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Inflammation isn’t always a bad thing. In appropriate amounts, inflammation helps protect your body from infection and injury. It’s when inflammation becomes chronic that it does more harm than good. Prolonged periods of inflammation can lead to autoimmune diseases like rheumatoid arthritis, type 1 and type 2 diabetes, lupus, celiac disease, multiple sclerosis, psoriasis, and more. Inflammatory diseases occur when your body responds to triggers with an overly powerful, inappropriate reaction, and attacks your body in the process.
Certain foods are known to contribute to higher inflammation levels in the body, like red meat, which contains a higher percentage of saturated fats. Some substances – like saturated fats, trans fats, and refined sugar – cause the immune system to release inflammatory proteins. Limiting these types of foods in your diet may help to lower inflammation levels.
Eating anti-inflammatory foods or following an anti-inflammatory diet (like the AIP diet), has proven to impact inflammation levels and treat the symptoms of certain inflammatory conditions. Research has shown diets high in vegetables, seafood, fruits, nuts, and healthy oils all can result in lower levels of inflammation.
Whether you’re hosting the whole family or keeping it small, these recipes feature at least one anti-inflammatory ingredient – and they’re bound to be a hit this holiday season!
Image via Eat This, Not That
This recipe from Eat This, Not That, features spinach, garlic, and lemon, all of which boast powerful anti-inflammatory properties. Spinach is a great source of anti-inflammatory compounds, B vitamins, and fiber. Lemons are high in vitamin C, and the citrus flavonoids in the fruit may help reduce inflammation.
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Image via Shutterstock
This recipe from IIN graduate Elise Museles features salmon marinated in plum vinegar and fresh-grated ginger. Ginger has been used in various forms in both traditional and modern medicine, and research has found that its active ingredient gingerol has powerful antioxidant and anti-inflammatory properties.
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Image via Jessica Gavin
This recipe from Jessica Gavin is inspired by Indian cuisine and makes for a unique addition to a traditional, American holiday spread. Curry paste is made from a combination of spices like turmeric, coriander, and chili powder, which are all anti-inflammatory powerhouses.
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Image via Calla Ramont
This recipe from IIN graduate Calla Ramont centers around butternut squash, a seasonal gourd that’s a good source of fiber and potassium, and Brussels sprouts, a cruciferous vegetable that is high in vitamins C and K. The anti-inflammatory part of this dish comes from its cinnamon seasoning – cinnamon contains potent anti-inflammatory properties.
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Image via Leanne Citrone
This recipe from IIN graduate Leanne Citrone makes for a beautiful (and delicious!) centerpiece of your holiday table. Juicy and tender, this whole turkey is seasoned with garlic, thyme, and anti-inflammatory rosemary. Research shows that rosemary may help reduce inflammation, due to its high polyphenol content. Some studies even found that rosmarinic acid (a polyphenol found in rosemary and oregano) reduced inflammation markers in many inflammatory conditions.
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To season and cook:
Image via Feel Good Foodie
This recipe from Feel Good Foodie will round out your holiday offerings with a sweet (but not too sweet) dessert option. This cake is made with extra virgin olive oil, which is high in oleic acid and antioxidants like oleocanthal. Both compounds reduce inflammation in the body.
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These recipes offer a launching point for introducing anti-inflammatory recipes to your holiday crowd. But be mindful – this should only act as a guide when exploring anti-inflammatory foods. What works for you and your situation may not work for everyone else. Having a well-rounded diet – that means including anti-inflammatory foods, like those listed here – is good for your physical and mental health.
Learn more about IIN’s rigorous curriculum that integrates 90+ of the world’s leading experts in health and wellness, blending the scientific and the spiritual to create an immersive, holistic health education.