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The Surprising Anti-Inflammatory Ingredient to Add to Your Pasta Dish, According to Dietitians

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2 days ago

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The Surprising Anti-Inflammatory Ingredient to Add to Your Pasta Dish, According to Dietitians

Reviewed by Dietitian Kelly Plowe, M.S., RD Key Points Spinach offers fiber, antioxidants and nitrates—the perfect anti-inflammatory addition to your pasta. Spinach is convenient and versatile, and you can store it in the freezer to always have on hand. Other anti-inflammatory foods to add to pasta include garlic, olive oil, lentils and salmon. Chronic inflammation is at the heart of many common health issues—diabetes, heart disease, cancer and Alzheimer's disease—but certain foods may help stave off inflammation. Adding inflammation-fighting ingredients to your pasta doesn't have to be complicated. In fact, one anti-inflammatory ingredient dietitians can get behind is spinach. 'Adding spinach to a pasta dish is a great way to sneak in veggies and reduce inflammation in the process,' says Alyssa Smolen, M.S., RDN, CDN. Spinach is full of antioxidants, fiber and nitrates that can help lower inflammation and promote heart health. Plus, it's easy to toss into pretty much any pasta dish. The Anti-Inflammatory Benefits of Spinach Rich in Powerful Antioxidants Antioxidants are some of the most important nutrients for lowering inflammation, and spinach is full of them. 'This simple green helps reduce inflammation due to its strong antioxidant content, including vitamin C, lutein and zeaxanthin,' says Lisa Andrews, RD, LD. But that's not all. 'Spinach is also a great source of vitamin E, which can help reduce inflammation,' says Lindsay Livingston, RD. These antioxidants work by neutralizing harmful molecules called free radicals that can damage your cells, leading to issues like inflammation and chronic antioxidants—vitamins C and E and the carotenoids lutein and zeaxanthin—are key to eye health. They help prevent macular degeneration—a common cause of vision loss in older adults. It's primarily caused by oxidative stress and inflammation, so eating a diet rich in these antioxidants like can help combat this condition. Adds Gut-Healthy Fiber You may know that fiber helps keep you regular, but did you know it can help fight inflammation? Fiber promotes a healthy, diverse gut microbiome, which influences immune health and inflammation. And studies, both epidemiological and clinical trials, show that eating enough fiber can help prevent chronic inflammatory diseases like cardiovascular disease, digestive disorders and diabetes. Just a half-cup of cooked spinach tossed into your pasta adds about 2 grams of fiber or 7% of the Daily Value. 