As the saying goes, you are what you eat. It can be tricky to get high-quality data on people’s diets. Many people overestimate or underestimate the quantities of food they’re eating or forget to track certain foods altogether. That being said, there is enough data that points to a plant-heavy, low-inflammatory diet being the best for preventing a wide variety of diseases, including Alzheimer’s and dementia. Listed below are some foods and associated recipes that may potentially reduce brain inflammation.
Foods and Recipes
Leafy green vegetables like kale, lettuce, and spinach
Hearty Kale Salad: Roasted butternut squash, roasted brussels sprouts topped with a simple vinaigrette dressing, and toasted hazelnuts tossed with Parmesan cheese.
Butternut Squash & Spinach Lasagna: Slices of butternut squash replace noodles in this veggie-based lasagna with spinach, mushrooms, and a creamy cheese sauce. You can make the Parmesan cheese sauce with regular flour or swap in gluten-free flour to make this dish gluten-free. Squash with long, straight necks tend to be easier to cut up and cook. Serve with a fresh salad for a vegetarian meal that you'd be proud to serve at a dinner party.
Salmon and other wild-caught fish (and fish oils)
Dijon Salmon: In this quick dinner recipe, the delicious garlicky mustard mayo that tops baked salmon is a delicious and versatile dipping sauce. Make extra to use as a dip for fries or to make a tuna or chicken salad more interesting. Cooking your brown rice ahead of time helps get this healthy dinner on the table fast, but if you have other leftover whole grains, such as quinoa or farro, they pair nicely.
Quick & Easy Roasted Salmon and Root Vegetables: This pan-roasted salmon and vegetables dish is flavorful, quick, and perfectly fits a Mediterranean diet.
Coffee
Most of us are quickly getting our daily intake of coffee! Enjoy your morning brew and its anti-inflammatory benefits.
Olive oil
Try to replace other oils with olive oil, especially for lower-heat cooking.
Berries
A bowlful of berries with whipped cream can be a tasty and healthy evening snack.
Lentils
Delicious & Filling Taco Soup: This taco soup is filled with classic taco ingredients and flavors, but it's the toppings that make this soup stand out. Better yet, this healthy soup is easy to make, and leftovers freeze beautifully. Filled with different types of beans, you’ll get significant anti-inflammatory benefits from this soup.
Cauliflower
Roasted Cauliflower Soup: In this hearty and warm cauliflower soup recipe, roasting the cauliflower first adds depth of flavor and prevents the florets from becoming mushy. A little tomato sauce and coconut milk give the broth a silky texture. Serve with a dollop of sour cream or yogurt for some added creaminess.
Other foods to try that may potentially reduce brain inflammation include: cold-pressed virgin coconut oil, walnuts, lamb, and beets.
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