5 Anti-Inflammatory Staples You Need In Your Pantry
1. Whole grains
Whole grains such as quinoa, brown rice and steel-cut oats are easy to prepare and a nutrient-rich way to feel fuller for longer, without the inflammatory side effects. Whole grains are rich in antioxidants and B-vitamins, help lower cholesterol, and provide prebiotics, which are beneficial in maintaining a healthy gut. Add some quinoa or brown rice to your favourite soups and salads, or start your day off right with a warm bowl of steel-cut oats and add your own toppings such as shredded apples, raisins, or a swirl of maple syrup and sliced banana!
Foods found in the allium family like garlic, onions and leeks are a great way to add flavour to your favourite dishes while helping to regulate your immune system and providing anti-inflammatory properties. Garlic and onions have a longer shelf-life than other vegetables, so they are perfect for storing in your pantry.
3. Olive Oil
With so many choices for cooking oils in your supermarket aisle, it can be a bit overwhelming! Olive oil is a great choice for those with rheumatic conditions because it contains anti-inflammatory compounds and heart-healthy fats. Olive Oil has three different grades to use depending on how you will be cooking with it. The most common grade is Extra Virgin Olive Oil, which is excellent for dressing salads, marinades and grilling. Classic Olive Oil is a great “everyday cooking oil” for sautéing, roasting, baking and frying. There is also a Light-Tasting Olive Oil grade available for when you want the benefit of olive oil without the flavour.
4. Dried Pulses
Canned beans, lentils and chickpeas may seem more convenient but are sometimes challenging to open. Cooking dried pulses can be an easy, pain-free way to add protein and fibre to your diet while helping to lower C-reactive protein levels, important for those with Rheumatoid Arthritis. Red and kidney beans are an excellent choice to improve immune function, lower cholesterol and decrease inflammation.
Look no further than the mighty nut! Nuts such as almonds, walnuts and pistachios are excellent sources of omega-3 fatty acids, antioxidants and fibre. All of which help to lower your inflammatory response while keeping you feeling fuller for longer. You can always purchase roasted nuts, but they are easy to make at home too!
*article courtesy of Cristina Montoya, Registered Dietitian, https://www.arthritisdietitian.com/