6 Amazing Anti-Inflammatory Foods: Inflammation-reducing diets don’t have to break the pocketbook, as these foods show.
There is a valid interest in the topic of inflammation as it has recently become a hot topic of conversation. However, the body reacts differently to two types of inflammation. Acute inflammation aids in recovery from trauma or an illness. Environmental irritants and lifestyle variables, such as stress, inactivity, sleep deprivation, an unhealthy diet, and excess body fat, can set off a cascade of events that leads to chronic inflammation. Joint pain, digestive problems, mental fog, and elevated blood pressure are just some of the unpleasant side effects that can build up over time from chronic inflammation.
Conversely, if you’re able to keep your chronic inflammation levels under control, you may be able to reduce your chance of developing chronic diseases, boost your immune system, and feel better overall.
Eating to reduce inflammation isn’t as difficult or expensive as you would imagine, and it doesn’t call for any fancy vitamins or items. In truth, several low-cost foods are also extremely nutritious. To assist reduce your body’s inflammation levels, here are 6 Amazing Anti-Inflammatory Foods to add to your grocery list.
6 Amazing Anti-Inflammatory Foods
1. Frozen Vegetables
Dark leafy greens are a staple because of the many benefits they provide, including improved bone and brain health and a reduced risk of chronic disease. However, their limited storage life often results in wasted food and money. Frozen greens, such as spinach, kale, and collards, can help you save money and enjoy their health advantages for a longer period than fresh greens. You may also find other cruciferous vegetables like broccoli and Brussels sprouts in the freezer area and they are delicious.
2. Brown Rice
You may be aware of the recommendation to increase your consumption of whole grains. You should get at least half of your grain from whole grain sources, according to the 2020-2025 Dietary Guidelines for Americans. Quinoa, bulgur, and amaranth are examples of expensive grains. Brown rice is perfect for this purpose. It’s cheap, keeps for a long time, and can help you get the health benefits of eating more whole grains, such as better heart health, lower diabetes risk, and reduced inflammation.
Brown rice takes a little longer to cook than white rice, so I find it convenient to make a large batch at the start of the week. To make it last longer, I sometimes freeze it after it’s cooked.
3. Canned Fish
Canned fish like tuna, salmon, and sardines are a staple in my kitchen. Regularly, I’ll throw some tuna into a salad for a quick lunch or add it to pasta or casseroles for a hearty meal that’s still rather easy to prepare. Canned salmon is one of my go-to options for getting in more omega-3 fatty acids and decreasing inflammation without breaking the bank.
There are many benefits to eating root vegetables. In comparison to other fresh vegetables, they keep for a long time in the fridge, and their roasted flavor is a wonderful blend of sweet, salty, and earthy. The compounds called betaines found in beets have been shown to have anti-inflammatory effects. Sweet potatoes, carrots, and cauliflower all deserve special attention as well because of the high levels of antioxidants they contain.
Edamame beans, or immature soybeans, are a delicious snack that can be eaten straight from the pod or purchased already shelled in the freezer section. This bean is a great anti-inflammatory food since it contains protein, fiber, and healthy unsaturated fat. Add them to your next grain bowl, salad, stir fry, or soup for a healthy and inexpensive option. A pinch of flaky salt is all they need to turn them into a satisfying snack.
6. Frozen Berries
Berries are the candy of the plant world. They can range from sweet to sour to juicy and come in a wide range of sizes and colors. Also, they are a great source of anti-inflammatory fiber and antioxidants that can help fight off harmful free radicals. However, fresh berries may be quite costly and perish quickly once they’ve been refrigerated. For this reason, I typically choose frozen berries. They’re more cost-effective overall (especially per serving size), last far longer, and may be used in a wide variety of contexts. It’s the only item from the frozen food section that I never fail to buy.
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