25 Anti-Inflammatory Breakfasts You Can Make in 15 Minutes or Less (2024)

FAQs

25 Anti-Inflammatory Breakfasts You Can Make in 15 Minutes or Less? ›

Smoothies are a great way to load up on key anti-inflammatory foods like berries, probiotic-rich yogurt and greens. When creating your blender breakfast, incorporate a protein source like Greek yogurt, tofu or even a protein powder to balance carbs and to keep you fuller for longer.

Smoothies are a great way to load up on key anti-inflammatory foods like berries, probiotic-rich yogurt and greens. When creating your blender breakfast, incorporate a protein source like Greek yogurt, tofu or even a protein powder to balance carbs and to keep you fuller for longer.

Anti-inflammatory Foods

One form of these powerful inflammation fighters is found in fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies. You can get the benefit from eating the fish or by taking fish oil supplements. Vegetarians and vegans have options, too.

Eggs are a natural source of vitamin D, which has been shown to have anti-inflammatory effects. Adequate levels of vitamin D may help reduce inflammation and support immune function.

Anti-inflammatory foods

green leafy vegetables, such as spinach, kale, and collards. nuts like almonds and walnuts. fatty fish like salmon, mackerel, tuna, and sardines. fruits such as strawberries, blueberries, cherries, and oranges.

Functional foods such as eggs contain a variety of essential nutrients and vital components including egg proteins, phospholipids, lutein and zeaxanthin that curb inflammation. The vitamin D present in the eggs modulates the inflammatory response in rheumatoid arthritis.

Unfortunately, many foods considered part of the traditional western diet can cause inflammation. When following an anti-inflammatory diet, avoid eating: Foods high in saturated fats (including red meat, cheese and foods made with saturated fats and oils) Full-fat dairy (such as cheese and whole milk)

Do bananas help inflammation? ›

Bananas contain magnesium and potassium and also have antioxidant and anti-inflammatory properties. These components may help bone density and alleviate arthritis symptoms. Eating foods that are part of an anti-inflammatory diet may also help reduce arthritis symptoms.

Generally, it is believed that the anti-inflammatory properties of potato are also related to proteins with protease inhibitor activity.

Antioxidants Aplenty

Purple-fleshed sweet potatoes are thought to contain super-high levels of antioxidant and anti-inflammatory agents. As these substances pass through your system, they balance out free radicals -- chemicals that harm your cells.

Lemons contain vitamin C, a powerful antioxidant, and are a source of plant compounds called flavonoids, which have antioxidant and anti-inflammatory effects. Antioxidants are compounds that help protect the body's cells from damage.

Oatmeal has anti-Inflammatory properties.

Oats boast 24 phenolic compounds — plant compounds that have antioxidant properties. One antioxidant group called avenanthramides are found almost exclusively in oats and help reduce inflammation and protect against coronary heart disease.

Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet. The best sourdough and rye bread varieties to reduce gut inflammation are those made from whole grains.

Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory. Inflammation in the body is a mechanism thought to be at the center of the majority of chronic diseases.