Best snack to reduce inflammation, says dietitian
Our bodies are very good at what they do. They have complex systems that help us fight disease, heal wounds, and eat delicious food. And one of the many mechanisms our bodies use to help us is inflammation. When something happens to us, like an injury or infection, our body uses inflammation as a way to heal itself.
And while this process is necessary for survival, it can turn into chronic inflammation if our body is still in a state of need for healing.
“Chronic inflammation can contribute to several diseases such as cancer, heart disease, Alzheimer’s disease and diabetes. lifestyle changes ”, says Lauren Harris-Pincus MS, RDN author of The Protein-Packed Breakfast Club.
So when we are looking for foods that help us reduce inflammation in our body, what we are really looking for are foods that help keep our bodies healthy and functioning properly. And according to Pincus, the The best snack for reducing inflammation is blueberries, due to their powerful health benefits and healing properties. Here’s why, and for more healthy eating tips, be sure to read The 7 Healthiest Foods To Eat right now.
How Can Blueberries Reduce Inflammation?
Most of the health benefits of blueberries are found in its skin, in a compound called anthocyanin.
“Anthocyanins are the plant compounds found in the skin of wild blueberries that give them their pretty purplish-blue hue,” says Pincus, “and a growing body of research suggests that these anthocyanins work to reduce inflammation and are beneficial for it. man in general. “
One of the ways anthocyanins can help reduce inflammation is through metabolic health. Inflammation has been linked to metabolic disorders such as high blood pressure, high blood sugar, and excess body fat. And according to Pincus, blueberries may help reduce the risk.
“Wild blueberries have been shown to help regulate blood pressure and improve insulin sensitivity to better control blood sugar for better metabolic health,” says Pincus.
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Blueberries can also help fight inflammation by improving the overall health of our heart and brain and reducing our risk of getting certain diseases.
“Blueberries promote healthy blood circulation, which helps provide the brain with the energy and oxygen it needs to function optimally,” says Pincus.
A report of Advances in nutrition have shown that an increased intake of anthocyanins is associated with a reduced risk of cardiovascular disease. This report also found similar results in several studies with a decreased risk of coronary heart disease after a higher intake of anthocyanins.
Because inflammation is our body’s way of fighting something wrong, we can fight this response by healing our bodies and eating nourishing foods as much as possible.
What are some snacks to make with blueberries?
Pincus also had a few suggestions for different ways to eat blueberries so you wouldn’t get bored of them!
“First of all, wild blueberries contain more anthocyanins than conventional blueberries, so look for them at the grocery store if you can,” says Pincus.
If you ever get bored with blueberries, try switching them up.
“It’s so easy to munch on wild blueberries by mixing them into yogurt or cottage cheese, blending them into a smoothie or adding them to muffins or energy bars,” Pincus explains, “or making a jam from chia by cooking wild blueberries in the microwave until popping and stirring the chia seeds for a high-fiber filling on whole grain toast or crackers. “
For more tips on healthy snacks, read this below: