5-Anti-Inflammatory Lunch Ingredients I Always Make To Slow Down Aging

Reviewed by Dietitian Karen Ansel, MS, RDN

Key point

• Dietitians say this 5-Ingredient Avocado & Chickpea Salad is their favorite anti-aging lunch.

• It is filled with anti-inflammatory fiber, plant protein, vitamins and antioxidants.

• Plus, it’s quick, flexible and easy to customize with whatever you have in your pantry.

Chronic, low-level inflammation is linked to a long list of health conditions, such as type 2 diabetes, cancer and cardiovascular disease, which can harm your health and well-being as you age. So, as a dietitian and personal trainer, I’m always thinking about foods that help my clients (and me!) fight inflammation and support healthy aging.

But, my meal planning isn’t just about avoiding inflammation. As an active middle-aged woman who loves to keep moving, I’m also on the lookout for quick and satisfying meals.

But even though nutrition is at the top of my mind, I don’t always have the time (or energy) to spend hours in the kitchen. That’s why this 5-Ingredient Avocado & Chickpea Salad has become one of my go-to lunches. It is filled with anti-inflammatory ingredients that help keep me healthy and protect against age-related diseases. And it comes together in just 20 minutes using simple ingredients that I almost always have on hand. Plus, it’s flexible enough that if I’m missing an ingredient, I can easily swap in something else and still have a satisfying, nutritious meal.

Here’s why this quick salad has a regular place in my lunch rotation—and why it might be a staple in yours, too.

Why I love this Avocado & Chickpea Salad

It is good for Gut Health

I will admit that years of stress and multiple pregnancies have taken their toll on my digestive system. Focusing on high fiber foods not only keeps me regular and my gut happy. Research shows that people who eat more fiber can reduce inflammation. This salad is big on fiber from chickpeas and avocado, delivering 17 grams per serving. Once you add this salad to your routine, your gut will thank you.

It Helps Keep My Brain Sharp

This meal also helps keep my brain on top of its game. One surprising reason is its fiber, which has been linked to better long-term cognitive health in people over 60. Experts believe that it works by enhancing communication between the gut and the brain. But it’s not just about fiber. The avocado in this salad has also been linked to better cognitive function, possibly due to the cocktail of phytonutrients, healthy fats and fiber.

It Supports My Immune System

I like to think of every bite of this salad as a tasty way to strengthen my body’s defenses. As a mother of two children in elementary school, I know firsthand how quickly germs can enter the home. The problem is, as we age, our immune system tends to weaken. This salad gives me a little extra support. It provides more than 25% of the Daily Value for vitamins C and E, two powerful antioxidants that keep my immune system strong. It is also an excellent source of immunity-supporting iron and zinc. Together, all these nutrients help my body fend off foreign invaders and reduce inflammation, to keep my immune system running smoothly.

It Helps Keep My Heart Healthy

Lately, protein is all the rage and, where parents are concerned, it really deserves extra attention. Getting enough protein helps support lean muscle mass, making you stronger, which can seriously improve your quality of life as you age. Thanks to 14 grams of protein per serving, this salad provides more than a quarter of the DV in one sitting.

The beauty of this salad is not just the amount of protein. It’s also about the type of protein, that is, heart-healthy plant protein from beans. Because I have a family history of cardiovascular disease, I make it a priority to eat ½ cup of plant protein, like beans and legumes, at least once a day. They’re filled with nutrients linked to better heart health, like cholesterol-lowering soluble fiber and potassium for healthy blood pressure. Research shows that eating roughly ¾ cup of legumes per day can reduce high blood pressure.

It’s Fast and Flexible

When I only have a few minutes before racing out to pick up my kids, I want something quick. That means no need to cook. With this salad, all I have to do is open a can of chickpeas, rinse with cold water and—ta-da! I have a quick and easy protein source ready to go. Then all I do is quickly slice and dice some vegetables, toss together a quick vinaigrette and toss it all in a bowl.

Another nice thing about this recipe is that it is very versatile, so you can swap in whatever beans, lentils or legumes you have on hand. No peanuts? No problem! I’ve made this salad with edamame and kale before. Combined with creamy avocado, it gives new meaning to the name “Green Goddess Salad”.

If you don’t have all the ingredients, think outside the box and use whatever kitchen staples you have. Need more protein? Throw in some grilled chicken, cubed tofu or a can of tuna or salmon. Running low on fresh vegetables? Swap in some jarred artichokes, olives or bell peppers, or canned beets. Any vegetable provides inflammation-fighting nutrients, whether fresh, frozen, canned or jarred. Whatever works for you can be used for this salad.

The Bottom Line

I like to think of this anti-inflammatory 5-Ingredient Chickpea & Avocado Salad as an easy way to support healthier aging, once in a while. From fiber to plant protein to vitamins, minerals and antioxidants, it provides a wealth of nutrients that help keep my gut, brain, immune system and heart healthy.

Don’t let the quick preparation time fool you. Once you try this salad, it will be the MVP of your lunch rotation. And not just because it’s quick and tasty. It’s also surprisingly versatile, so you can adjust it depending on what ingredients you have. No last minute grocery runs required. In just a matter of minutes, you will have a satisfying lunch, the right nutritional requirements and even the busiest schedule.

Read the original article on EatingWell