He fast pace of life and the consumption of processed foods They are the order of the day, and their negative impact on the balance of our body is undeniable. This can result in inflammation, inflammation that can become chronic over time and that often arises from poor diet and unhealthy habits.

It is vital, therefore, to be aware of this reality, avoid ultra-processed foods and opt for healthy foods and a healthy lifestyle, all of which will have an impact on our well-being. Start the day with An anti-inflammatory breakfast full of nutrients is the first step to transforming our habits and enjoy life with all its potential. Therefore, we offer you five delicious recipes so you can start your mornings with vitality and without inflammation!

What foods to avoid in an anti-inflammatory breakfast

In an anti-inflammatory diet, it is as important to introduce healthy foods as it is to avoid those that promote inflammation. This last type of food is very common in many people’s breakfasts, so it is important to review them:

• Sugar and artificial sweeteners: They increase blood glucose and promote inflammation, affecting the health of the microbiota and the immune system. Additionally, over time, they can trigger type 2 diabetes and obesity, among other metabolic diseases.
• Refined flours: They lack fiber, which causes insulin spikes, promoting weight gain and inflammation. This type of flour is usually used in the preparation of cookies, pastries, breakfast cereals or industrial bread toast.
• Cereals with gluten: In sensitive people, gluten, the wheat protein, can damage the intestine and cause intestinal permeability, compromising the absorption of nutrients and leading, in some cases, to nutritional deficits.
• Cow dairy: They promote inflammation and often cause digestive problems in people sensitive to lactose. They are also related to respiratory and skin problems, due to the type of protein they contain and an excess of hormones.
• Fried foods: They contain trans fats and toxic compounds such as acrylamide, which are formed when the oil is heated too much. In addition to being inflammatory, they promote oxidative stress.
• Sausages and cold cuts: They are high in sodium and saturated fat, which can compromise heart health over time. In addition, most contain dangerous additives and preservatives such as nitrites.

What foods should not be missing from an anti-inflammatory breakfast

Let’s see what foods are recommended when preparing anti-inflammatory breakfasts:

• Fresh vegetables and red fruits: Low in sugars and full of antioxidants, vitamins, minerals and fiber. They reduce the risk of chronic diseases and improve digestive and immune health. They are also a powerful antiaging.
• Healthy fats: Foods such as avocado, extra virgin olive oil, walnuts and flax or chia seeds contain essential fatty acids with great anti-inflammatory properties thanks to their omega 3 content.
• Vegetable proteins: Legumes and soy derivatives, such as tofu and tempeh, are excellent sources of protein low in saturated fat and rich in fiber that keeps insulin spikes at bay. Furthermore, tempeh, being a fermented food, is a great ally for the intestinal microbiota.
• Whole grains and pseudocereals: Oats, quinoa, buckwheat and amaranth, among others, are also rich in fiber and quality nutrients. They promote intestinal transit and take care of our metabolism. They are also suitable for people with gluten intolerance.
• Spices: Turmeric, ginger and cinnamon. They add flavor and offer anti-inflammatory action. Additionally, cinnamon helps regulate blood sugar.

5 anti-inflammatory breakfast recipes

Oatmeal porridge with apple and walnuts

Ingredients:

• 1/2 cup whole oats
• 1 cup unsweetened almond milk
• 1/2 apple cut into cubes
• 1 tablespoon chopped walnuts
• 1 teaspoon cinnamon
• 1 teaspoon chia seeds

Preparation:

1. Cook the oats in the almond milk over medium heat until smooth and creamy.
2. Add the apple, cinnamon and walnuts, and mix well.
3. Serve with chia seeds sprinkled on top.

To drink: Accompany this porridge with a ginger and lemon infusion. Ginger has anti-inflammatory properties and helps digestion. While lemon, rich in vitamin C, strengthens our defenses and provides extra antioxidants for our cells.

Avocado toast with tomato and basil

Ingredients:

• 1 slice of buckwheat bread
• 1/2 avocado
• 1 sliced ​​tomato
• fresh basil leaves
• Sea salt and black pepper to taste
• A splash of extra virgin olive oil

Preparation:

1. Lightly toast the slice of bread.
2. Mash the avocado on the toast with a fork.
3. Arrange the tomato slices and basil leaves on top.
4. Add salt, pepper and a splash of extra virgin olive oil.

To drink: Accompany this anti-inflammatory breakfast of a cup of green tea.It is a good way to provide an extra dose of antioxidants, especially catechins, known for their anti-aging and anti-inflammatory action.

Chia pudding with red berries

Ingredients:

• 3 tablespoons chia seeds
• 1 cup unsweetened coconut milk
• 1/2 cup of red fruits (strawberries, blueberries, raspberries)
• 1 teaspoon raw honey (optional)

Preparation:

1. Mix the chia seeds with the coconut milk in a container and let it sit in the refrigerator overnight.
2. The next day, add the red berries and honey if you wish.
3. You can decorate with nibs of cocoa to give it a crunchy touch.

To drink: You can accompany this chia pudding with golden milk, Made with a vegetable drink of almonds or coconut, and a pinch of turmeric, ginger, cinnamon and black pepper. In addition to strengthening defenses, it is a great anti-inflammatory, antioxidant and digestive drink.

Tofu Stir-Fry with Spinach and Mushrooms

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Ingredients:

• 100g firm tofu, crumbled
• 1 cup fresh spinach
• 1/2 cup sliced ​​mushrooms
• 1 clove of garlic, minced
• 1 tablespoon extra virgin olive oil
• Sea salt and pepper to taste
• 1/2 teaspoon turmeric

Preparation:

1. Add a little olive oil to a frying pan and heat over medium heat.
2. Add the garlic and mushrooms, and sauté until tender.
3. Add the crumbled tofu and turmeric, and cook for a few minutes.
4. Add the spinach and cook until slightly wilted.
5. Season with salt and pepper to taste.
6. You can optionally accompany it with buckwheat toast.

To drink: Accompany this salty breakfast of chamomile. This pleasant infusion provides us with great benefits thanks to apigenin, which contains a powerful antioxidant that also fights inflammation.

Spinach and strawberry smoothie

Ingredients:

• 1 cup fresh spinach
• 1 cup of strawberries
• 1 banana
• 1 cup coconut water
• 1 tablespoon ground flax seeds

Preparation:

1. Mix all the ingredients in a blender until you obtain a smooth and homogeneous consistency.
2. Serve in a glass or glass and add ice cubes.
3. You can decorate on top with chopped walnuts for an extra contribution of omega 3