Snacking provides a boost of energy if several hours pass between meals and blood glucose levels drop. Research shows that it helps curb your appetite to prevent overeating at the next meal while providing extra nutrients when choosing certain snacks like fresh fruit or nuts.
Whether for breakfast or a snack, coconut yogurt is always an easy option. Stay away from sugary blends and opt for a plain variety that you can customize with your own inflammation-fighting toppings. Coconut yogurt provides fat and protein, while blueberries and walnuts are considered anti-inflammatory superfoods. Plus the walnuts provide omega-3s, which help the body restore balance after inflammation.
Indulge in the goodness of avocado and benefit from its anti-inflammatory attributes. Researches show that avocado takes care of free radicals that harm health on a cellular level. Loaded with mono-saturated fats, guacamole is also a rich source of Vitamin E and fiber.
These essential nutrients combat inflammation and promote healthy gut flora. You can cook up this snack from scratch or buy packaged guacamole from a reliable brand. Pair it with tortilla chips, and you get a power-packed party snack.
Fresh fruit may already be your go-to for satisfying sweet cravings, and antioxidant-rich blueberries are unrivaled when it comes to combating inflammation. Berries are also a mainstay of the Nordic diet, which has been shown to reduce the activity levels of inflammatory genes located in adipose tissue, according to research published in The American Journal of Clinical Nutrition.
Smoothies are fantastic because they're essentially a blank canvas waiting to be filled with nutritious, anti-inflammatory ingredients. The secret to making a healthy smoothie is to eliminate high-sugar items (consuming too much added, refined sugar can cause inflammation).
Skip the honey, maple syrup, and other sweeteners and instead rely on bananas, dates, or berries to provide the desired sweetness. Increase the anti-inflammatory element by including leafy greens such as spinach, colorful vegetables such as beets, and dark, antioxidant-rich blueberries.
Several types of fish contain omega-3 fatty acids, which can help your body to combat inflammation, tuna being one of them. While fish is not really a snack, a tuna sandwich can be a great way to quench your hunger. You can keep things light by making a tuna sandwich with whole wheat bread instead of brown bread to have a healthy snack. You can also use fish like sardines and salmon as a salad ingredient.
Fresh fruits and vegetables are the foundation of an anti-inflammatory diet. Many plant-based diets are high in antioxidants. Some meals, on the other hand, can cause the creation of free radicals. Foods fried in repeatedly heated cooking oil are examples.
Some foods include chemicals that might cause or exacerbate inflammation. Sugary or processed meals may cause this, but fresh, natural foods are less likely to do so.
Whether you're looking for healthy afternoon eats for the kids or need a quick, filling, and good-for-you bite during the workday, it's important to choose nutritious snacks that serve your body well. Instead of reaching for something sugary, overly-processed, or nutritionally empty, you should eat not just to fuel up, but to help tone down the inflammation in your body.
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