Photo: Lisa Fotios/Pexels
A good breakfast shake includes elements that provide nutrition and satiety, such as protein, fiber and good fats, as well as including fruits and vitamins and minerals. But it can also be rich in antioxidant and anti-inflammatory substances.
There is a wide variety of foods that you can choose to combine. Milk and yogurt are sources of protein; nuts and seeds like chia also add protein and fiber, as well as offering you good fats like omega-3; cereals, such as oats and amaranth, are rich in fiber; while fruits and vegetables provide fiber and a variety of vitamins, minerals, and antioxidants.
Here are 5 anti-inflammatory ingredients you can add to your smoothies:
Berries like strawberries, blueberries, and blackberries are rich in polyphenols, particularly flavonoids called anthocyanins, pigments that give them their brilliant red, purple, and blue colors. Anthocyanins have antioxidant and anti-inflammatory effects that have been linked to beneficial effects on brain and heart health.
In addition to its anthocyanin content, Berries are rich in vitamin C, an antioxidant vitamin, which is necessary for collagen biosynthesis.
Apples are a source of phytochemicals such as quercetin, catechin, chlorogenic acid, and anthocyanin. The Harvard Nutrition Source notes that fresh, whole apples offer the most nutrients. Discarding the skin removes much of the fiber and most of the flavonoids.
3. Chia seeds
Chia seeds are rich in nutrients and help prevent inflammation. They have a high fiber content, particularly soluble fiber and mucilage. These fibers can prevent blood sugar spikes, promote a feeling of fullness, and control sugar cravings. What’s more, they provide complete protein containing all nine essential amino acids and are the richest plant source of omega-3 fatty acids.
Curcumin (active ingredient of turmeric) is a powerful antioxidant with anti-inflammatory effects. Turmeric may also help improve arthritis symptoms and support mood due to its anti-inflammatory effects. Inflammation and oxidative stress are often increased in people experiencing mood disorders such as anxiety and depression.
Green leafy vegetables are one of the anti-inflammatory foods, according to Harvard Health. Spinach is a vegetable rich in fiber, vitamins, minerals and antioxidants. They are an excellent source of vitamin K, vitamin A in the form of beta-carotene, folate, and iron.
Green leafy vegetables like spinach are also rich in the antioxidants lutein and zeaxanthin.
It may interest you:
–How to follow a diet to combat chronic inflammation
– Against wrinkles and sagging: 10 best foods that help you produce more collagen
–5 foods for gut health to eat every day