'Swap out white pasta for whole-wheat to make it even more fiber-rich,' recommends Smolen. Source of Dietary Nitrates Spinach is also rich in a compound called nitrates. Your body converts these nitrates into nitric oxide, which plays a big role in regulating inflammation. Some studies suggest that consuming more nitrate-rich foods like spinach and beets may reduce markers of inflammation in the body; however, more research is necessary to further explore this potential benefit. Research also shows that nitric oxide can help relax your blood vessels to lower blood pressure. Another Benefit: Convenient and Versatile The best part about spinach may be how convenient it is to add to pasta dishes. It's widely available, versatile and not overpowering. Plus, it cooks quickly and easily, so it won't add much time or effort to your meal prep. 'Adding spinach to pasta is a great option because it has a mild flavor and it wilts down when heated, so you can add a large amount without it being overwhelming,' says Livingston. You can add it to red pasta sauce to disguise it, or use an olive oil-and-garlic sauce to let the spinach shine through. 'I keep a bag of leaves in my fridge and rip up a handful for pasta as well as leftovers,' says Andrews. You can also keep a bag of frozen spinach in the freezer to always have on hand, without having to worry about it going bad. Other Anti-Inflammatory Ingredients to Add to Your Pasta Mushrooms. 'Mushrooms contain the naturally occurring antioxidant ergothioneine that may protect cells from damage,' says Patricia Kolesa, M.S., RDN. Studies show that higher intakes of this antioxidant (which is also found in some fermented foods) are linked with lower rates of chronic inflammatory diseases like heart disease. Garlic. Whether it's in red sauce or mixed with olive oil, garlic is another worthwhile pasta addition. Not only does it add tons of flavor, 'Garlic contains sulfur compounds like allicin, which have been shown to have powerful anti-inflammatory and immune-supporting properties,' says Ifeoma Charlley, RD, LD. Lentils. 'Lentils are a nourishing plant protein that can boost the antioxidants and fiber in your pasta. Studies show lentils are rich in polyphenols, which are antioxidants that fight inflammation, and support diabetes management and heart health,' says Sheri Gaw, RDN, CDCES. You can mix lentils into red sauce for a vegetarian take on pasta Bolognese or buy pasta made of lentils. Olive oil. Olive oil is full of heart-healthy fats and antioxidants that can help lower inflammation. Research shows that a diet rich in olive oil can lower levels of inflammatory markers in the body. You can use it in place of red sauce to coat your pasta. Throw in a little garlic for added flavor and anti-inflammatory benefits! Salmon. For satiating protein, pair your pasta with salmon. Not only will you get high-quality protein, you'll also get a healthy dose of omega-3 fatty acids to help lower inflammation. Our Expert Take To turn a plain pasta dinner into an inflammation-fighting meal, add spinach! This leafy green is full of antioxidants, fiber and nitrates that can help keep inflammation at bay. Plus, it cooks quickly and isn't overpowering, making it easy to add to most pasta dishes. For even more benefits, add ingredients like olive oil, garlic, mushrooms, lentils and salmon to your pasta. You'll get a plethora of unique antioxidants and plant compounds that help prevent cell damage and resulting inflammation. Read the original article on EATINGWELL

