Starting Your Day Off Strong: How to Whip Up Simple Anti Inflammatory Breakfasts
You know the saying: breakfast is the most important meal of the day. As cliche as it might sound, there is still a good deal of truth in that statement. Breakfast is your body’s opportunity to refuel after a night of rest, replenishing your energy levels and providing your cells with the glucose they need to be able to properly power through the morning. It kick-starts your metabolism too, helping you burn calories more efficiently during the day.
But not all breakfasts are created equal. For those living with chronic inflammation, selecting the right breakfast foods is an essential part of fighting back against the negative effects of inflammation. Not to mention, beginning your day with good choices may make you more likely to continue making good choices for the rest of the day. If you’re new to an anti-inflammatory diet and unsure where to begin, read on for some ways to start turning your usual breakfasts into anti-inflammatory breakfasts.
Why Choose Anti Inflammatory Breakfasts?
Your diet plays a massive role in your overall health, perhaps more than you might realize. The food you eat not only provides energy, but it can also affect or even aggravate pre-existing health conditions, especially those linked with inflammation.
Inflammation is part of your body’s defense mechanism for fighting off intruders like viruses, bacteria, pollen, and more. When these invaders are present, inflammation is a necessary reaction to keep your body safe. However, if inflammation persists even without the presence of potentially harmful substances, it can cause unwanted stress. This is a condition known as chronic inflammation, and it has links to various other health conditions, such as arthritis, depression, cancer, diabetes, and heart disease.
If you suffer from chronic inflammation, your doctor may instruct you to make these lifestyle changes: cutting out inflammatory foods and adding in anti-inflammatory foods. Examples of inflammatory foods include red meat, dairy products, artificial sweeteners, refined carbohydrates, saturated fats, and more. When eaten regularly, these foods can increase inflammatory symptoms by producing extra free radicals in the body, thus leading to oxidative stress. Anti-inflammatory foods, on the other hand, are often rich in antioxidants and work to combat oxidative stress by balancing out the ratio of free radicals.
For more information about how anti-inflammatory foods can help revolutionize your diet, check out our article on Anti-Inflammatory Snacks.
Eggs
Many people can’t think of breakfast without eggs springing to mind. Luckily, eggs are an excellent food for low inflammation thanks to their high levels of vitamin D. Vitamin D plays many different and equally important parts throughout the body. One of these jobs is to increase your body’s production of IL-10, an anti-inflammatory protein secreted by cells. Thus, supplying your body with an extra boost of vitamin D via your favorite easy egg recipes in the morning may help reduce inflammation throughout the day. Plus, eggs are also a great source of protein.
If you're tired of the same old egg scramble, we suggest trying your hand at whipping up a nutritious and delicious open-faced egg sandwich for your anti-inflammatory breakfasts. To keep it gluten free and avoid any refined carbohydrates, be sure to serve it up on your choice of whole grain toast, waffles, or English muffins. And don’t forget to top it off with some extra additions, like salsa and avocado!
Avocado
Speaking of avocados, these super foods reign supreme as one of the standout champions among healthy foods. But does that mean they’re good for anti-inflammatory breakfasts as well? Of course! And here’s why.
Not only are avocados a known source of antioxidants, which help fight back against the oxidative stress linked with inflammation that we mentioned earlier, but they also provide monounsaturated fats. Visceral fat is a substance that surrounds some of your internal organs. Having too much visceral fat may cause your cells to create inflammatory substances. According to recent studies, however, monounsaturated fats, like those present in avocados, may be able to lower the amount of visceral fat in your body, thus reducing inflammation as well.
For a unique twist on the traditional avocado toast for breakfast, try adding some hummus and sprouts alongside your avocado spread. You may even be able to find some sprouted bread, which contains whole grains that have begun to sprout, at your local supermarket.
Turmeric and Ginger Smoothie Bowl
Turmeric and ginger are both renowned for their anti-inflammatory properties. Turmeric contains curcumin, which has been shown to have strong anti-inflammatory effects, while ginger contains gingerol, another compound with potent anti-inflammatory properties. Combine these ingredients in a smoothie bowl with fruits like pineapple, mango, and banana for sweetness, and add a dash of black pepper to enhance the absorption of curcumin. Top with nuts, seeds, and coconut flakes for added texture and flavor.
Fruit
To pump up your antioxidants vegan style, fruit is the way to go! Many different types of fruits have anti-inflammatory benefits, including berries, apples, grapes, pomegranates, and citrus fruits. Not to mention, if you prefer a sweet breakfast to the usual savory options, there are tons of recipes you can make with your favorite kinds of fruits.
A yummy fruit smoothie makes a super quick and convenient on-the-go breakfast for those days when you need to get out the door ASAP or when you’re planning on a heavier lunch. A berry smoothie, mixing together strawberries, blueberries, and the like with your choice of non-dairy milk or yogurt can maximize your anti-inflammatory foods. Or, if you typically eat cereal or oatmeal in the morning, try cutting up some fresh fruit to throw in and add a burst of natural sweetness to help you get energized for the day.
Chia Seed Pudding with Walnuts and Berries
Chia seeds are rich in omega-3 fatty acids, fiber, and antioxidants, all of which contribute to their anti-inflammatory properties. Prepare a chia seed pudding by soaking chia seeds in your choice of non-dairy milk overnight. In the morning, top the pudding with a handful of walnuts, which are also high in omega-3s, and a generous serving of antioxidant-rich berries such as blueberries, raspberries, or strawberries. This breakfast is not only delicious but also packed with nutrients to support overall health and reduce inflammation.
Fish
You might not always think about fish first in the morning. However, some types of fish, like salmon, can be added into your usual breakfast favorites to quickly morph them into anti-inflammatory breakfasts and give you some extra ammunition against your chronic inflammation. Fatty fish contain omega 3 fatty acids, which have potent anti-inflammatory properties thanks to their ability to inhibit the production of certain hormones that lead to inflammation. Examples of fatty fish include salmon, tuna, mackerel, cod, and sardines.
Salmon, smoked or not, is a popular choice to add to egg scrambles and omelets. You can also top your avocado toast with a bit of salmon or even add it to a whole grain bagel. Don’t be afraid to get creative with your recipe ideas and try new things. You never know what might end up as your new go-to breakfast dish.
Quinoa Breakfast Bowl with Spinach and Almonds
Quinoa is a gluten-free whole grain that is high in protein, fiber, and various vitamins and minerals. It also contains antioxidants that help combat inflammation. Cook quinoa according to package instructions and then combine it with sautéed spinach for an extra dose of antioxidants and fiber. Top the bowl with sliced almonds, which are rich in vitamin E and other nutrients with anti-inflammatory properties. Drizzle with a little olive oil and a squeeze of lemon juice for added flavor and health benefits. This hearty breakfast will keep you satisfied and energized throughout the morning while supporting your body's fight against inflammation.
Key Takeaways
Beginning your day with a nutritious, anti-inflammatory breakfast may help you make better choices throughout the day and lower the effects of chronic inflammation.
Vitamin D, found in eggs, increases your body’s production of IL-10, an anti-inflammatory protein secreted by cells.
Monounsaturated fats, like those present in avocados, may be able to lower the amount of visceral fat in your body, thus reducing inflammation.
Fruits are a sweet yet powerful source of antioxidants.
Fatty fish like salmon contain omega 3 fatty acids, which have potent anti-inflammatory properties thanks to their ability to inhibit the production of certain hormones that lead to inflammation.
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