Eating quality fresh ingredients with natural anti-inflammatory properties can help you keep those pesky winter colds at bay. If you want to know what foods have natural anti-inflammatory qualities and how to cook with them, then I’d love you to take a look at these 7 anti-inflammatory winter recipes; they’re family-friendly, tasty and perfect for the colder months.
Did you know that even mild inflammation in the body can cause fatigue and increase joint pain?
Inflammation can often be managed with a healthy diet and lifestyle, however, chronic information is a very serious matter, as it has been linked to many life-threatening diseases (such as heart disease and stroke). So, if you suspect you have elevated inflammation (or if you have any health concerns at all, for that matter), we recommend you stay safe, and always seek the advice of a medical professional.
How to stay fit & healthy at home with 28
My online fitness & nutrition program has helped more than 500,000 Australians cook healthier meals, get fitter faster, and live healthier lives. I’d love to help you too.
3 types of foods with natural anti-inflammatory properties
1: Foods that contain Omega-3s
Omega-3 fatty acids not only have anti-inflammatory properties but they are also known to naturally strengthen your immunity by increasing the activity of your major immune cells.
The best sources of omega-3 fatty acids include:
- chia seeds
Why chia seeds are great for gut health.
Once chia seeds have been soaked in liquid they become highly gelatinous. If your gut is inflamed, this gelatinous layer can soothe your gut lining and give your gut a chance to repair itself, thereby potentially reducing your inflammation levels.
Want to cook something healthy using chia seeds? Check out our quick and easy gut-lovin’ raspberry chia pot recipe from our friends at I Quit Sugar.
2: Foods that contain 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
Are you trying to boost your vitamin C levels naturally with food?
The naturally-occurring vitamin C content in food is reduced by exposure to heat and it also reduces with prolonged storage. This means you’ll gain far more benefits from eating foods rich in vitamin C-rich when they are in their natural form, fresh and raw… when you can of course!
3: Foods that are naturally ‘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! There are certain foods which may help reduce inflammation by promoting a balanced gut flora and overall better gut health.
Foods that may help reduce inflammation by promoting a healthier gut include:
- cruciferous vegetables (like broccoli)
- fermented vegetables (like homemade sauerkraut)
- legumes & whole grains
- nuts & seeds
- extra virgin olive oil
How to make gut-friendly sauerkraut at home!
A nutritionist’s guide to avoiding foods that could worsen your inflammation levels
Meg Yonson is a qualified nutritionist and recipe developer for the I Quit Sugar recipe site (of which 28 By Sam Wood is now the proud custodian), and she says studies show inflammation is known to worsen during the cooler months. Meg advises your first step to fighting winter inflammation should be eliminating foods that are high in sugar or sodium. If inflammation is a concern, she also recommends cutting out processed foods, alcohol, dairy and even red meat from your diet.
Always check with a doctor if you have any health conditions or concerns.
While we make every effort to make sure the information we share on this website is accurate and informative, we can’t guarantee the information will always apply to your specific set of circumstances. Please do not use our information to diagnose, treat, cure or prevent any disease, or as a substitute for the advice of a health professional. Please stay safe, and always seek the advice of a medical professional.
7 winter recipes made with natural, anti-inflammatory ingredients
There’s nothing better than curling up with a comforting meal and getting warm from the inside out – and it’ even better when you know you’re eating nourishing ingredients known to assist your digestion and help control your inflammation levels. Try one of my healthy anti-inflammatory meals tonight!
Cheese-filled roast broccoli smothered in a tasty anti-inflammatory drizzle? Yes Please!
If you haven’t tried roasted broccoli like this, then you’re missing out on something special. We reckon this little combo is one of the best healthy vegetarian winter dinners out there – give it a go tonight and tell us what you think!
Anti-Inflammatory Coconut Fish Curry
This speedy one pot curry is bursting with all of those delicious curry spices that we love, including our favourite anti-inflammatory turmeric and fennel! Dished up and on the table in 30 minutes, this winter-warmer is the perfect midweek dinner!
Here’s a tasty stew to help you stay healthy and happy this winter.
Our salmon & dill quiche recipe is filled with natural inflammatory ingredients.
There’s a whole lot of good things in this recipe. It’s fast and simple to make, and it’s yet another one of our winter dinners that provides enough leftovers for a few quick and healthy lunches during the week!
Try this tasty chia pot recipe packed with natural anti-inflammatory qualities
Try our Hazel-Nutty Broccoli Tart Recipe. It’s not just healthy, it saves you time too!
I love the taste of this hazel-nutty crust. And it’s not only healthy, it’s a money saver too. The broccoli filling for the tart is designed to be ‘no-waste’, and the leftovers will become a quick and easy winter’s breakfast for you during the week. That’s what I call a win-win-winter dinner!
Try my sweet potato fritters with smashed avo
It’s not just Melbournians who have gone avo mad. What I love most about this dish (other than the flavour) is that avocado and some fresh, healthy salmon gives you an amazing dose of healthy fats… and it might be just what the doctor ordered this winter!