It’s no secret that your diet plays a major role in your overall wellbeing—and that includes your stress and inflammation levels. While unhealthy foods are likely to lead to inflammation in the body and even increase your stress, the good news is that there are plenty of tasty ingredients that can work to reduce these issues. In turn, the right foods could lower your risk of heart disease, diabetes, mental health disorders, hormonal imbalances, digestive issues, and weakened immune function. Some of the best foods for the job make fantastic additions to your morning meals.
To shed some light on a few of the best breakfast superfoods to reduce inflammation and stress, we spoke to several health experts. They pointed us towards berries, nuts, healthy fats, and even some tasty beverages. Learn all about the benefits of these healthy choices below.
1. Berries
If you're looking for a reason to add some extra berries to your yogurt bowl, consider this your sign. Berries like açaí, blueberries, and goji berries are packed with anthocyanins and other antioxidants that help combat oxidative stress and inflammation, among other benefits. "An easy way to add them to your morning routine is by blending them into a smoothie or smoothie bowl," says Carolina Schneider, MS, RD for Daily Harvest. She also recommends adding goji berries to oatmeal.
2. Omega-3-Rich Seeds
Seeds are small but might! Chia, hemp, and flaxseeds are excellent sources of plant-based omega-3s, which help reduce inflammation and support brain health, according to Schneider. These seeds also support gut health, which plays a role in managing stress. "Sprinkle them on avocado toast, mix into smoothies, or stir into yogurt parfait," she suggests. Chia pudding or oatmeal are also great ways to incorporate these nutrient-dense seeds.
3. Cacao
Craving something chocolate-y without the health risks? Cacao is rich in flavonoids that support brain health and help reduce inflammation. It also contains magnesium, a mineral crucial for neurotransmitter production, including serotonin, which promotes relaxation and stress management. "Stir raw cacao powder into oatmeal or a chocolate-rich smoothie, blend into a morning latte, or add cacao nibs to chia pudding," recommends Schneider.
4. Matcha
Matcha is more than just a tasty morning pick-me-up. It's also packed with health benefits for your whole body. This ingredient is a powerhouse of antioxidants, particularly catechins, which help reduce inflammation. It also contains L-theanine, an amino acid that promotes calmness and focus while balancing caffeine for a steady energy boost. "Whisk into plant-based milk for a hot or iced matcha latte, or mix into baking flour for nutrient-packed matcha pancakes," Schneider recommends.
5. Turmeric
Sprinkle turmeric into your meals for an incredible anti-inflammatory boost! Curcumin, the active compound in this earthy yellow spice, is a great anti-inflammatory and antioxidant. "According to some studies, it may help relieve symptoms of depression by combating chronic inflammation," Schneider explains. To maximize absorption, she suggests pairing it with black pepper. Try blending it into smoothies, stirring it into warm plant-based milk for a golden latte, or mixing it with ginger and lemon for a tea or morning wellness shot.
6. Macadamia Nuts
We're nuts about nuts—and you should be too, especially if you want to lower inflammation and stress levels. Macadamia nuts, in particular, are an excellent choice for breakfast due to their high levels of healthy fats that help reduce inflammation. "With a favorable ratio of Omega-3 and Omega-6 polyunsaturated fats, plus some of the highest levels of Omega-9 monounsaturated fats of any nut, they support both inflammation reduction and promote heart health," Denise Canellos, MS, CNS says . She recommends enjoying them in a raspberry macadamia smoothie bowl or as a macadamia foamed latte.
7. Salmon
Eating fish regularly can do wonders for your body. Salmon, in particular, is a great option. It's not only delicious, but rich in protein, vitamin D, and omega-3 fatty acids, which help reduce inflammation throughout the body, particularly in the heart and brain. "For the most omega-3’s per serving, I recommend salmon from Chile, as it's even higher in omega-3 fats than other types of fish," Kayla Farrell, RDN says. She suggests incorporating it into a bagel breakfast sandwich or an egg scramble.
8. Fermented Foods
Don't sleep on the power of fermented foods! Your gut and brain are intimately connected, and a balanced microbiome helps reduce systemic inflammation while regulating stress hormones. Fermented foods are packed with probiotics to keep your gut—and, in turn, your whole body—in great shape. "Probiotic-rich foods support gut health, which in turn enhances mood and immune function," explains Dr. Michelle Sands, ND. Try adding a spoonful of sauerkraut or kimchi to eggs, mixing kefir into a smoothie, or topping avocado toast with fermented veggies. Yum!
