Inflammation is more than just a buzzword. It’s a chronic problem when it comes to health and many people suffer from inflammation in the body on a day-to-day basis. Everything from joint paint and ongoing headaches, to more pronounced conditions like heart disease, type 2 diabetes, autoimmune disorders and more can be signs of inflammation in the body.
Breakfast is a key element to immune system support, blood sugar stabilization and fueling up your body for the day. Processed sugars trigger the release of inflammatory messengers called cytokines, and foods high in sugar and saturated fat can spur inflammation. A cup of coffee and a bagel or skipping breakfast isn’t going to energize, empower or heal the inflammation that you may be dealing with (or that you may not yet see!), or help strengthen your immune system.
Skipping breakfast or poor eating habits deprive your body of the fuel it needs to function properly. When we don’t fill our stomach with foods that contain protein, good fats, vitamin and minerals that support health, our body has nothing to run on and that can lead to trouble. We typically wake up with low blood sugar. If we don’t choose foods that raise it gently (protein, fat, fibre) and instead select foods that spike it (bagel, sugary cereal, muffins), it will lead to increased stress and inflammation due to cortisol spikes, greater hunger and increased risk of developing type 2 diabetes and heart disease.
Reducing inflammation in the body starts with a nourishing breakfast. Here are three delicious anti-inflammatory breakfast recipes to start your day.
1.Energizing Pineapple Anti-Inflammatory Smoothie
Why it’s good for inflammation: Pineapple contains bromelain, a type of proteolytic enzyme which helps the body fight inflammation. Turmeric and ginger are anti-inflammatory as well, while the chia seeds contain important omega 3 fatty acids. Omega 3s are essential fats the body cannot produce on its own and must get from food. They are an important part of cell membranes and are involved with the action of hormones that regulate inflammation. Immune supportive, blood sugar stabilizing protein powder rounds out this smoothie to offer you a powerhouse morning start.
2. Avocado Toast with Egg
Image: iStock/Vladislav Nosick
Why it’s good for inflammation: Eggs sometimes get a bad rap, but when you buy pastured (not pasteurized) eggs they are a great source of protein that provides vitamin B12, selenium and healthy omega-3 fats. Protein helps to stabilize blood sugar, B12 keeps your nerves and red blood cells healthy and selenium is an antioxidant that protects cells from damage caused by inflammation.
Ghee is wonderful for our digestive tract, a major part of our immune system. Digestive problems are linked to allergies, arthritis, autoimmune disease, dementia, cancer and more. A healthy gut is better at nutrient absorption and fighting toxins, both of which are good for reducing inflammation. Avocados contain healthy fats that protect against inflammation, while the addition of dark leafy greens provide a wide range of health-supportive phytonutrients.Print
3. Quinoa Chia Porridge
Why it’s good for inflammation: This recipe is a bowlful of warm goodness! Quinoa and nuts offer anti-inflammatory and blood-sugar stabilizing protein, the cashews offer creaminess and cinnamon also helps to blood sugar and reduce our inflammatory load. Add in some antioxidants and chia seeds to complete the wow factor for this breakfast. What better way to start your morning?Print
These are just a few of the many ways you can start your day with nutrition that fights inflammation. What is your favorite breakfast food? I’d love to hear from you in the comments below. Wishing you a day full of happy, healthy eating!
Header image: iStock/tvirbickis