 (chopped)
- Red bell pepper: 1 (chopped)
- Avocado: 1 (sliced)
- Lemon juice: 3 tablespoons
- Olive oil: 2 tablespoons
- Cumin: 1 teaspoon
- Salt: 1/2 teaspoon
- Pepper: 1/4 teaspoon
method
- Cook the quinoa by heating it in a pot of water.
- After pouring the water, cover the pan. Drain the quinoa and wait until all the water is absorbed.
- Mix cooked quinoa with black beans, cherry tomatoes, cucumber, red bell pepper and avocado.
- Drizzle with lemon juice, olive oil and sprinkle cumin, salt and pepper on top.
5. Green tea canned salmon
Elements
- Salmon baskets: 4 capsules
- Green tea bags: 2
- Ginger: 1 tablespoon (ground)
- Garlic: 2 cloves (minced)
- Soy sauce: 1/4 cup
- Honey: 2 tablespoons
- Green onion: 2 tablespoons (chopped)
method
- Make strong green tea and wait until it cools down.
- Heat the cooled green tea, ginger, garlic, soy sauce and honey in a pot and bring to a boil.
- Add salmon leaves and poke for 8 to 10 minutes.
- Garnish with chopped green onions.
While it’s important to include anti-inflammatory foods, it’s also important to follow a balanced diet that includes a variety of nutrients. Over-reliance on certain food groups can lead to nutritional imbalances.