Inflammation is usually divided into two categories: acute and chronic. Acute inflammation occurs when there is an injury, irritation, or infection, and the body must fight to repair the damaged tissue. Symptoms of acute inflammatory processes that do their work include swelling, redness, heat, or pain. Chronic inflammation, on the other hand, is more “underlying” or systemic, spreading with less recognizable symptoms and, unfortunately, causing more long-term damage than acute inflammation. One symptom of inflammation may be accelerated aging, including faster cognitive decline and faster development of chronic disease.
Here we discuss five delicious breakfast ideas that will do double duty to reduce chronic inflammation and alleviate some of the signs or symptoms of aging. To learn more, read Popular Breakfast Foods That Reduce Inflammation, Nutritionists Say.
The grocery store yogurt section seems to be expanding by the day, and thankfully, it still checks in at less than a dollar a cup. There are many flavors and types to choose from, but sticking with low-fat milk or dairy-free yogurt with at least six grams of protein per cup is a great base for an anti-inflammatory yogurt parfait.
For a little fun, pour your yogurt into a bowl or other larger container and add nuts (a source of good anti-inflammatory omega-3 polyunsaturated fatty acids), reduced-sugar granola, and fruit. like blueberries or strawberries. Blueberries contain anthocyanins and strawberries contain ellagic acid, which have been studied for their protective anti-inflammatory effects on insulin resistance and cancer.
You don’t need to eat scrambled eggs alone with ketchup. Take the opportunity to mix in some chopped spinach, tomatoes, and onions with the eggs for extra nutrition.
And eggs are no longer from chickens. Hard tofu tastes like ground-up “eggs,” and brands like Just Egg and Follow Your Heart are familiar with the taste of traditional eggs, so you can get all the experience and plenty of protein without the animal cholesterol. items.
Try swapping out regular chicken eggs for these plant-based alternatives, moving closer to a plant-based diet linked to anti-inflammatory effects.
We can’t talk about an amazing breakfast without mentioning avocado toast. Excitement for this amazing breakfast idea may have waned a bit over the years, but its ability to fight inflammation and possibly slow aging hasn’t.
To give this breakfast concept extra oomph, top a slice of sprouted grain bread with avocado slices, a slice of tomato, and some hemp seeds on top. Avocados, along with other healthy fats like olive oil, nuts, and seeds, reduce inflammation, which can play a role in slowing down aging.
Hopefully you always have a bag of whole grain tortillas hanging out in your fridge (if not, it’s a good habit to start—a tortilla can grow into a taco, individual pizza, pita chips, pinwheels, etc.), and now we’re using it for breakfast.
Spread a thin layer of peanut butter or other nut butter on a tortilla, then add slices of fruit (bananas are great here, as well as cinnamon apples or pears) and add “anti-aging” powers to your plate with whole grains, nuts, and seeds. fruit. The nutrients in this breakfast idea are consistent with the Mediterranean diet, which has been studied for its role in protecting against and delaying age-related cognitive decline associated with Alzheimer’s disease.
Start by thinking of your smoothies as a reservoir for all the near-expiry (but not expired!) foods in your fridge. If your cauliflower is starting to show brown edges, your spinach is wilting, and your blueberries are feeling a little mushy, toss them into a smoothie and you can use that meal and grocery bill.
An ideal smoothie includes a glass of milk or non-dairy milk, fruit and vegetables, and a serving of protein from protein powder or nuts/seeds. An amazing fruit to add to your smoothies is the cranberry, which doesn’t get nearly enough press. Cranberries contain a flavonoid called quercetin, which exhibits anti-inflammatory effects that may fight aging by controlling the risk of chronic diseases.
Molly Hembree, MS, RD, LD
Molly Hembree, MS, RD, LD, is a nationally recognized registered dietitian. Read more