Inflammation is usually classified into two categories: acute and chronic. Acute inflammation occurs when an injury, irritation, or infection occurs and the body must fight to repair damaged body tissues. Signs of acute inflammatory processes that are at work include swelling, redness, heat or pain. On the other hand, chronic inflammation is ‘low grade’ or systemic, is more likely to spread with less pronounced symptoms, and at a slower pace, and unfortunately causes more long-term destruction than acute inflammation. One of the signs of inflammation can be the rapid progression of aging, including rapid cognitive decline and accelerated development of chronic diseases.
Here, we discuss five delicious breakfast ideas that can do double duty for reducing chronic inflammation and slowing down some of the signs or symptoms of aging. To learn more, read popular breakfast foods that reduce inflammation, nutrition experts say.
The grocery store’s yogurt section seems to be expanding with each passing day and fortunately still clocks in at less than $1 a cup. There may be a lot of flavors and types to choose from but sticking to low-fat dairy or non-dairy yogurt with at least six grams of protein per cup is the perfect base for an anti-inflammatory yogurt parfait.
Have some fun and pour the yogurt into a mason jar or other clear food bowl and add alternating layers of walnuts (a source of anti-inflammatory and polyunsaturated omega-3 fatty acids), reduced-sugar granola, and berries such as blueberries or strawberries. Blueberries contain anthocyanins, while strawberries contain ellagic acid, two compounds that have been studied for their protective anti-inflammatory effects related to insulin resistance and cancer, respectively.
Scrambled eggs should not be eaten alone along with some ketchup. Use the scrambled eggs to mix in chopped spinach, tomatoes, and onions for extra nutrition.
And eggs are no longer just from chickens. Sturdy tofu can crumble into a scrambled egg-like texture, and brands like Just Egg and Follow Your Heart have already made plenty of traditional egg flavor so you can get all the experience and plenty of protein without the cholesterol found in animal-based products.
Try switching between traditional chicken eggs and these plant-focused alternatives to round the mark toward a vegan diet, which is associated with exerting anti-inflammatory effects.
We can’t really talk about a great breakfast without mentioning avocado toast. Excitement may have decreased a bit throughout the year for this great breakfast idea, but its ability to fight inflammation and possibly slow aging hasn’t.
Top a slice of sprouted grain bread with chunks of avocado, a slice of tomato, and garnish with hemp seeds to give this breakfast concept a little more oomph. Avocados, along with other healthy fats like olive oil, nuts, and seeds, appear to be linked to reduced inflammation, which can play a role in slowing aging.
We hope you always have a box of whole tortilla chips hanging out in the fridge (if not, they usually start — tortillas can grow and be tacos, personal pizzas, pita chips, pinwheels, etc.), and now we’re getting On using one towards breakfast roll.
Spread a thin layer of peanut butter or other nut butter on your tortilla, then add sliced fruit (bananas here are great as are cinnamon, apples or pears) to harness the “anti-aging” powers of your dish via whole grains, nuts, and pears. fruit. The foods in this breakfast idea align well with the Mediterranean diet, which has been investigated for its contribution to protecting and delaying age-related cognitive decline associated with Alzheimer’s disease.
Start thinking of your smoothies as a reservoir of all products that are near the end of their shelf life (but still within the expiration date!) in your refrigerator. If your broccoli is starting to show some brown edges, the spinach is starting to wilt, and the blackberries are feeling a bit mushy, throw them into a smoothie and you can tap into your nutrition and grocery bill.
An ideal smoothie would include a cup each of dairy or non-dairy milk, fruits and vegetables, plus one serving of protein from protein powder or nuts/seeds. Cranberries are a great fruit you can add to your smoothie that doesn’t get nearly enough of a squeeze. Cranberries contain a flavonoid called quercetin that appears to exude anti-inflammatory effects, which can fight aging by controlling the risk of chronic disease.
Molly Hembrey, MS, RD, LD
Molly Hembrey, MS, RD, LD, is a nationally registered dietitian. Read more