Understanding Inflammation and Diet
Inflammation gets a bad rap, but it serves the important purpose of protecting us from foreign invaders and promoting healing. Still, excessive or chronic inflammation contributes to numerous diseases and unwanted symptoms like joint pain, fatigue, stomach issues, and more.
Diet plays a major role in controlling inflammation levels. Choosing more anti-inflammatory foods and avoiding pro-inflammatory triggers calms systemic inflammation for better all around health.
Key Features of an Anti-Inflammatory Diet
An anti-inflammatory eating pattern like the Mediterranean diet contains these core elements:
- High in fruits, vegetables, lean proteins, whole grains
- Emphasizes healthy fats like olive oil and avocado
- Limits sugar, refined carbs, fried foods, alcohol
- High in antioxidants, fiber, and anti-inflammatory compounds
This nutritional template supplies protective compounds and nutrients while avoiding common dietary inflammation triggers. Even a single anti-inflammatory meal makes a difference.
Spin Anti-Inflammatory Tacos 8 Ways
Tacos offer amazing versatility to craft anti-inflammatory meals that still feel indulgent. Wrapped in corn tortillas and piled with produce, lean protein, spices and flavorful toppings, tacos check all the boxes.
These 8 creative recipes showcase how easy it is to make over the taco experience with nourishing ingredients.
1. Loaded Mediterranean Tacos
Pack a punch of Mediterranean flavours into tacos with artichoke hearts, olives, red onion, cucumber, feta cheese and lemon herb sauce. Grilled shrimp supplies protein while the fresh veggie mix offers antioxidants.
2. Korean Beef Tacos
Lean grilled steak gets soaked in a sweet, salty marinade inspired by bulgogi before getting stuffed into tacos with purple cabbage slaw. The fermented flavors and spices like garlic and ginger turn up the anti-inflammatory abilities.
3. Roasted Cauliflower Tacos
Meatless Monday gets an inflammation-taming makeover with tacos starring roasted cauliflower. Paprika, cumin and oregano add flavor along with brain-boosting turmeric. Avocado, cilantro and lime bring it all together.
4. Baja Fish Tacos
Baja fish tacos ditch deep frying for heart-healthy grilled or baked white fish like tilapia or cod. Crunchy slaw with jicama, radishes, bell peppers and lime vinaigrette cools the palate while avocado salsa offers a creamy, rich finish.
5. Buffalo Chicken Tacos
Skip takeout wings and make Buffalo chicken tacos at home instead. Shredded rotisserie chicken mingles with hot sauce, celery, carrots and blue cheese or ranch dressing. Wrapped in tortillas, the iconic game day flavors turn healthy.
6. Thai Peanut Chicken Tacos
These Thai-inspired chicken tacos call for pan searing poultry in an umami-rich sauce of low-sodium soy sauce, rice vinegar, chili garlic paste, ginger and peanut butter. Crisp lettuce, bell pepper and cilantro balance each sweet, nutty and spicy bite.
7. BBQ Jackfruit Tacos
Veggie jackfruit makes the ultimate taco filling when tossed in a homemade barbecue-style sauce. The tropical fruit takes on a shreds just like pulled pork. Go all out with crunchy slaw, pickled red onions, avocado and cilantro to finish it off.
8. Shrimp Fajita Tacos
Recreate steaming hot restaurant fajitas at home by sautéing shrimp with bell peppers and onions in chili powder, cumin and oregano. Warm corn tortillas, pico de gallo, guacamole and Mexican cheese accompany the sizzling mix hot off the pan.
Shop Smarter for Inflammation-Busting Tacos
Now that you know how to craft anti-inflammatory tacos 8 mouthwatering ways, use these shopping tips to stock your kitchen for success:
Choose Corn over Flour Tortillas
Corn tortillas make the anti-inflammatory alternative to flour. Look for whole grain corn as the only ingredient for the lowest glycemic option.
Load Up On Produce
In addition to classics like tomatoes, onion, avocado and lime, think outside the produce box. Jicama, purple cabbage, artichokes and cauliflower all make tasty taco additions.
Select Lean Proteins
From shrimp to chicken, steak or jackfruit, lean proteins build anti-inflammatory tacos. Grass-fed beef, wild caught seafood, and pasture-raised poultry provide omega-3s.
Spice It Up
Skip the salty seasoning packets and craft your own signature spice blends instead. Anti-inflammatory options include turmeric, paprika, oregano, cumin, garlic, ginger, onion, chili pepper and black pepper.
Add Healthy Fats
While cheese and sour cream taste delicious in tacos, opt for healthier fats instead. Avocados, olive oil, nuts and seeds deliver inflammation-quelling fatty acids.
Freeze Leftovers
Whip up a big batch, enjoy some tacos fresh, and stash extras in the freezer for fast weeknight meals later. Frozen corn tortillas reheat beautifully.
Tackle Inflammation One Taco at a Time
As these recipes prove, tacos can star as the ultimate anti-inflammatory comfort food. They check all the boxes: bountiful produce, lean protein, smart spices and healthy fats. With limitless possible combinations, tacos make it tasty to fight inflammation.
FAQs
What foods cause inflammation?
Common pro-inflammatory foods include fried foods, sugar, refined carbs, alcohol, processed meat, and hydrogenated oils. Limiting these foods helps reduce systemic inflammation.
Do tacos cause inflammation?
Traditional tacos made with processed tortillas, fatty meats, excessive salt, and sugary toppings can trigger inflammation. But tacos made with anti-inflammatory ingredients can help fight inflammation.
What is the best protein for anti-inflammatory tacos?
Some good anti-inflammatory proteins for tacos include grilled chicken or fish, grass-fed beef, wild caught shrimp, tofu or beans. These provide lean protein without inflammatory saturated fats.
Should I choose corn or flour tortillas?
Corn tortillas make the better choice for anti-inflammatory tacos. They are lower glycemic and less processed than flour. Look for whole grain corn as the only ingredient.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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