This simple frozen food will make for the perfect addition to your breakfast in the morning.
Reviewed by Dietitian Emily Lachtrupp, M.S., RDReviewed by Dietitian Emily Lachtrupp, M.S., RD
Chronic inflammation might not be something you can see, but it can certainly be felt. You may experience lower energy levels, nagging aches and pains, trouble sleeping and may get sick more often. Overtime, chronic inflammation in the body can lead to the development of chronic diseases, such as cardiovascular disease, diabetes, inflammatory bowel disease and many more.
And, yes, your diet does play a role in chronic inflammation. But that’s a good thing because it means you can make specific food choices that help fight inflammation.
When it comes to grocery shopping, you may head straight to the fresh fruits and veggies. These are great anti-inflammatory choices. But don’t discount the frozen food section. If you’re focusing on reducing inflammation in the body and are looking for which frozen foods at Trader Joe’s to stock up on to help you, read on. We asked Indianapolis-based nutritionist Wan Na Chun, M.P.H., RD, owner of One Pot Wellness, to determine her top pick.
Related: The 8 Worst Foods to Eat for Inflammation
How to Choose Anti-Inflammatory Frozen Foods
Aim for a Variety of Fruits and Vegetables
Don’t forget to add some brightness to your plate. “Look for options that include a variety of colorful fruits and vegetables, particularly leafy greens and berries, which are rich in antioxidants and anti-inflammatory compounds,” Chun explains. Eating a diet high in antioxidant foods—especially those containing plant compounds called polyphenols—helps to decrease disease risk and lower inflammation in the body.
Look for Less-Processed Ingredients
Excessive added sugars and other artificial preservatives are known for increasing inflammation. Chun says to opt for simple meals made with natural ingredients. Freezing is a food preservation method in itself, and so you can find many single-ingredient frozen foods, such as fruits, vegetables and whole grains, that are minimally processed and don’t contain added preservatives.
Focus on Protein
Eating an adequate amount of protein in a day has been associated with lower markers of inflammation and oxidative stress, according to research. This helps with reducing disease risk linked to inflammation in the body, like hypertension, diabetes, heart disease and cancer. “Opt for meals that contain lean proteins such as chicken, turkey, fish, tofu or beans, as these provide essential nutrients while helping to reduce inflammation,” says Chun.
The Best Anti-Inflammatory Frozen Food at Trader Joe’s
According to Chun, the best anti-inflammatory frozen food to buy from Trader Joe’s is Frozen Wild Blueberries. While this particular frozen food isn’t a full meal, there are many meals you can make with these berries, while also getting a plethora of anti-inflammatory benefits.
Related: What Happens to Your Body When You Eat Blueberries Every Day
They’re Bursting with Flavonoids
Along with being juicy and delicious, blueberries pack health-promoting plant compounds. “I love the wild blueberries at Trader Joe's, which are particularly rich in anthocyanins, a type of flavonoid that gives them their deep blue color and contributes to their anti-inflammatory effects,” says Chun. In particular, these anti-inflammatory anthocyanins have been shown to help widen and relax blood vessel walls and reduce blood glucose levels.
They Contain More Antioxidants
These frozen berries differ from fresh bluebs in a key way: Their size. “Unlike cultivated blueberries, wild blueberries are smaller and have a higher skin-to-fruit ratio, which means they contain more antioxidants and health benefits,” says Chun.
They’re a Good Source of Nutrients
Chun also explains that blueberries supply B vitamins, vitamin C and manganese, which are all beneficial for a healthy diet. In particular, vitamin C is a type of antioxidant that helps tamp down inflammation and promotes metabolic health.
The Best Way to Eat Frozen Wild Blueberries
Because frozen wild blueberries don’t have much protein, Chun says the best way to enjoy this frozen food is by incorporating it into your breakfast. “This combination provides fiber, healthy fats and protein to keep me satiated throughout the morning,” says Chun. Some of her favorite meals include:
A blueberry smoothie made with a source of protein like Greek yogurt and/or nut butter. Try our Blueberry-Cranberry Smoothie, which has kefir for added protein.
A bowl of oatmeal with added protein like nut butter or protein powder stirred in. Our Creamy Blueberry-Pecan Oatmeal will hit the spot.
A simple yogurt parfait in the morning, like our Nut & Berry Parfait.
The Bottom Line
If you had to choose the best food to reduce inflammation and fight oxidative stress, blueberries are the best choice. Fresh or frozen, blueberries contain a high amount of anthocyanins and vitamin C, which have antioxidant properties and reduce inflammatory markers in the body. Paired with a protein, this simple food packs a powerful punch when it comes to having anti-inflammatory effects. So next time you’re shopping at Trader Joe’s, grab a bag of Frozen Wild Blueberries to toss into your meals and snacks, like breakfast bowls of oatmeal or yogurt, smoothies or healthy baked goods.
Read the original article on Eating Well.
