Inflammation is a critical part of your body’s defense mechanism. This is the process by which your immune system fights against injuries or infections. Inflammation is necessary for your body’s healing system, but chronic inflammation can cause problems. It is associated with various health conditions, 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 Abhilasha V. Here are some examples of anti-inflammatory foods:

1. Fruits and vegetables

Rich in antioxidants, vitamins and minerals, fruits and vegetables help fight inflammation. Berries, leafy greens, tomatoes, seasonal vegetables and oranges are particularly well 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. Nuts 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 says.

4. Cereals

Foods like brown rice, quinoa, and whole wheat contain fiber, which has anti-inflammatory properties. Fiber also promotes gut health, which is linked to overall well-being.

5. Spices

Some spices contain anti-inflammatory compounds. For example, turmeric contains curcumin, which has anti-inflammatory effects. Ginger and garlic are also known for their anti-inflammatory properties.

6. Olive oil and cold pressed 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 recipes

Here are some easy anti-inflammatory recipes you can try at home.

1. Turmeric roasted vegetables

What’s needed

• A variety of vegetables, such as sweet potatoes, broccoli, and carrots: 4 cups (chopped)
• Olive oil: 2 tbsp
• Turmeric: 1 tsp
• Salt: 1/2 tsp
• Pepper: 1/4 tsp

method

• Toss chopped assorted vegetables with olive oil, turmeric, salt and pepper.
• Roast in oven at 400°F for about 25-30 minutes or until vegetables are tender.

2. Salmon with quinoa and spinach

What’s needed

• Salmon fillets: 4
• Quinoa: 1 cup (uncooked)
• Spinach: 2 cups
• Cherry tomatoes: 1 cup (halved)
• Lemon: 1 (sliced)
• Olive oil: 2 tbsp
• Garlic: 2 cloves (chopped)
• Salt: 1/2 tsp
• Pepper: 1/4 tsp

method

• Heat the quinoa in a pan with water until the water boils.
• Place a lid on the pan and simmer until the quinoa has absorbed all the water. Toss spinach and cherry tomatoes in olive oil and garlic.
• Grill or bake the salmon fillets.
• Serve on a bed of cooked quinoa and roasted vegetables.

3. Chia seed pudding with berries

What’s needed

• Chia seeds: 1/2 cup
• Almond milk: 2 cups
• Vanilla extract: 1 tsp
• Honey: 2 tbsp
• Mixed berries: For topping

method

• Mix the chia seeds with honey, almond milk and vanilla extract.
• Refrigerate for 3 hours or overnight.
• Top with fresh mixed berries before serving.

4. Quinoa and Black Bean Salad

What’s needed

• Quinoa: 1 cup (uncooked)
• Black beans: 1 can (drained and rinsed)
• Cherry tomatoes: 1 cup (halved)
• Cucumber: 1 (sliced)
• Red Pepper: 1 (chopped)
• Avocado: 1 (sliced)
• Lemon juice: 3 tbsp
• Olive oil: 2 tbsp
• Cumin: 1 tsp
• Salt: 1/2 tsp
• Pepper: 1/4 tsp

method

• Cook the quinoa by heating it with water in a pan.
• After the water boils, cover the pan. Boil the quinoa and wait until it absorbs all the water.
• Combine cooked quinoa with black beans, cherry tomatoes, cucumber, red bell pepper and avocado.
• Add lemon juice, olive oil and sprinkle cumin, salt and pepper over it.

5. Green tea poached salmon

What’s needed

• Salmon fillets: 4 fillets
• Green tea bags: 2
• Ginger: 1 tbsp (grated)
• Garlic: 2 cloves (chopped)
• Soy sauce: 1/4 cup
• Honey: 2 tbsp
• Green onions: 2 tbsp (chopped)

method

• Prepare a strong cup of green tea and wait for it to cool.
• In a pan, add cooled green tea, ginger, garlic, soy sauce and honey and heat to a boil.
• Add the salmon fillets and cook for 8 to 10 minutes.
• Garnish with chopped green onions.

Although it is beneficial to include anti-inflammatory foods, it is important to maintain a balanced diet that includes a variety of nutrients. Overreliance on specific food groups can lead to nutritional imbalances.