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The #1 Best Breakfast Combination to Lower Inflammation, Says Dietitian

The popular breakfast item is proving it's more than a passing trend.
FACT CHECKED BY Kiersten Hickman

Millennials tend to catch a lot of flack about their love of avocado toast, but maybe the joke's on other generations because avocado toast with eggs is one of the best ways to lower inflammation.

According to Trista Best, MPH, RD, LD at Balance One Supplements, avocado toast is not only an increasingly popular breakfast among millennials but also among health enthusiasts because of the many health benefits it offers, including reduced inflammation.

"Avocados are an excellent way to take in many nutrients and healthy fats that can improve our health," says Best. "They are beneficial for inflammation, heart health, and even skin health."

soft boiled egg avocado toast
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While acute inflammation is at times a helpful process for our bodies—as it is the body's defense system used by the immune system to fight off viruses and bacteria—chronic inflammation can also be harmful. Sometimes the immune system triggers inflammation when there are no viruses or bacteria to fight off, instead of acting as if regular tissues are infected, creating damage to those tissues.

Inflammation is more prevalent among people who have conditions like arthritis and can result in joint pain and stiffness. When that's the case it's important to know which foods can help lower your risk of suffering from inflammation.

Individually, both eggs and avocado toast are effective at helping to lower inflammation in various ways. Eggs contain vitamin D, which is especially helpful in lowering inflammation for people with rheumatoid arthritis. In addition to that, eggs also contain the antioxidants lutein and zeaxanthin, which "play a role in the reduction of inflammation," according to a study from Nutrition & Metabolism.

Eating avocados daily has also been linked to a reduction in inflammation, according to a study from Antioxidants. Another study in Food & Function evaluated the consumption of avocados with hamburger patties and concluded that avocados were able to positively affect inflammation among participants.

While they're both effective on their own, together they're a deliciously productive way to help lower inflammation, as well as an increasingly popular healthy breakfast option.

"Avocado toast is becoming a very popular breakfast staple, especially among health enthusiasts and those wanting to integrate healthier eating," Best says.

Best says that to make the breakfast combination as healthy as possible, opt for whole grain, whole wheat, or even gluten-free bread for the toast. She adds to also make sure that the bread is free of any added sugars or refined carbs.

"This will allow you to get the most out of your avocado toast," Best says.

Looking for even more healthy breakfast ideas? Check out these 5 Breakfast Combinations to Help You Live Longer, Say Dietitians.

Erin Yarnall
Erin Yarnall is a freelance reporter from the Chicago area. Read more