Stock your freezer with these anti-inflammatory foods in anticipation of spring.
Reviewed by Dietitian Casey Wing, RD, CD
Key Points
- Frozen fish and lima beans support heart health and reduce inflammation.
- Wild blueberries offer antioxidants and are just as nutritious frozen as fresh.
- Frozen ginger and pineapple provide anti-inflammatory benefits and are easy to use.
March is finally here, and while it may be too soon to say good riddance to your heavy winter coat, the final sprint to spring has arrived! The changing of the seasons also brings a new batch of fresh produce, like peas, asparagus and strawberries, to the grocery store. However, if you’re eager to add some spring and summer produce to your diet but it’s not quite available yet, check out the freezer aisle, where your favorite foods are never truly out of season.
What’s more, frozen foods can be a great tool for helping you stick with an anti-inflammatory diet even when you’re short on time since they’re prewashed, chopped and sometimes even precooked. An added bonus is that frozen produce also offers the same antioxidants and anti-inflammatory plant compounds as their fresh counterparts. To help guide your next shopping trip, here’s a roundup of some frozen foods with anti-inflammatory benefits that you should add to your meals this spring.
1. Fish
Fresh fish has a short shelf life, so if the week gets the best of you and you miss the cooking window, you may be losing money. That’s why stocking up on frozen fish can be the more convenient and economical way to incorporate more anti-inflammatory fish into your diet. “Fatty fish provide EPA and DHA omega-3 fatty acids, which are well-studied for their role in reducing inflammation,” says Samantha DeVito, M.S., RD, CDN. “Omega-3s help counterbalance pro-inflammatory omega-6 fats in the typical American diet and have been shown to lower inflammatory markers and support cardiovascular health,” she adds. However, it’s not just the fatty fish varieties that are worth keeping in the freezer. Other fish varieties like tilapia, cod and trout also offer potential anti-inflammatory benefits and may be more appealing to the fish-averse with their milder flavor profile.
2. Wild Blueberries
If the blueberries in your produce aisle are looking lackluster, head over to the freezer aisle and pick up a bag of wild blueberries instead. Why wild blueberries? “Frozen wild blueberries are a great anti-inflammatory staple to stock up on—they’re rich in antioxidants, like anthocyanins, that help protect your cells from damage and support the body’s natural inflammatory response,” says Maddy Kachelmuss, M.S., RDN. Buying them frozen also has other benefits. “Freezing helps preserve these nutrients, making them just as nutritious as fresh berries with the added benefit of a longer shelf life. You can easily add them to smoothies, oatmeal, yogurt or even pancakes for a quick and easy nutrient boost,” she adds.
3. Lima Beans
There’s no denying that eating more beans is good for you, but you might not think to look in the freezer aisle for your weekly restock. Lima beans are a highly underrated frozen food that is affordable, nutrient-dense and easy to prepare—what’s not to love? As an excellent source of fiber (especially soluble fiber), they’ll support the good strains of bacteria in your gut, which support your overall health by making inflammation-fighting short-chain fatty acids. They’re a versatile frozen staple, too: try including them in a succotash, add them to a soup or cook and toss them into a salad.
4. Pineapple
One of the perks of opting for frozen over fresh produce is that a lot of the prep work has been done for you. So, if dealing with pineapple’s prickly exterior has been holding you back from enjoying this delicious tropical fruit, pick up a bag of frozen pineapple instead. Pineapples contain many compounds with anti-inflammatory properties, like bromelain and vitamin C. These nutrients help keep inflammation in check by tamping down the production of pro-inflammatory messengers in the body. Toss frozen pineapple into smoothies, stir-fry dishes or even a tasty dessert.
5. Ginger
Using fresh instead of ground ginger in recipes is an easy way to dial up the flavor in your favorite dishes. The only problem is that most recipes don’t require the whole root, and it can go bad before you use it up. Luckily, frozen ginger has your back, both for flavor and its anti-inflammatory benefits. “Ginger contains bioactive compounds, which have been well established for their anti-inflammatory and antioxidant properties. These compounds may help reduce inflammatory markers in the body and support overall immune health,” says Juliana Crimi, RD. Frozen ginger is often sold in crushed ginger cubes, which are easy to pop into dishes while you cook, or make a cup of ginger tea by thawing one in a cup of hot water.
Our Expert Take
As you eagerly await the return of fresh spring produce, stock your freezer with these anti-inflammatory foods recommended by dietitians. These frozen picks including fish, blueberries, lima beans, pineapple and ginger are not just convenient, but they also provide a wide range of vitamins, minerals and other plant-based compounds that can keep inflammation in check so you’re feeling your best once the warmer temps and sunshine return.
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