Yahoo

2 days ago

Yahoo

The Surprising Anti-Inflammatory Ingredient to Add to Your Pasta Dish, According to Dietitians

Reviewed by Dietitian Kelly Plowe, M.S., RD Key Points Spinach offers fiber, antioxidants and nitrates—the perfect anti-inflammatory addition to your pasta. Spinach is convenient and versatile, and you can store it in the freezer to always have on hand. Other anti-inflammatory foods to add to pasta include garlic, olive oil, lentils and salmon. Chronic inflammation is at the heart of many common health issues—diabetes, heart disease, cancer and Alzheimer's disease—but certain foods may help stave off inflammation. Adding inflammation-fighting ingredients to your pasta doesn't have to be complicated. In fact, one anti-inflammatory ingredient dietitians can get behind is spinach. 'Adding spinach to a pasta dish is a great way to sneak in veggies and reduce inflammation in the process,' says Alyssa Smolen, M.S., RDN, CDN. Spinach is full of antioxidants, fiber and nitrates that can help lower inflammation and promote heart health. Plus, it's easy to toss into pretty much any pasta dish. The Anti-Inflammatory Benefits of Spinach Rich in Powerful Antioxidants Antioxidants are some of the most important nutrients for lowering inflammation, and spinach is full of them. 'This simple green helps reduce inflammation due to its strong antioxidant content, including vitamin C, lutein and zeaxanthin,' says Lisa Andrews, RD, LD. But that's not all. 'Spinach is also a great source of vitamin E, which can help reduce inflammation,' says Lindsay Livingston, RD. These antioxidants work by neutralizing harmful molecules called free radicals that can damage your cells, leading to issues like inflammation and chronic antioxidants—vitamins C and E and the carotenoids lutein and zeaxanthin—are key to eye health. They help prevent macular degeneration—a common cause of vision loss in older adults. It's primarily caused by oxidative stress and inflammation, so eating a diet rich in these antioxidants like can help combat this condition. Adds Gut-Healthy Fiber You may know that fiber helps keep you regular, but did you know it can help fight inflammation? Fiber promotes a healthy, diverse gut microbiome, which influences immune health and inflammation. And studies, both epidemiological and clinical trials, show that eating enough fiber can help prevent chronic inflammatory diseases like cardiovascular disease, digestive disorders and diabetes. Just a half-cup of cooked spinach tossed into your pasta adds about 2 grams of fiber or 7% of the Daily Value. 'Swap out white pasta for whole-wheat to make it even more fiber-rich,' recommends Smolen. Source of Dietary Nitrates Spinach is also rich in a compound called nitrates. Your body converts these nitrates into nitric oxide, which plays a big role in regulating inflammation. Some studies suggest that consuming more nitrate-rich foods like spinach and beets may reduce markers of inflammation in the body; however, more research is necessary to further explore this potential benefit. Research also shows that nitric oxide can help relax your blood vessels to lower blood pressure. Another Benefit: Convenient and Versatile The best part about spinach may be how convenient it is to add to pasta dishes. It's widely available, versatile and not overpowering. Plus, it cooks quickly and easily, so it won't add much time or effort to your meal prep. 'Adding spinach to pasta is a great option because it has a mild flavor and it wilts down when heated, so you can add a large amount without it being overwhelming,' says Livingston. You can add it to red pasta sauce to disguise it, or use an olive oil-and-garlic sauce to let the spinach shine through. 'I keep a bag of leaves in my fridge and rip up a handful for pasta as well as leftovers,' says Andrews. You can also keep a bag of frozen spinach in the freezer to always have on hand, without having to worry about it going bad. Other Anti-Inflammatory Ingredients to Add to Your Pasta Mushrooms. 'Mushrooms contain the naturally occurring antioxidant ergothioneine that may protect cells from damage,' says Patricia Kolesa, M.S., RDN. Studies show that higher intakes of this antioxidant (which is also found in some fermented foods) are linked with lower rates of chronic inflammatory diseases like heart disease. Garlic. Whether it's in red sauce or mixed with olive oil, garlic is another worthwhile pasta addition. Not only does it add tons of flavor, 'Garlic contains sulfur compounds like allicin, which have been shown to have powerful anti-inflammatory and immune-supporting properties,' says Ifeoma Charlley, RD, LD. Lentils. 'Lentils are a nourishing plant protein that can boost the antioxidants and fiber in your pasta. Studies show lentils are rich in polyphenols, which are antioxidants that fight inflammation, and support diabetes management and heart health,' says Sheri Gaw, RDN, CDCES. You can mix lentils into red sauce for a vegetarian take on pasta Bolognese or buy pasta made of lentils. Olive oil. Olive oil is full of heart-healthy fats and antioxidants that can help lower inflammation. Research shows that a diet rich in olive oil can lower levels of inflammatory markers in the body. You can use it in place of red sauce to coat your pasta. Throw in a little garlic for added flavor and anti-inflammatory benefits! Salmon. For satiating protein, pair your pasta with salmon. Not only will you get high-quality protein, you'll also get a healthy dose of omega-3 fatty acids to help lower inflammation. Our Expert Take To turn a plain pasta dinner into an inflammation-fighting meal, add spinach! This leafy green is full of antioxidants, fiber and nitrates that can help keep inflammation at bay. Plus, it cooks quickly and isn't overpowering, making it easy to add to most pasta dishes. For even more benefits, add ingredients like olive oil, garlic, mushrooms, lentils and salmon to your pasta. You'll get a plethora of unique antioxidants and plant compounds that help prevent cell damage and resulting inflammation. Read the original article on EATINGWELL

