Spring brings to mind green grass, new life and plenty of fresh food. It is easier to make good choices when you have diabetes because there is an abundance of tasty produce available. Discover 8 anti-inflammatory foods to get you healthy this spring.
- As the weather heats up, you want to stay hydrated. Add a sprig of fresh mint to your water for a dash of refreshing flavor. Chop if off and use it to top off your favorite fruit salads. Mint is a powerful herb with an antioxidant, which may help relieve spring allergy symptoms. The menthol in mint can also reduce congestion and soothe an upset stomach.
- While ginger is often associated with winter, it is great all year round. It can minimize nausea and boosts antioxidant and anti-inflammatory activity in your body. Put ginger in a smoothie or tea with a dash of sugar substitute to satisfy your sweet tooth without causing your blood glucose levels to rise. Sprinkle ginger over salmon for a healthy meal with plenty of omega-3 fatty acids.
- With salmon in mind, this is another healthy food to include in your springtime recipes. The omega-3 fatty acids found in fatty fish such as salmon, sardines and tuna can reduce inflammation in your body. Try to have at least 1-2 servings weekly. Serve it poached, roasted, grilled, pan-seared or baked.
- Spring or green onions add flavor to foods such as salads, soups and sautéed with other vegetables and lean meats. Onions contain polyphenals such as flavonoids that help prevent disease and boost our immune systems. They also have natural antihistamines to minimize spring allergy symptoms as well as antifungal and antibacterial properties.
- Now is the time for plenty of healthy salads. Try arugula and leafy greens such as red leaf and romaine lettuce. They are packed with fiber, chlorophyll, water and vitamins A and K to reduce inflammation, detoxify your body and hydrate it. Mix raw greens in a bowl with a wealth of fresh vegetables, including spring onions, tomatoes and cucumbers. Pour balsamic vinegar and extra virgin olive oil over the salad, which also has anti-inflammatory properties. Make a dinner salad by adding a few thin slices of grilled chicken for protein and croutons to include carbohydrates for a complete meal.
- Take a tip from the Easter bunny and add carrots to your diet. Carrots have vitamin A and other antioxidants to combat cancer and maintain healthy nails, skin and hair. Add carrots to anything from salads, soups, pasta sauces or steam them to serve as a side dish. Snack on raw carrots with calorie-free dip, salsa or hummus as a guilt-free treat.
- Tart cherries are flavorful and may minimize pain from exercising and arthritis. According to a recent study, “tart cherries have the highest anti-inflammatory content of any food”. Add tart cherries to your low-fat yogurt or bowl of morning oatmeal.
- Beets add color and health benefits to a variety of dishes. Eating beets can help lower your blood pressure, eliminate toxins and boost your stamina for a longer workout. Shave beats to add them to salads or roast them as a healthy side dish.
Spring is the perfect time to update your diet to include plenty of fresh and delicious foods. Add them to your usual recipes for a dash of flavor and plenty of health benefits.