After indulging in holiday treats and social gatherings for a few weeks, you might be feeling ready to return to your usual routine. While cookies, processed foods, and extra cocktails are tempting during the festive season, they can also contribute to inflammation when consumed regularly. Although a couple of extra Christmas cookies won’t derail your health goals entirely, it’s beneficial to focus on ways to manage inflammation for a healthy start to the new year. Persistent inflammation can increase the risk of diseases like cancer, diabetes, and heart disease, making it important to address.
While enjoying delicious seasonal foods is part of the fun, incorporating anti-inflammatory foods into your meals can help counteract any post-holiday inflammation. Here are some anti-inflammatory foods recommended by dietitians to include in your diet this month:
Canned Tomatoes:
During winter when fresh produce is limited, canned tomatoes can be a convenient option to have on hand. They are a versatile and anti-inflammatory ingredient, rich in vitamin C, a powerful antioxidant that combats free radical damage and inflammation. Cooking and canning tomatoes also enhance their levels of inflammation-lowering antioxidants, such as lycopene, which may have protective effects against cancer. Canned tomatoes are commonly used in hearty cold-weather recipes like chili, soups, and stews, making them ideal for January meals.
Macadamia Nuts:
If you’re looking for healthier snack options for the new year, consider stocking up on nuts. Macadamia nuts, in particular, are rich in monounsaturated fats, like oleic acid, known for their anti-inflammatory properties. They also provide antioxidants that combat oxidative stress and may help reduce inflammation. Additionally, macadamia nuts offer essential minerals like magnesium and manganese, supporting metabolic functions crucial for managing inflammation levels. Enjoy them as a snack or add them to yogurt, oatmeal, salads, or homemade granola for extra crunch and nutrients.
Quinoa:
January is an excellent time to incorporate more whole grains into your diet. Whole grains are high in fiber and essential nutrients such as B vitamins and magnesium. Consuming whole grains is associated with various health benefits, including improved cholesterol levels and a reduced risk of heart disease. Quinoa is a versatile whole grain that can be used in a variety of dishes to boost your nutrient intake and support overall health.
For a nutritious choice, we suggest choosing quinoa. This fast-cooking “super grain” is packed with protein and phytonutrients that help combat inflammation. Quinoa is a good source of flavonoids and polyphenols, which have antioxidant and anti-inflammatory properties. Its mild taste makes it easy to incorporate into various dishes, such as Broccoli & Quinoa Casserole or Baked Kale Salad with Crispy Quinoa.
Salmon is a great source of omega-3 fatty acids that can help reduce inflammation and promote heart health. Nutritionist Daria Zajac recommends adding more salmon to your diet due to its omega-3s, selenium, vitamin B12, and protein content. Whether fresh, frozen, or canned, salmon provides essential nutrients. Try walnut-crusted salmon for a boost of omega-3s or make Easy Salmon Cakes with canned salmon.
Green tea is known for its anti-inflammatory properties and hydration benefits. Drinking green tea has been linked to lower inflammation markers and increased adiponectin levels, which can improve insulin sensitivity. Enjoy green tea in various ways, such as Warm Honey Green Tea or Anti-Inflammatory Golden Tonic, or add it to smoothies for a nutritious boost.
Frozen berries are a convenient way to benefit from their anti-inflammatory properties even when they’re not in season. Berries contain anthocyanins, water-soluble pigments that help reduce inflammation and lower the risk of chronic diseases. Try Cottage Cheese Berry Bowl or Berry Chia Pudding for a healthy snack option rich in antioxidants and omega-3s.
Fresh pomegranates are a nutritious fruit that can last for up to two months in the fridge. Pomegranates are packed with antioxidants, anti-inflammatory compounds, and fiber, which support gut health and help reduce inflammation. Incorporate pomegranates into your diet to boost your intake of vitamin C and enjoy their versatility in recipes.
Overall, these nutrient-rich foods like quinoa, salmon, green tea, berries, and pomegranates can help reduce inflammation and support your overall health.
“Adding a pop of color and flavor to both sweet and savory dishes,” says Mallik. “This Broccoli, Chickpea, and Pomegranate Salad serves as a delightful accompaniment to chicken, fish, or pork.”
The beginning of the year presents a natural opportunity to reflect on our habits and evaluate their efficacy. While the temptation to completely revamp our routines in the new year may be strong, it is often the small changes that prove to be more sustainable in the long run. One easily achievable adjustment is incorporating more anti-inflammatory foods into our daily meals. From convenient options like frozen berries to nutritious choices such as salmon and green tea, there are several dietitian-recommended foods that may resonate with you on this list. Consider stocking up on these items this week as you embark on a journey to combat inflammation and improve your overall health throughout the year.
