As we age, it becomes increasingly difficult to lose abdominal fat. Diet, however, plays a pivotal role in this process. Not only is it important to limit certain foods, but adding specific foods to your diet can also aid in achieving weight loss goals, even after 40. Foods that combat inflammation are particularly beneficial, as inflammation is a key factor in weight gain, especially in the abdominal area.
There are numerous effective foods that fight both inflammation and stubborn belly fat.
To uncover some of the top inflammation-fighting foods that can assist in attaining a leaner, healthier body after 40, we consulted health experts Trista Best, Lainey Younkin, Dr. Tez Pratap Singh, MD, Michelle Saari MSc, RD, from the EHealth project, and Paulina Lee, a registered gut health dietitian and founder of Savvy Stummy, LLC. Here is their expert advice.
1. Ginger
According to Saari, ginger is celebrated for its distinctive flavor and health benefits. It contains gingerol, a compound known for its strong anti-inflammatory and antioxidant properties.
"Ginger aids in weight loss by promoting thermogenesis, which boosts metabolism and fat burning, and by helping to regulate appetite. Its antioxidant effects also help reduce the risk of chronic diseases associated with aging by combating oxidative stress.
Thus, ginger is an excellent addition to a diet focused on reducing inflammation, supporting weight loss, and decreasing the risk of age-related illnesses," she explains.
Incorporating ginger into your diet through teas, cooking, or supplements provides a tasty and healthful way to naturally address inflammation, promote weight loss, and possibly lessen the effects of aging on health.
2. Leafy Greens
In the realm of anti-inflammatory foods, the significance of a consistent intake of vegetables, such as leafy greens, cannot be overlooked. Spinach, kale, and Swiss chard are not only beneficial for a multitude of health reasons but are also packed with antioxidants, vitamins, and minerals, making them particularly effective at combating inflammation and facilitating weight loss.
"Spinach, kale, and Swiss chard are abundant in vitamins, minerals, and phytonutrients. They aid in reducing inflammation and promoting weight loss due to their low-calorie yet nutrient-rich composition," explains Singh. These greens serve as an ideal foundation for nutrient-packed salads.
3. Berries
In search of the ideal, wholesome snack or addition to your yogurt? Berries, rich in fiber, are your answer. These diminutive yet potent fruits are remarkable for their antioxidant content and their ability to combat inflammation.
Best specifically praises blueberries. "Their high fiber content aids in detoxifying the body and maintaining regular bowel movements, which in turn helps reduce inflammation and weight," she states. Moreover, blueberries provide a substantial amount of vitamin C. "While it's widely recognized that vitamin C is vital for immune health, it also functions as an antioxidant, assisting in the elimination of toxins from the body," Best continues.
4. Nuts
Nuts are an excellent choice whether you're incorporating them into yogurt parfaits, oatmeal bowls, salads, or just enjoying them as a snack. These nutrient-dense superfoods are loaded with fiber and healthy fats, making them an ideal anti-inflammatory food.
"The best snacks are low in calories and high in satiating nutrients like fiber and protein," Best suggests. She advocates for creating a homemade trail mix with nuts and dried berries as a delicious and healthy snack. "Trail mix is a favorite of mine, particularly for on-the-go snacking, as it's a quick source of protein and fiber." We're certainly inspired to make our own! Even by themselves, nuts are a smart choice.
5. Broccoli Sprouts
According to Lee, broccoli sprouts are among the top anti-inflammatory vegetables for maintaining a lean physique. "Broccoli sprouts are nutritional powerhouses, rich in fiber, vitamin C, and sulforaphane—a compound found in cruciferous vegetables known for its antioxidant, anti-inflammatory, and anti-cancer properties," she explains.
"A study found that consuming broccoli sprouts reduced several inflammatory markers in overweight individuals." Antioxidants in these vegetables also contribute to a more youthful appearance.
She further mentions that "antioxidants in sprouts can combat oxidative stress, neutralize cell-damaging free radicals, and reduce inflammation and the risk of metabolic diseases." Additionally, broccoli sprouts are readily available, easy to prepare, and versatile enough to be added to sandwiches, avocado toast, or mixed into salads and smoothies.
6. Sweet Potatoes
While processed white potatoes may hinder weight loss efforts, sweet potatoes are a nutritious carbohydrate that can enhance immunity, diminish inflammation, and aid in weight reduction. "Sweet potatoes are a nutrient-rich root vegetable abundant in vitamin A, fiber, and other essential vitamins and minerals," explains Richards. "These nutrients render sweet potatoes a superb food choice for immune health and functionality."
Moreover, sweet potatoes provide anti-inflammatory advantages, making them an excellent selection for gut health. The beta-carotene in sweet potatoes is known to combat inflammation. Therefore, if you're seeking a tasty method to lessen inflammation, consider incorporating sweet potatoes into your meals.
7. Fatty Fish
To effectively combat inflammation, consider making healthful substitutions in your diet. For instance, while red meat is a flavorful yet potentially harmful protein source that may exacerbate chronic inflammation, replacing it with fatty fish could be a significant preventative measure.
Varieties such as salmon, mackerel, and trout are loaded with omega-3 fatty acids, celebrated for their anti-inflammatory effects, as they assist in curtailing the production of inflammatory compounds within the body.
"Fish varieties like salmon, mackerel, and sardines are abundant in omega-3 fatty acids, which possess strong anti-inflammatory attributes. They can aid in reducing bodily inflammation and may even prevent weight gain by enhancing insulin sensitivity," states Singh. Incorporating fatty fish into your diet may not only mitigate inflammation but also support metabolic health and facilitate weight loss.
8. Edamame
If you're in the mood for a crunchy, salty snack but are mindful of your weight, consider setting aside processed foods. Edamame is a wholesome, anti-inflammatory option that's sure to satisfy both your body and palate. These beans are rich in protein, fiber, and isoflavones, which are healthy proteins known to help reduce inflammation.
"Edamame is a high-protein, plant-based choice that's delightful either fresh or roasted. It can be savored plain as a snack or incorporated into a stir-fry," Younkin suggests. "A single cup of cooked edamame packs 17 grams of protein and a substantial eight grams of fiber per serving." Ideal!
9. Yogurt
Yogurt is tasty, adaptable, and beneficial for overall health. This food, abundant in probiotics, provides numerous health advantages. It's packed with protein, supports gut health, and is considered excellent for combating inflammation.
"Incorporating more probiotic-rich foods like yogurt can aid in reducing bodily inflammation," Best advises. "Probiotics are beneficial live microorganisms, especially for gut health. The gut microbiome is instrumental in managing inflammation throughout the body."
Source: shefinds.com
