- Inflammation increases the risk of disease, including heart disease, diabetes and arthritis.
- Including anti-inflammatory foods, like berries and greens, may help lower inflammation.
- Costco’s Clovis Farms Organic Super Smoothie Blend is an anti-inflammatory way to start your day.
Our daily choices can either feed or fight inflammation. While acute inflammation is a lifesaving immune response that protects your body from foreign irritants and invaders, chronic inflammation is an ongoing immune reaction that can lead to chronic disease over time. Among U.S. adults ages 35 to 64, more than 75% have at least one chronic disease, such as heart disease, stroke, diabetes, cancer, Alzheimer’s or lung disease.
One way to tame chronic inflammation and reduce your risk of chronic disease, is to start your day with anti-inflammatory foods. Fortunately, many inflammation-lowering breakfast items can be found at your local grocery store—including Costco.
Our top anti-inflammatory breakfast pick at Costco is Clovis Farms Organic Super Smoothie Blend. Bursting with unsweetened blueberries, strawberries, raspberries, kale, spinach and bananas, this frozen smoothie blend contains six pre-portioned 8-ounce bags of inflammation-fighting berries and dark leafy greens.
Simply blend the fruit and greens with your favorite protein-packed milk or yogurt and top it with chia seeds or flaxseed for an omega-3-rich smoothie. Not to mention, these conveniently packaged fruits and vegetables are picked and frozen at the peak of ripeness to retain nutritional value!
What about this item makes it anti-inflammatory? For starters, the berries. Their distinctively dark hue is due to the presence of plant compounds called polyphenols, specifically, a type of polyphenol called anthocyanins. Anthocyanins help lower inflammation by reducing the release of inflammatory markers and switching off several inflammatory pathways.
In addition to being high in polyphenols, this smoothie blend is an excellent source of vitamin C. An 8-ounce serving contains 48 milligrams of vitamin C, which meets 50% of the Daily Value. Vitamin C is a potent antioxidant with immune-supporting properties that can alleviate inflammation.
Then there’s fiber. One cup of these frozen fruits and vegetables contains 7 grams of dietary fiber, providing you with 25% of the DV. A high intake of dietary fiber helps to lower chronic inflammation partly by improving the health of your gut. Therefore, smoothies made with berries and veggies like those in these packs are a great way to boost your fiber intake.
Design Elements: Courtesy of Brand. EatingWell Design.
What to Look For in an Anti-Inflammatory Breakfast
While scanning the shelves of this large warehouse store, search for products that meet two or more of these anti-inflammatory guidelines.
Filled with Fruit
When it comes to choosing fruits with the highest amounts of anti-inflammatory compounds, the darker their color, the better. We’re talking about red and purple produce, including blackberries, blueberries, raspberries, strawberries, cherries, cranberries, grapes, plums and pomegranates. These deeply hued berries and stone fruits are well known for their ability to combat inflammation. But you aren’t limited to berries. One study highlights that citrus fruits, apples, peaches and watermelon are also rich in nutrients that can lower inflammation in the body.
Loaded with Leafy Greens
Leafy green vegetables are nutritional powerhouses that deserve a spot on your breakfast plate or in your smoothie glass. Whether you opt for kale, spinach, arugula, Swiss chard, collard greens, broccoli or beet greens, these plants are brimming with compounds that impart anti-inflammatory benefits. According to one study, diets high in dark leafy green vegetables are linked to decreased levels of an inflammatory marker known as C-reactive protein (CRP). This widely accepted measure of inflammation is associated with a higher risk of chronic inflammatory diseases. Other studies agree that incorporating more leafy greens into the diet increases antioxidants’ anti-inflammatory properties, lowering disease risk. There is evidence suggesting that when anti-inflammatory foods, including leafy greens, are combined with moderate exercise, the anti-inflammatory effects are even greater.
Full of Omega-3 Fatty Acids
Salmon, tuna, sardines, flaxseed, chia seeds and walnuts all have one thing in common—they are excellent sources of omega-3 fatty acids. These healthy fats help tame inflammation by reducing the production of substances that activate and heighten the inflammatory response. Omega-3 fatty acids may lower several pro-inflammatory biomarkers associated with chronic disease, including diabetes, cardiovascular disease, some cancers and dementia. One study suggests that when omega-3s are combined with resistance training, the beneficial anti-inflammatory effects may be multiplied.
Low in Added Sugar and Refined Grains
As delicious as doughnuts, muffins, cinnamon rolls, cereal and coffee drinks are, many of these common breakfast foods are high in added sugar and refined grains. While you can still enjoy these items in moderation, the American Heart Association recommends limiting your added sugar intake to no more than 36 grams per day for men and 25 grams for women. Instead of primarily purchasing refined grains, consider grabbing whole grains like oatmeal, amaranth and quinoa.
Limit Processed Meats and Trans Fats
Bacon and sausage may be breakfast staples, but they are processed meats that have been shown to increase inflammation. For example, one study highlights that processed meats consistently show detrimental effects on inflammation, partly due to increasing the risk of gut microbiome dysbiosis. Dysbiosis is an imbalance in the ratio of harmful to helpful gut bacteria. There is evidence that gut dysbiosis is related to an increase in inflammation.
Our Expert Take
Managing inflammation may seem difficult at first, but if you start by including anti-inflammatory foods in your breakfast, it may set the tone for the rest of the day. When deciding what foods to buy to lower inflammation, reach for items that contain fruits, vegetables, whole grains and omega-3 fatty acids, while limiting added sugar, trans fat and processed meats. One anti-inflammatory breakfast option that is easy and convenient to make is Costco’s Clovis Farms Organic Super Smoothie. It’s jam-packed with polyphenols, vitamin C and dietary fiber. So, the next time you make a Costco run, be sure to toss a bag of this anti-inflammatory smoothie blend into your cart.
