Eating foods with natural anti-inflammatory properties can help keep any pesky colds at bay during winter. I’ll show you which foods have the best sources of anti-inflammatory Vitamin C and Omega-3s and then… it’s time to give these tasty, anti-inflammatory recipes a go!
Anti-Inflammatory Tip #1: Have More Omega-3s
Omega-3 fatty acids not only have anti-inflammatory properties but they can also strengthen immunity by increasing the activity of the major immune cells.
The best sources of omega-3 fatty acids are:
- chia seeds
Chia seeds are wonderful for gut health. Once they’ve been soaked in liquid they become gelatinous which soothes your gut lining and gives your gut a chance to repair itself, thereby potentially reducing inflammation. Check out my quick and easy to make gut-lovin’ raspberry chia pot recipe.
Anti-Inflammatory Tip #2: Eat More Vitamin C
Vitamin C is required by certain immune cells to perform their specific tasks efficiently and studies have also shown that Vitamin C can reduce the duration of the common cold in healthy people. Majority of the functions of Vitamin C are related to its properties as a powerful antioxidant. This means that it can fight against any naturally occurring free radicals in the body and reduce oxidative stress and inflammation.
Vitamin C rich foods include
- citrus fruits
- red and green peppers
- brussels sprouts
The Vitamin C content in food is reduced by prolonged storage or by exposure to heat, so it’s best to include these ingredients fresh and raw when you can.
Anti-Inflammatory Tip #3: Get Gut-Friendly
Did you know most of our immune system is controlled by the gut? Our digestive system is where our immune cells learn to become familiar with different pathogens so, later on, it will be able to initiate a fast immune response to protect you? I think that’s a pretty good reason to feed your gut the right foods this winter!
Foods that help reduce inflammation by promoting a healthier gut include:
- cruciferous vegetables (like broccoli & cabbage)
- whole grains
- extra virgin olive oil
How to make gut-friendly sauerkraut at home!
RECIPES: Try these tasty dishes filled with anti-inflammatory ingredients
There’s nothing better than curling up with a comforting meal and getting warm from the inside out. Try one of my favourite winter-warming anti-inflammatory meals tonight!
Winter-Warming Sausage Stew With Buckwheat
Protein-Packed Raspberry Chia Pot
Roast Broccoli Stuffed With Haloumi + Anti-Inflammatory Drizzle
Roasted halloumi-stuffed broccoli? Yes, please! Serve as a side or add some chickpeas to the tray for a filling main.
Hazel-Nutty Broccoli Tart
This easy hazel-nutty crust tastes great with the no-waste broccoli filling. We recommend cooking this one up on a Sunday and keep it in the fridge as a quick and easy breakfast during the week.
Salmon & Dill Quiche
There’s a whole lot of good things in this recipe, plus it’s fast and tasty, we’d love you to try it out!
Sweet Potato Fritters with Smashed Avo
It’s not just Melbourne who has gone avo mad. Avocado and some fresh, healthy salmon gives you an amazing serve of healthy fats… it might be just what the doctor ordered!
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