This Vegetable Could Add Years to Your Life, According to Dietitians

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5 days ago

Yahoo

This Vegetable Could Add Years to Your Life, According to Dietitians

Reviewed by Dietitian Maria Laura Haddad-Garcia You probably know you should eat your veggies, but did you know they can add years to your life? Research shows that eating plenty of fruits and vegetables can help you live longer by preventing or delaying the onset of chronic diseases like heart disease or certain cancers. While all vegetables are great for you, one stands out for its potential longevity benefits—and it's one that you probably already have in your fridge. That superstar is spinach, a nutrient-packed leafy green worth adding to your plate. Here's why dietitians recommend eating more spinach to add years to your life. Why Spinach Is a Longevity Star It's Rich in Antioxidants If you want to live a longer and healthier life, keeping inflammation in check is a top priority. Fortunately, antioxidant-rich foods like spinach can help with this. According to Umo Callins, M.S., RD, CSSD, LD, CPT, spinach is rich in vitamin C and carotenoids like lutein and zeaxanthin, all of which help to fight free radicals and reduce inflammation. It May Lower Your Chronic Disease Risk Helping to delay or prevent chronic disease is a good reason to eat more spinach. Regularly eating spinach and other dark leafy greens is linked to a lower risk of many chronic conditions. For example, eating spinach may benefit heart health. 'Spinach is high in nitrates, which have been shown to help blood pressure levels,' says Jamie Nadeau, RD, LDN. She adds that spinach may also reduce the risk of certain types of cancer thanks to its cancer-fighting compounds, including beta carotene, vitamin C, flavonols and other phytochemicals. It Supports Your Gut Health A growing body of research suggests that your gut health is an important predictor of longevity. One way to show your gut some love is to regularly eat more leafy greens like spinach, which contains fiber to support healthy digestion. For the most benefit, eat it cooked—one cup of cooked spinach has over four grams of fiber compared with less than one gram in the same amount of raw spinach. That's not where the gut benefits end, either. Spinach is also rich in carotenoids like beta-carotene, lutein and zeaxanthin, which research has linked with greater diversity in the gut microbiome. It May Protect Your Brain As You Age 'Your brain's biological age is one of the strongest predictors of longevity,' says Maggie Moon, M.S., RD. That's why reaching for spinach more often is a no-brainer for supporting your brain health. Moon adds that spinach is a longevity star since it's high in folate, antioxidants and other phytochemicals that help with age-related cognitive decline. In fact, one study found that a high intake of green leafy vegetables such as spinach was associated with better cognitive function and slower cognitive decline. How to Add Spinach to Your Diet To score the most longevity benefits, you'll want to add dark leafy greens like spinach to your plate a few times a week. The good news? Spinach is a versatile ingredient, making it easy to incorporate into meals. Here are a few of our favorite ways to add more spinach to your diet. Sautéed. One of the simplest ways to prepare spinach is to sauté it in a skillet with some garlic until it wilts. Moon likes to add a quick-cooking protein like eggs or shrimp to her sautéed spinach for a fast and versatile meal. For a well-rounded meal, try adding some complex carbs. Blend into Smoothies. Adding a handful of spinach to your morning smoothie can help you reach your daily vegetable goals while also supporting longevity. Use as a Salad Green. Fresh spinach makes a great base for salad. Since it has a subtle flavor, it pairs well with many different toppings. To maximize iron absorption from spinach, add vitamin C-rich foods to your salad, like bell peppers or citrus fruits. Add Color to Sandwiches or Wraps. Fresh baby spinach makes a great addition to your favorite sandwich or wrap to add color and nutrition, says Nadeau. Try Frozen Spinach. If you struggle to use up a whole package of fresh spinach before it gets slimy, try stocking up on frozen spinach instead. It still offers just as much nutritional value as fresh and can be easily incorporated into a variety of cooked dishes. Other Veggies that Promote Longevity If you're not a fan of spinach or just want to mix things up, there are plenty of other vegetables that can promote longevity. 'All leafy green vegetables, from arugula to romaine, are longevity heroes', says Moon. Beyond greens, Callins notes that red and purple vegetables like cabbage and beets are also excellent additions to your diet. 'They are rich in betalains and anthocyanins, which are natural pigments that have anti-inflammatory and antioxidant effects that support cardiovascular health, metabolic health and brain function'. When it comes to choosing vegetables for longevity, variety is key. Moon suggests aiming for at least five to nine different vegetables each week to ensure you get a wide range of longevity-supporting nutrients. Our Expert Take Regularly eating more vegetables is a small, sustainable habit that not only supports your day-to-day well-being, but it may also add years to your life. Vegetables are packed with nutrients your body needs to combat inflammation, oxidative stress and support chronic disease prevention. Spinach is one standout veggie thanks to its nutrient-rich profile and versatility—its mild flavor makes it easy to add to dishes like smoothies, soups and stir-fries. Fresh or frozen, it's time to stock up! Read the original article on EATINGWELL

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The Surprising Anti-Inflammatory Ingredient to Add to Your Pasta Dish, According to Dietitians

The Surprising Anti-Inflammatory Ingredient to Add to Your Pasta Dish, According to Dietitians

This Vegetable Could Add Years to Your Life, According to Dietitians

Some Lean Cuisine, Stouffers meals recalled for possible presence of wood. What to know

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The Surprising Anti-Inflammatory Ingredient to Add to Your Pasta Dish, According to Dietitians

The Surprising Anti-Inflammatory Ingredient to Add to Your Pasta Dish, According to Dietitians

This Vegetable Could Add Years to Your Life, According to Dietitians

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