What you eat can make a big difference in preventing or encouraging inflammation. Some inflammation is natural and not a
negative thing (think: your body’s immune response to fighting cold). But inflammation that is caused by too much diet in inflammatory foods (consider: added sugar), poor lifestyle choices for an extended period of time (such as smoking), can be problematic and chronic like cancer, heart disease May increase your risk for diseases. Alzheimer’s disease and more.
So, what are the best ways to start your day if you are trying to reduce inflammation in the body? Here are the six best breakfasts to reduce inflammation.
Smoothies are a great way to load on anti-inflammatory foods such as berries, probiotic-rich yogurt and greens. When making your blender breakfast, include a protein source such as Greek yogurt, tofu or even protein powder to balance the carbs. Also, minimize excess sugar or avoid putting them all together using a banana, grounded dates or 100% fruit juice to naturally sweeten.
Need Some Quick Smooth Thoughts? Check out our Chocolate-Peanut Butter Protein Shake, Coconut Blueberry Green Smoothie or Really Green Smoothie.
2. Breakfast Salads
The salad at breakfast may sound a little strange, but why not try to load up your day with some extra vegetables? Leafy greens, such as baby spinach, arugula and kale, are top anti-inflammatory foods due to their antioxidant and bioactive compounds that reduce existing inflammation and prevent new inflammation from forming.
Don’t worry about getting too fancy. Just toss any assortment of fresh greens with an olive oil-based dressing.Then mix in the berries, toasted nuts, a leftover whole grain (such as brown rice) or whatever ingredients you have on hand.Top with an egg for protein, if desired. Check out this baby kale breakfast salad with quinoa and strawberries that provide two% antioxidants, vitamin A and vitamin C.
3. Berries and Yogurt
Getting a dose of good bacteria is a great way to start the day because maintaining a healthy gut is essential to prevent inflammation. Start with a plain regular or Greek yogurt bowl to reduce added sugar. Then add some berries for sweetness and flavor, but also for their polyphenols. These bioactive compounds are associated with the red and purple color of berries and have antioxidant-like effects that prevent inflammation.
Try our yogurt with blueberry and honey recipe and substitute any berry, fresh or frozen.Top with toasted nuts to add satiety and crunch, and if desired, drip a touch of honey or maple syrup.
4. Avocado Toast
Whole grain toast along with avocado is also a great option, thanks to monounsaturated fat, vitamin E, fiber, and carotenoids.Research suggests that this combination of nutrients and compounds work together to calm existing inflammation and may also combat the onset of new inflammation triggered by a less healthy
Keep it basic with just avocado on toast, or put it up a notch with these two dishes: egg salad avocado toast and West Coast avocado toast.
5. Whole Grains and Nuts
Adding nuts to whole grains such as oats, grates, wheat berries, firo or quinoa promotes overall fiber, protein and good fats.This, in turn, creates a quick meal that will make you feel full all morning and prevents future energy and blood sugar drop. Also, most nuts are also a good source of compounds called phytosterols that have anti-inflammatory effects. This creamy wheat berry sweetened with hot cereal or with our savory cashew nut cashew nut.
6. Eggs and Greens
Persistent spikes in blood sugar after dips have been associated with increased inflammatory markers. To prevent the ups and downs of the day, some individuals find that a low-carb but high-protein breakfast is best. And, combining eggs with greens (or pretty much any other veggies) is a quick, tasty way to do this.
A simple scramble like Spinach and Egg Scramble with Raspberry is perfect when you don’t have much time, or you can pursue these muffin-tin spinach and mushroom mini quiche. You can also make our broccoli and cheese omelette or tomato-arugula omelette on weekends.