3 quick and easy anti-inflammatory recipes backed by a nutritionist
Chronic inflammation can cause a range of health problems, such as joint pain and gut issues.
Eating a healthy, anti-inflammatory diet can help.
A nutritionist shared three tasty, healthy, and easy recipes that can reduce inflammation.
Tackling inflammation is a growing topic in the wellness space.
The buzzword "inflammaging" is being used to market antiaging skincare, and the anti-inflammatory-supplement market is expected to be worth more than $32.8 billion by 2027.
But the role of food in reducing inflammation has taken center stage. Last year, Gwyneth Paltrow shared that she was eating an anti-inflammatory diet because she had long COVID.
But what is inflammation, exactly? Acute inflammation naturally occurs when you have a cut or infection, but sometimes, that inflammation can continue, which is when it becomes chronic.
Chronic inflammation has a range of triggers, including poor diet, stress, and smoking. It can cause symptoms such as fatigue, joint pain, skin rashes, gastrointestinal issues, and mouth sores, according to the Cleveland Clinic. It can also contribute to the development of autoimmune conditions such as rheumatoid arthritis, high blood pressure, and gastrointestinal diseases.
An anti-inflammatory diet means eating mostly fresh and minimally processed foods and avoiding highly processed foods, which is also a generally healthy way of eating.
Here are three recipes by James Wythe, a healthy-living influencer working with LloydsPharmacy Online Doctor, that Vinny Kodamala, a nutritionist for the same company, has endorsed for reducing inflammation. They're also tasty, healthy, and easy to make.
Coconut Dhal
This vegan butternut-squash-based dhal requires only one pot to make. First, fry the spices, onion, and butternut squash. Then add the coconut milk, stock, and lentils and boil for 25 minutes.
"This dhal has many anti-inflammatory benefits," Kodamala said. "Butternut squash and turmeric are both great sources of antioxidants, such as vitamin C and vitamin E, which do wonders for counteracting inflammation."
Vegan mushroom stroganoff
This mushroom stroganoff is also a one-pot meal. It involves frying mushrooms and onions with garlic and then cooking them with coconut milk, Dijon mustard, paprika, and lemon juice for 25 minutes.
Replacing the typical beef in a stroganoff with mushrooms could boost the anti-inflammatory properties of a meal. Though the research on whether red meat promotes inflammation is mixed, some health experts still recommend limiting red-meat intake because it has also been linked to increased risks of cancer and cardiovascular disease, according to the Cleveland Clinic.
"Mushrooms contain multiple natural anti-inflammatory compounds, including essential vitamins and minerals, as well as numerous anti-inflammatory metabolites," Kodamala said.
Healthy energy balls
To make these healthy snack balls, you just need to mix nuts, ginger, and turmeric with water and shape the mixture into balls with your hands.
"Turmeric contains the active ingredient curcumin, which is an antioxidant and anti-inflammatory, making it a real powerhouse to include in your diet," Kodamala said.
A 2023 review found that nuts might also have anti-inflammatory properties, and a 2022 review found ginger might, too — but more research is needed on both.
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