ANTI-INFLAMMATORY FOODS AND RECIPES
Did you know that some foods naturally regulate the anti-inflammatory processes of our bodies? Discover our soothing and fortifying recipes!
Anti-inflammatory processes can be naturally regulated through nutrition that favors foods and substances with an anti-inflammatory action. It is important to know which foods stimulate inflammation in order to reduce their consumption in our diet, choosing instead the ones that have an anti-inflammatory action and can also help to prevent skin sensitivity.
- OMEGA 3 FOODS: salmon, cold water fish (possibly not farmed), flaxseeds and walnuts are rich in omega 3s, helping to contrast inflammation and keep the skin barrier healthy.
- PREBIOTICS: foods rich in fiber provide a high concentration of prebiotics that help keep the immune system active, and thus protect the skin from aggressions. Leek, onion, oat and apple are particularly rich in such substances.
Probiotics: living bacteria present in some foods (the best known are the lactobacillus and bifidobacteria present in fermented products such as yogurt, kefir, miso, tempeh, kombucha, fermented cheeses) or in food supplements. When applied locally, they influence the balance and the composition of skin microflora. Through the natural process of fermentation, probiotic bacteria produce acid compounds such as lactic acid that lowers the skin pH. The acid pH prevents the growth of the most harmful bacteria. Although the good effect for the skin of probiotic bacteria is documented, living ferments are generally unstable in cosmetic formulas.
- SUPPLEMENT YOUR DIET : Hyaluronic Acid supplements are highly recommended to maintain the optimal skin hydration level and protect the barrier function.
- ALCOHOL: it should be avoided since it causes a localized vasodilation on the skin.
- SPICY FOOD: avoid spicy foods as spices as pepper, chili pepper and curry, that create vasodilation at a local level.
- FOODS CONTAINING HISTAMINE: nuts such as hazelnut and cashew, strawberry and seafood liberate histamine provoking an inflammatory status.
1) VIDEO RECIPE: CARAMELIZED APPLE OATMEAL
2) LENTIL PATÉ
Serves 1 Ingredients:
· 2 oz shiitake or cremini mushrooms
· 3 tbsp extra virgin olive oil
· 1/2 cup red onion, sliced
· 2 garlic cloves, minced · 1/2 tsp brown sugar
· 2 bay leaves (optional)
· 1 tbsp balsamic vinegar
· 1 tbsp apple cider vinegar or lemon juice
· 1 tbsp tamari or soy sauce
· 2 tsp miso paste or 2-3 tbsp capers
· 1 tbsp rosemary
· 8 sage leaves
· 1 tbsp fresh thyme
· 1 cup walnuts
· 1 1/2 cooked lentils (about 8 oz)
· salt and pepper to taste
Clean and slice the mushrooms. In a large skillet, heat the olive oil and add the onions, minced garlic, sugar and bay leaves. Cook for 5 minutes, stirring often. Add the mushrooms and continue cooking for additional 3-4 minutes. Add the balsamic vinegar, apple cider vinegar, tamari, miso or capers and fresh herbs. Stir and continue cooking for additional 2-3 minutes, until the mushrooms are soft and cooked through. Meanwhile, coarsely chop and toast the walnuts in a pan with a teaspoon of oil or in a preheated oven at 180 °C/350°F for 8 to 10 minutes. Add the lentils and roasted nuts to the mushrooms and stir. Remove bay leaves and transfer to a food processor or blender. Process until the mixture is thick and smooth. Add a tablespoon of water to make the paté creamier if necessary. Add salt and pepper to taste. Transfer to a bowl and serve with toasted bread, crackers or as an appetizer.
Photos and recipes by Francesca Bettoni www.beautyfoodblog.com