Five anti-inflammatory recipes for women over 40

As women reach their 40s and beyond, hormonal changes, cellular aging, and chronic inflammatory conditions can begin to affect their health.

Inflammation is an underlying factor in many chronic diseases, such as arthritis, cardiovascular disease, and metabolic disorders, so adopting an anti-inflammatory diet for women over 40 can be very beneficial. Foods rich in antioxidants, healthy fats, and fiber help reduce inflammation, promoting better overall health.

Incorporating anti-inflammatory foods into your daily diet is a great way to reduce your risk of chronic disease and improve your overall health, especially as women age. These recipes offer a variety of essential nutrients, healthy fats, and antioxidants that help fight inflammation effectively and deliciously. Whether you're following an anti-inflammatory diet for women over 40 or simply looking to improve your well-being, these dishes are a great addition to your daily menu.

Below, we present five "Easy Anti-Inflammatory Recipes" that can be very beneficial for women over 40 who want to take care of their health and enjoy healthy food.

1. Salmon Salad with Avocado and Green Leafy Vegetables

Salmon is an excellent source of fatty acids Omega-3 fatty acids, known for their anti-inflammatory properties. Avocado provides healthy fats, while leafy green vegetables are rich in antioxidants , fiber and essential nutrients.

Ingredients:

- 1 salmon fillet (approximately 150-200 gr)

- 1 ripe avocado, sliced

- 100 grams of fresh spinach

- 100 grams of arugula

- 1/2 cucumber, thinly sliced

- 1 tbsp extra virgin olive oil

- Juice of 1 lemon, salt and pepper to taste

- Chia seeds (optional)

Instructions:

Grill or bake the salmon for 8-10 minutes, or until cooked through but still juicy. In a large salad bowl, toss the spinach, arugula, and cucumber. Add the avocado slices and flaked salmon over the vegetables.

Drizzle with olive oil, lemon juice, and season with salt and pepper.

If desired, sprinkle chia seeds on top for added fiber and antioxidants.

 Benefits :

Salmon is a rich source of omega-3 fatty acids, which help reduce inflammation and the risk of cardiovascular disease. Spinach and arugula contain antioxidants such as vitamin C and Beta-carotenes , which help combat oxidative stress. This recipe is perfect for incorporating foods that help reduce inflammation into your daily diet.

 

2. Ginger and Turmeric Soup with Pumpkin

Turmeric and ginger are two powerful natural anti-inflammatories that can be very beneficial for the body. Pumpkin is rich in vitamin A and fiber, which contribute to healthy digestion and reduce inflammation.

 Ingredients :

- 1 medium pumpkin, peeled and diced

- 1 piece of fresh ginger (approximately 2 cm), peeled and chopped

- 1 tsp turmeric powder

- 1 tbsp olive oil

- 1L low-salt vegetable broth

- Salt and pepper to taste

Instructions:

Heat the olive oil in a large pot and add the chopped ginger. Cook for 2-3 minutes until fragrant. Add the pumpkin cubes and turmeric. Cook for 5 minutes, stirring occasionally.

Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and let it simmer for 20-25 minutes, or until the squash is tender.

Use a hand blender to blend the soup until smooth and creamy. Adjust the salt and pepper to taste. You can add coconut milk for a smoother texture (optional).

Benefits:

The Turmeric contains curcumin , a compound known for its powerful anti-inflammatory effects. Ginger is also excellent for reducing inflammation and relieving joint pain. Pumpkin is rich in antioxidants and helps combat the effects of chronic inflammation. This soup is an ideal choice for women looking to follow an anti-inflammatory diet.

 

3. Baked Chicken Tacos with Avocado and Cilantro Salsa

This dish is ideal for a light yet nutritious meal. The chicken is an excellent source of protein, and the cilantro-avocado salsa is refreshing and full of healthy fats, antioxidants, and fiber.

