Introduction
Inflammation is a natural response of the body to protect itself from harm, but when it becomes chronic, it can lead to a variety of health issues. Eating the right foods can help reduce inflammation and improve overall health. Dietitians recommend eating certain frozen foods to decrease inflammation. In this article, we will discuss the best frozen foods to decrease inflammation, according to a dietitian. We will also provide tips on how to choose the healthiest frozen foods and how to incorporate them into your diet.
The Best Frozen Foods to Decrease Inflammation, Says Dietitian — Eat This Not That
If you’re looking to reduce inflammation in your body, dietitians recommend adding certain frozen foods to your diet. Eating a variety of frozen fruits and vegetables can help you get the vitamins and minerals you need to reduce inflammation. Here are some of the best frozen foods to decrease inflammation, according to dietitians.
Frozen Berries
Frozen berries are a great source of antioxidants, which can help reduce inflammation. Berries are also high in fiber, which can help keep your digestive system healthy. Try adding frozen blueberries, raspberries, and blackberries to your smoothies, oatmeal, or yogurt.
Frozen Veggies
Frozen vegetables are a great way to get your daily dose of vitamins and minerals. They are also low in calories and high in fiber, which can help reduce inflammation. Try adding frozen broccoli, spinach, kale, and cauliflower to your soups, stir-fries, and casseroles.
Frozen Fish
Frozen fish is a great source of omega-3 fatty acids, which can help reduce inflammation. Try adding frozen salmon, tuna, and mackerel to your salads, sandwiches, and stir-fries. You can also bake or grill frozen fish for a healthy and delicious meal.
Frozen Edamame
Edamame is a great source of protein and fiber, which can help reduce inflammation. Try adding frozen edamame to your salads, stir-fries, and soups. You can also snack on frozen edamame as a healthy and delicious snack.
Frozen Avocado
Frozen avocado is a great source of healthy fats, which can help reduce inflammation. Try adding frozen avocado to your smoothies, salads, and sandwiches. You can also use frozen avocado as a topping for tacos, burritos, and nachos.
Adding these frozen foods to your diet can help reduce inflammation and keep your body healthy. Be sure to talk to your doctor or dietitian before making any changes to your diet.
It’s now well known, thanks to thousands of research articles, that chronic low-grade inflammation increases your risk for myriad health conditions including heart disease, stroke, diabetes, arthritis, lupus, and even dementia. One of the best ways to combat chronic inflammation is with diet and exercise, including keeping your weight in check.
An anti-inflammatory diet is based on primarily eating plant-based foods while also limiting added sugars, refined foods, and animal-based foods that are high in saturated fat.
Read on for four anti-inflammatory foods that you can find in the freezer aisle, and for more on how to eat healthy, don’t miss The #1 Best Juice to Drink Every Day, Says Science.
Next time you’re in the frozen aisle, you’ll want to pick up these little blue-hued gems. That’s because they’re packed with flavor and compounds known as anthocyanins that give them their dark blue color.
Studies show that anthocyanins can help to decrease inflammation implicated in many chronic diseases, such as heart disease, type 2 diabetes; neurogenerative conditions; and some types of cancer. Wild blueberries have 33% more anthocyanins than ordinary blueberries.
Wild blueberries are never planted—they grow wild and are picked at the peak of ripeness ensuring that all the health and flavor benefits are locked in. Add them to your cereals, salads, and yogurt to boost taste and nutrition!
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Among the top inflammation fighters are essential fatty acids called omega-3s – particularly those found in salmon and other fatty fish called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3s can help control immune system cells and enzymes known as cytokines, which both drive up the inflammatory response.
Studies show that EPA and DHA can help reduce pain and inflammation in rheumatoid arthritis, while early research indicates that fish-based omega-3s may be useful in treating inflammatory conditions including lupus, psoriasis, multiple sclerosis, and even asthma. Frozen salmon is a healthy, more affordable option to get these beneficial omega-3s.
RELATED: The #1 Best Fish to Eat to Reduce Inflammation, Says Science
You may think of cranberries as a Thanksgiving side dish, but frozen cranberries are a great option to enjoy year-round and they can help combat inflammation. The crimson berries are tiny, but they pack a big anti-inflammatory punch, thanks to the flavonoids, phenolic acids, benzoates, hydroxycinnamic acids, terpenes, and other bioactive compounds.
What’s more, cranberries are antioxidant powerhouses. A study published in Nutrition Research found that participants who drank cranberry juice had lower levels of C-reactive protein, a biomarker of systemic inflammation, compared to those who did not drink cranberry juice.
Look for frozen cranberries that have no added sugar and then incorporate them into your favorite recipes—from savory to sweet—from smoothies and sauces to whole-grain pancakes or muffins.
Frozen leafy greens, like broccoli, spinach, kale, and collards, are all great choices to neutralize your immune system. Broccoli is unique because it’s rich in sulforaphane, an antioxidant that suppresses some of the body’s inflammatory response.
In addition, a cup of broccoli has as much vitamin C as an orange and is low in calories and fiber-rich.
Incorporate broccoli into salads, soups, and stews; include in stir-fries, and egg-based dishes. Enjoy fresh broccoli with low-fat dressings or hummus.