A nutritionist has recommended one food that we should all consume which is hailed as a great “anti-inflammatory” food – and you can pick it up for as little as 50p in the likes of supermarkets like Asda. With many people battling chronic inflammation, which is behind many issues such as health diabetes, cardiovascular diseases, and arthritis – to name a few – adding the item to your shopping list each week could help.
According to El Diario Vasco, nutrition expert, Jesús Baraza, “Sardines are one of the most complete and anti-inflammatory foods we can eat”. You can pick these up in many supermarkets with it offering an affordable yet nutrient-rich option. You don’t need to go for the best of the best either with the expert saying that canned sardines are a “perfect as a snack or to complete a dish.”
He continued that they are packed with omega-3 fatty acids, particularly EPA and DHA, are touted for their ability to lower inflammation. “You can use them as a snack, mix them in a salad, or even add them to more elaborate dishes. Just make sure to drain them well to avoid excess oil,” he advises.
Baraza also said that salmorejo, a traditional Spanish soup known for its anti-inflammatory benefits, is a great addition to diets explaining: “Tomato, the main ingredient, is an important source of antioxidants like lycopene, which fights free radicals. Combined with good olive oil, salmorejo becomes a delicious and nutritious option for daily consumption,” he elaborates.
Baraza recommends snacking on chopped walnuts as they are cheap and pack a nutritional punch. “They are perfect to carry in your bag or to add a crunchy touch to salads or yogurts. This type of healthy fat is essential for protecting the heart and reducing systemic inflammation,” he highlights. Guacamole is also a great daily food as it’s high in potassium and healthy fats, and goes with anything from crackers to whole-grain bread or freshened up meals.
“Avocado, the main ingredient in guacamole, provides monounsaturated fats that benefit the heart and help maintain inflammatory balance in the body. The key is to choose nutrient-rich foods and consume them regularly. Small changes in our diet can have a huge impact on our quality of life”, he concludes.
Why are sardines good for me?
In addition to being affordable and readily available, the expert says that they are also a rich source of omega-3s, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids help to reduce inflammation, enhance cardiovascular health by lowering triglycerides and blood pressure and support brain and eye function.
They are also a fantastic source of protein which, essential for tissue repair, muscle strengthening, supporting immune function and helping to maintain energy levels. They are also rich in Calcium and Vitamin D and B12, the latter of which is hailed as being vital for the formation of red blood cell, maintaining nervous system health, and reducing the risk of anemia.
Unlike larger fish like tuna, sardines have very low mercury levels due to their short lifespan and position in the food chain. This makes them safe even for children and pregnant women. And if this wasn’t enough, they enhance ‘good’ cholesterol (HDL) levels and prevent blood clots and from an environmental perspective, sardines are a sustainable option as they reproduce rapidly and aren’t overfished.