Delicious Ways To Reduce Inflammation
Inflammation is a double-edged sword. On one hand, it's the body's natural response to infection and injury. On the other hand, chronic inflammation can lead to heart disease, cancer, and diabetes. Here are 20 foods that are rich in antioxidants to help reduce inflammation.
1. Blueberries
Blueberries may be low in calories, but they're absolutely stuffed with heart-healthy antioxidants. One such antioxidant is anthocyanin, which studies have shown can reduce risk factors for heart disease. Some studies also show that blueberries can help delay cognitive decline.
2. Okra
A key component of soul food, okra can also be the key to a healthy heart. Okra is loaded with antioxidants to help reduce cholesterol and blood pressure. Additionally, okra is a great source of other nutrients such as fiber and magnesium.
3. Spinach
Antioxidants come in different forms. For example, the lutein and zeaxanthin in spinach help protect your eyes from ultraviolet light. While spinach may not be a replacement for vision care, it's a great way to keep your eyes and brain sharp.
4. Raspberries
In addition to providing an excellent helping of dietary fiber and vitamin C, raspberries are also a source of antioxidants. Specifically, black raspberries (not to be confused with blackberries) have properties that may slow down the effects of some cancers.
5. Artichokes
Artichokes are high in chlorogenic acid, which can potentially reduce the risk of cancer, heart disease, and type 2 diabetes. While artichokes may be a great source of antioxidants, their content can vary depending on how they're cooked. Enjoy a warm bowl of spinach-artichoke dip to get the double the nutritional benefits.
6. Red Cabbage
Whether you call it red or purple cabbage, this colorful crop is full of antioxidants. In addition to antioxidant properties such as anthocyanin, red cabbage is full of vitamin C. Vitamin C doesn't just protect your immune system, it can also keep your skin looking youthful and firm.
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7. Turmeric
Warm and earthy turmeric shines in Indian cooking. Not only does this spice make every bite taste like a hug, it's also loaded with the antioxidant curcumin. Curcumin can prevent the spread of inflammation based on arthritis and diabetes.
8. Walnuts
Most nuts have some amount of antioxidant activity, but walnuts have the most by far. One of the most helpful properties in walnuts in polyphenol, which protects against neurodegenerative disease. Walnuts also contain melatonin, which can help with a healthy sleep cycle.
9. Dark Chocolate
Much to the rejoicing of chocoholics everywhere, dark chocolate is actually good for you! Cocoa contains antioxidants such as flavanols; the higher the cocoa content (i.e. the darker the chocolate), the more antioxidants. A square or two a day may can keep the doctor away.
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10. Beets
Do you know what gives beets their distinct reddish color? If you guessed antioxidants, you're right! Betalains, which have been linked to lowered risk of colon and digestive cancers, are the source of beets' bright color.
11. Kale
Kale is a superfood for a reason. Kale is a cruciferous vegetable similar to broccoli and Brussels sprouts which are high in vitamins A & K, in addition to tons of antioxidants. For an extra anti-inflammatory boost, try red kale.
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12. Salmon
You probably know that fatty fish is a great source of omega-3 acids, but did you also know that they're packed with antioxidants? Salmon is full of antioxidants to reduce inflammation. However, salmon isn't the only fish that provides these properties, read on to see what other fish you can incorporate into your diet.
13. Avocados
In addition to fiber and monounsaturated fats, avocados also contain caroteniods and tocopherals. Both of these antioxidants are linked to reduced risks of certain cancers. Additionally, avocados may reduce inflammation in new skin cells.
14. Grapes
Red, green, and every color in between, grapes are great for your heart! Grapes are one of the best sources of resveratrol, a compound that protects the brain and eases joint pain. And yes, red wine has this compound as well.
15. Goji Berries
"Superfood" isn't just a trendy buzzword when it comes to goji berries. These bright red berries contain a unique antioxidant that has been linked to reduced risk of heart disease. Be warned though, goji berries can be expensive.
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16. Tomatoes
Not only are tomatoes a great source of potassium and vitamin C, they're also an antioxidant. Specifically, tomatoes contain lycopene which improves heart health and can help with sunburn prevention. Lycopene is better asborbed with a source of fat, so stay tuned for cooking tips.
17. Mackerel
If you don't like salmon but still want to get your fill of antioxidants, mackerel is a great option. Oily fishes such as mackerel are high in EPA and DHA which can relieve inflammation. Mackerel is moist, flaky, and slightly salty.
18. Almonds
Like other nuts, almonds can protect your cells from oxidative stress, which can lead to inflammation and aging. For maximum benefits, eat your almonds with the skin on, as that is where their antioxidants are concentrated.
19. Olive Oil
A staple of the mediterranean diet, extra virgin olive oil is one of the healthiest fats around. In addition to healthy fats, olive oil contains oleocanthal, an anti-inflammatory with similar properties to ibuprofen If you remember earlier when we said that lycopene is better absorbed with a source of fat, that's where olive oil comes in: cooking tomatoes in olive oil can help you reap antioxidant properties.
20. Green Tea
Green tea, and matcha green tea specifically, is one of the best beverages around, and we're not just talking about taste. Green tea contains a specific antioxidant called EGCG which protects your cells' fatty acids from damage. Green tea can also help with weight loss.
