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What are Anti-inflammatory Foods

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Nutrition
April 3rd, 2022
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Our top picks of foods that have an anti-inflammatory effect:

Berries

Berries are loaded with vitamin C – a powerful antioxidant that strengthens resistance to infection – and dietary fiber. Compared to many other fruits, they are also lower in sugar, as well as being a good source of folate, potassium, and disease-fighting antioxidants.

Avocado

Avocados are full of monounsaturated fat, which is the food fat that helps reduce cholesterol, and it reduces inflammation of the joints. The various nutrients in avocados have also proven beneficial in preventing neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Turmeric

Turmeric contains the active compound curcumin, which acts as a powerful antioxidant with many associated health benefits, one of which is being a natural anti-inflammatory.

Leafy Green Veg

Leafy green veg, especially the deak green ones such as kale, rocket, and spinach are rich in polyphenols and antioxidants. These vegetables play an important role in the management of inflammation.

Cinnamon

Cinnamon contains the essential oil cinnamaldehyde, with its antifungal, antiviral, and antibacterial properties, and is rich in antioxidants with potential anti-inflammatory properties.

Garlic

Garlic has been used for centuries to treat all manner of conditions but is probably best known for its antiviral and antibacterial properties that help fight infection.

Ginger

Ginger is commonly used as a remedy for motion sickness and nausea, is an anti-inflammatory (especially for arthritis) and may protect against certain cancers due to its high antioxidant content. Fresh ginger is higher in its active components than dried

Salmon

Oily fish such as salmon is a great source of omega-3 fatty acids offering anti-inflammatory benefits. In an anti-inflammatory diet, consuming fatty fish two to three times a week is ideal.

Let’s try out these delicious recipes!

Anti-Inflammatory Turmeric Nut Slice (Serves 12)

Ingredients - Base:

- 1 cup of ground almonds

- 2 Tbsp coconut oil

- 1-2 Tbsp hulled tahini

- 1 tsp honey

- 1 tsp ground turmeric

- ½ tsp ground ginger

Topping:

- 1 Tbsp coconut oil

- 4 Tbsp hulled tahini

- 1 tsp honey or sweetener of choice

- 1cm fresh ginger, grated

- Juice of half a lemon

- Sprinkle of finely chopped almonds

Instructions:

1. Combine all base ingredients together, mixing until you have a sticky, moist mixture.

2. Add extra tahini or coconut oil if your mixture is too dry.

3. Line a 20cm x 10cm baking tin with baking paper and press mixture firmly down to create the base layer (base layer should be at least 1cm thick.)

4. Place base in the freezer to harden.

5. In the meantime, place coconut oil, tahini and honey in a small pan on low heat, stirring to combine.

6. Take the mixture off the heat and stir in the rest of the ingredients.

7. Once the base is hard, pour the topping mixture evenly over it and place back in the freezer.

8. Once the topping has started to set a little, sprinkle the top with the chopped almonds.

9. Place back in the freezer until completely set.

Steel Cut Oats with Kefir and Berries (Serves 4)

Ingredients - Base:

- 1 cup steel cut oats

- 3 cups water

- Pinch of salt

Topping:

- 1 Tbsp coconut oil

- 4 Tbsp hulled tahini

- 1 tsp honey or sweetener of choice

- 1cm fresh ginger, grated

- Juice of half a lemon

- Sprinkle of finely chopped almonds

Instructions:

1. Add the oats to a small saucepan and place over medium-high heat. Allow to toast, stir frequently, for 2-3 minutes.

2. Add the water and bring to a boil. Reduce the heat to a simmer, and let cook for about 25 minutes, or until the oats are tender enough for your liking.

3. Serve with berries, nuts/seeds, a splash of kefir, and any sweetener you like, to taste. Dig in!

Roasted Cauliflower, Fennel and Ginger Soup

Ingredients:

- 1 red onion

- 4 garlic cloves

- ½ cauliflower (cut into florets)

- 2 fennel bulbs chopped and cored

- 500 gms stock of choice

- 3 tbs hummus

- 1 tsp turmeric and cinnamon and black pepper

- 1 tsp sage leaves

- pinch fennel seeds

- 2 tbs lemon

- 1 knob ginger (peeled)

Instructions:

1. Preheat oven to 200 degrees Celsius

2. On a baking tray place red onion, garlic cloves, cauliflower and the fennel.

3. Bake for 30-35 minutes until crispy.

4. Remove from the oven and place in a blender with remaining ingredients.

5. Blend until creamy.

6. Pour into a heavy bottomed saucepan and place on the stovetop.

7. Heat through on low to allow flavors to meld.

8. Season to taste.

9. Let cool slightly and serve warm. Decorate with fennel fronds.

Anti-inflammatory foods are foods that have been well-studied to reduce inflammation in the body, and with it, chronic disease. These foods usually have many other health benefits as well. An anti-inflammatory diet favors fruits and vegetables, foods containing omega-3 fatty acids, whole grains, lean protein, healthful fats, and spices.

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Elyse Lam
Elyse has over 10 years of experience in marketing, specialising in digital marketing and content creation. She confidently spreads her attention across beauty, travel, and lifestyle.
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