 Ingredients :

- 2 skinless chicken breasts

- 1 tsp turmeric powder, 1 tsp black pepper, and 1 tsp garlic powder

- 1 tbsp extra virgin olive oil

- 6 whole wheat or corn tortillas

- 1 avocado, mashed

- Juice of 1 lemon, 2 tbsp chopped fresh cilantro and salt

Instructions:

Preheat the oven to 180°C. Season the chicken breasts with turmeric, black pepper, garlic powder, and salt. Place the chicken on a baking sheet and drizzle with olive oil. Bake for 25-30 minutes or until the chicken is cooked through and juicy.

Meanwhile, prepare the avocado sauce by mixing the mashed avocado, lemon juice, cilantro, and a pinch of salt.

Heat the tortillas in a pan without oil for 1-2 minutes on each side.

Serve the chicken in the tortillas and top with the avocado and cilantro salsa.

Benefits :

Chicken is an excellent source of protein, which helps with muscle repair and overall health. Turmeric and black pepper not only enhance the flavor but also work to reduce inflammation. Avocado provides Monounsaturated fats are anti-inflammatory and good for cardiovascular health. This recipe is a delicious option for an anti-inflammatory diet for women over 40.

 

4. Anti-inflammatory smoothie with red berries and chia seeds

Berries, like blueberries and strawberries, are packed with antioxidants that fight cell damage and inflammation, and chia seeds are an excellent source of omega-3 fatty acids and fiber.

Ingredients :

- 100 grams of fresh or frozen blueberries

- 50 grs. fresh or frozen strawberries

- 1 tbsp chia seeds

- 1 glass of unsweetened almond milk

- 1/2 tsp turmeric powder

- 1 tsp honey (optional) and ice (optional)

Instructions :

Place all ingredients in a blender until smooth and homogeneous.

Serve immediately and enjoy this refreshing and nutritious smoothie.

 Benefits :

Blueberries and strawberries are rich in anthocyanins, which have anti-inflammatory and antioxidant properties. Chia seeds provide omega-3s and fiber, which are essential for reducing inflammation and maintaining digestive health.

 

5. Whole wheat pasta with tomato and basil sauce

Whole-wheat pasta is an excellent source of fiber, while tomatoes are rich in lycopene, an antioxidant that helps reduce inflammation. Basil provides anti-inflammatory properties and is delicious as a fresh herb.

 Ingredients :

- 100 grams of whole wheat pasta

- 200 grams of cherry tomatoes, cut in half

- 1 clove of minced garlic, salt and pepper

- 2 tbsp extra virgin olive oil

- 10 fresh basil leaves

 Instructions :

Cook the whole-wheat pasta according to the package instructions. Meanwhile, heat the olive oil in a large skillet and add the minced garlic. Cook for 1-2 minutes.

Add the cherry tomatoes and cook for 5-7 minutes, until the tomatoes soften and release their juices. Add the basil leaves and season with salt and pepper to taste.

Mix the sauce with the cooked pasta and serve immediately.

 Benefits:

He The lycopene in tomatoes is a powerful antioxidant that helps reduce inflammation and protects cells. The fiber-rich whole-wheat pasta promotes healthy digestion, while the olive oil and basil provide additional anti-inflammatory properties. This recipe is an ideal example of how inflammation-reducing foods can be delicious and easy to prepare.

 

 References:

Calder, P. C. (2015). Omega-3 fatty acids and inflammation. “Prostaglandins, Leukotrienes, and Essential Fatty Acids”, 92, 1-10.

Seen.es.de https://www.seen.es/ModulGEX/workspace/publico/modulos/web/docs/apartados/2268/050421_125415_2682718942.pdf

Lu, Y., et al. (2013). Anti-inflammatory effects of turmeric (Curcuma longa) and its bioactive components. “Phytotherapy Research”, 27(6), 843-850.

Esfahani, M. et al. (2017). Effects of chia seed consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials. “Nutrition Reviews”, 75(11), 841-855.

Carreira, M. (2024, March 4). What foods are advisable to prevent inflammation? MAPFRE Health Blog. https://www.salud.mapfre.es/nutricion/dieta-y-salud/alimentos-aconsejables-para-evitar-la-inflamacion/

Madequa - Madecua