Why you should follow an anti-inflammatory diet PLUS 3 free recipes to try
Have you ever wondered why so many health experts recommend following an anti-inflammatory diet and what the benefits of anti inflammatory foods are?
Let's explore the science behind this dietary approach and the benefits it can offer.
Join Zing Wellbeing health program to use the anti-inflammatory meal plans
What is an Anti-Inflammatory Diet?
An anti-inflammatory diet and anti inflammatory foods focus on consuming foods that help reduce inflammation in the body.
This type of diet typically includes plenty of fruits, vegetables, whole grains, healthy fats, and lean proteins. It also limits processed foods, sugar, and unhealthy fats that can contribute to inflammation.
How Does it Work?
When you consume foods that are high in antioxidants, vitamins, and minerals, you can help combat inflammation at the cellular level. Certain foods, such as berries, leafy greens, and fatty fish, contain compounds that have anti-inflammatory properties and can help reduce the risk of chronic diseases.
What are the Benefits?
Following an anti-inflammatory diet has been linked to numerous health benefits. Studies have shown that this type of diet can help reduce the risk of heart disease, diabetes, obesity, and certain types of cancer. It can also improve joint health, cognitive function, and overall well-being.
How Effective is it?
Research suggests that following an anti-inflammatory diet can lead to a significant decrease in markers of inflammation in the body.
By reducing inflammation, you may experience fewer aches and pains, improved digestion, clearer skin, and better immune function.
Who Should Follow it?
An anti-inflammatory diet can benefit anyone looking to improve their health and well-being. It is especially recommended for individuals with chronic inflammatory conditions, such as arthritis, autoimmune disorders, or digestive issues.
Athletes and active individuals can also benefit from this type of diet to support recovery and performance.
Overall, following an anti-inflammatory diet can be a simple yet powerful way to enhance your health and reduce the risk of chronic diseases.
By making informed food choices and prioritising nutrient-dense options, you can support your body's natural ability to fight inflammation and thrive.
Anti-Inflammatory Foods to Include in Your Diet
- Berries: High in antioxidants like anthocyanins, which reduce inflammation and oxidative stress. They also provide vitamin C, fiber, and phytonutrients.
- Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have potent anti-inflammatory effects.
- Leafy Greens: Spinach, kale, and Swiss chard are packed with vitamins, antioxidants, and minerals that fight inflammation.
- Whole Grains: Choose whole grains like oats, quinoa, and brown rice to boost fiber intake and help regulate blood sugar, which can reduce inflammation.
- Nuts and Seeds: Walnuts, flaxseeds, and chia seeds are great sources of omega-3s and antioxidants, essential for fighting inflammation.
- Olive Oil: A staple in Mediterranean diets, olive oil is full of monounsaturated fats and anti-inflammatory compounds like oleocanthal.
Zing Wellbeing meal plans are packed full of these healthy and nutritious ingredients.
Foods That Cause Inflammation
Many foods can contribute to inflammation and chronic disease, including foods high in added sugar, refined carbs, fried foods, alcohol, and meats cooked at high temperatures.
1. Sugar and high fructose corn syrup - soda, sweet tea, and sports drinks
2. Fried foods
3. Refined carbohydrates - white bread, white rice, crackers, and biscuits
4. Excessive alcohol
5. Meats cooked at high temperatures - including processed meats like bacon, sausage, ham, and smoked meat
3 Recipes to help reduce inflammation
Anti-inflammatory Fish and Chips
Who needs deep fried trans fats when you can make this healthy version at home. Salmon is full of omega-3 fatty acids greatly assisting in reducing inflammation throughout the body.
Serves 2
Ingredients
- 300g salmon fillets
- 1 tbsp. maple syrup
- 1 tbsp. tamari (or soy sauce)
- 2 sweet potatoes
- 1 tbsp. olive oil
- 2 cups baby spinach
- salt and pepper to taste
Method
- Preheat oven to 180c. Mix maple syrup and tamari in a bowl to make the marinade. Place salmon fillets in a zip lock bag with the marinade and shake well. Leave the fillets in the bag and place in the fridge while you prepare the rest.
- Cut sweet potatoes into even chip-shaped pieces. Toss the fries in olive oil and season with salt and pepper. Place fries on foil-lined baking sheet and bake in oven on the middle rack for 30 minutes or until golden (baking times vary depending on how thin/thick you slice your fries). Flip the fries half way through at the 15-minute mark. Remove from the oven. Transfer fries from baking sheet to bowl and cover to keep warm.
- Turn oven up to 260c and move the middle rack to the top. Place salmon fillets on the foil-lined baking sheet. Bake in the oven for 7 to 8 minutes depending on the thickness. The salmon is done when it flakes with a fork.
- Serve salmon on a bed of baby spinach with sweet potato fries on the side.
Nutritional value Per serve
395 Kcal
35g Protein
14g Fat
34g Carbs
5g Fibre
Anti Inflammatory Strawberry Oatmeal Bar
Hitting that sweet spot without the sugar spike and keeping processed foods to a minimum this one is full of delicious whole grains, berry packed antioxidants and luscious coconut oil to hit that snack spot.
Inflammation Busting Smoothie
This Inflammation Busting Smoothie will keep you well and full. It is jammed with all the best medicinal food ingredients from brain boosting to immune bolstering, as well as being nutrient dense, blood sugar balancing, liver cleansing, alkalizing and full of antioxidants.
It will guarantee a day of detox for your liver which will assist with inflammation.
Serves 1
Ingredients
- 1/2 avocado
- 2 tbsp. pepitas
- 2 tbsp walnuts
- 100 g kale
- 100g blueberries
- 3 stalks of parsley with the full stems left on
- 1/4 of a small lemon, peeled
- 3 tbsp coconut yoghurt
- Water as needed to blend
Method
Blend all ingredients up together adding a small amount of water until it is desired consistency.
Nutritional value Per serve
- 517 Kcal
- 21g Protein
- 36g Fat
- 40g Carbs
- 16.2 Fibre
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