As summer is upon us, it’s that time of year for cold sandwiches and wraps, with a continued focus on an anti-inflammatory diet. When following an anti-inflammatory diet, chicken and other lean meats are a good alternative to red meat, which can increase inflammation. There are many additions for sandwiches that add the benefit of anti-inflammation:
- Spinach has a good source of nutrients to reduce inflammation, with its Vitamin B & E compounds and omega-3 fatty acids.
- Parmesan cheese offers a reasonable amount of the fatty acids. These fatty acids play a role in reducing inflammation, lowering blood pressure, and improving vascular function.
- Garlic contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines. Therefore, garlic can help fight inflammation and may even help prevent cartilage damage from arthritis.
- In addition to its use as a natural sweetener, honey is used as an anti-inflammatory, antioxidant and antibacterial agent. Eating local honey can also help ward off seasonal allergy symptoms.
- Whole grains tend to be high in fiber. Fiber has body weight–related anti-inflammatory properties. With its lower energy density, a diet high in fiber has been linked to lower body weight, alleviating obesity-induced chronic inflammation evidenced by reduced amounts of inflammatory markers in human and animal studies.