Antioxidants and inflammation reduction -
But where does this tiny fruit store such a large amount of antioxidants? The answer is their deep blue outer skin: the antioxidants responsible for their distinctive dark-blue hue are powerful, anti-inflammatory compounds called anthocyanins. A review published in Advances in Nutrition found that people who regularly consume anthocyanin-rich blueberries have a lower risk of cardiovascular disease and type 2 diabetes, along with improved weight management and brain functioning.
What better way to reap the many health benefits associated with blueberries than by enjoying this Blueberry Baked Oatmeal? Slice into a pomegranate's smooth, thick skin, and you will find incredible chambers of juicy, ruby-red seeds aka arils that burst with flavor and antioxidants.
A review published in Foods reported that pomegranates have potent antioxidant and anti-inflammatory properties that can lower several inflammatory biomarkers associated with chronic disease. Specifically, the researchers concluded that pomegranates might protect against obesity, cardiovascular disease, diabetes and certain types of cancer.
These health benefits are primarily due to an antioxidant known as punicalagin. According to the Antioxidant Food Database, pomegranates contain up to 9 mmol of antioxidants per 3.
These tart stone fruits contain a wide array of beneficial compounds that have been proven to boost your health.
In fact, a review published in Nutrients —that included 20 studies on tart cherries—found that their high antioxidant concentration is associated with reduced inflammation and oxidative stress. But the cherry on top of the cake is that they've also been shown to improve sleep , blood pressure and arthritic pain.
The compounds responsible for these impressive benefits include polyphenols, melatonin, carotenoids and vitamins E and C. According to the Antioxidant Food Database, tart cherries contain up to 7 mmol of antioxidants per 3. You can include this nutrient-packed fruit in your diet by preparing this Anti-Inflammatory Cherry-Spinach Smoothie.
Though commonly called berries, botanically, blackberries are actually a cluster of single-seeded drupelets filled with protective plant compounds. In a study published in Foods , the researchers found that blackberries contain several antioxidant-rich compounds that can inhibit the release of pro-inflammatory molecules linked to inflammatory conditions.
Of the antioxidants present in blackberries, anthocyanins and terpenoids are the most prominent ones. According to the Antioxidant Food Database, 3. If you are looking to add these gems to your fruit rotation, try this delicious Blackberry Crisp.
Native to Asia, goji berries have a distinctive sweet yet tangy flavor—comparable to cranberries or cherries. These unique berries are characterized by their oblong shape and vivid orange-red pigment—all thanks to compounds called carotenoids.
The most common carotenoid in goji berries is zeaxanthin, a powerful antioxidant that plays an important role in good vision. A study published in Oxidative Medicine and Cellular Longevity noted that regularly consuming goji berries increases levels of blood antioxidants and zeaxanthin, which is supportive of eye health.
The same study also found that the high antioxidant potential of goji berries also has anti-aging and immune-supporting effects. According to the Antioxidant Food Database, goji berries contain 4 mmol of antioxidants per 3.
Try tossing these tiny but mighty berries into your next batch of trail mix to up your antioxidant intake. With their velvety red skin and floral aroma, raspberries are loaded with protective antioxidants that ward off disease.
According to a study published in Antioxidants , the major antioxidants present in raspberries include anthocyanins, ellagitannins and vitamin C. The researchers revealed that these compounds may combat oxidative stress and inflammation that promote the development of diseases like cancer.
In just 3. Consider whipping up this Muesli with Raspberries when you are in need of an antioxidant boost. Whether you are looking to protect your cells from harmful free radicals, find relief from chronic inflammation, or aid in disease management, antioxidants are powerful compounds that can significantly improve your health.
Although red and purple fruits like blueberries, pomegranates, tart cherries, blackberries, goji berries and raspberries have the highest quantities, antioxidants are also abundant in various plant foods. From fruits to vegetables, nuts and legumes, you can obtain all the antioxidants you need when you consume a balanced diet.
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Great news for chocolate lovers! Eating chocolate is actually good for you! Dark chocolate and cocoa are high in antioxidants and they are great for fighting inflammation. Cocoa contains flavanols, a group of flavonoids that lower blood pressure, reduce blood 'stickiness', reduce cholesterol, and, of course, reduce inflammation.
After a long and unnecessary fight against fats, the world finally seems to realize that not all fats are the same. However, healthy fats are absolutely necessary. One great source of healthy fat is fatty fish. Salmon, mackerel, tuna, sardines, and anchovies are fatty fish that contain high amounts of polyunsaturated fatty acids.
These fatty acids are metabolized in the body in two different compounds that have anti-inflammatory properties. Broccoli, cauliflower, Brussel sprouts are cruciferous vegetables that have anti-inflammatory effects thanks to the antioxidants they contain.
Eating cruciferous veggies decreases the risk of cancer and heart disease. Broccoli is a particularly rich source of detoxifying antioxidants that can also lessen the impact of allergies.
In addition, broccoli contains omega-3 fatty acids that are known for their anti-inflammatory properties.
High in vitamin C, potassium, and lycopene, an antioxidant with remarkable anti-inflammatory properties, tomatoes can decrease inflammatory markers and help prevent different types of cancer. On top of that, tomatoes are highly nutritious, versatile, and tasty.
Just like fatty fish, avocados contain omega-3 fatty acids that help fight inflammation. Packed with magnesium, fiber, and antioxidants, avocados are a nutritional powerhouse actually worthy of their superfood status.
The carotenoid antioxidants, lycopene and beta-carotene, in fresh avocados promote heart health, decrease cancer risk, and reduce cell inflammation. Cherries are delicious! But the health-promoting properties of cherries give a whole new meaning to the cherry on top saying.
Cherries are rich in anthocyanins and catechins, two antioxidants that fight inflammation. Out of all the beverages one can drink, green tea is arguably the healthiest.
Green tea contains different compounds that have powerful anti-inflammatory properties. Thanks to these compounds, green tea not only reduces inflammation but it also decreases the risk of developing breast cancer, prostate cancer, Alzheimer's disease, heart disease, and obesity.
Onions help your body to fight inflammation because they contain a very potent antioxidant called quercetin. Onions also help stimulate the respiratory tract and are helpful in preventing and even treating certain types of cancer.
Loaded with vitamin C and other antioxidants, peppers have powerful anti-inflammatory effects. Just as onions, peppers, particularly bell peppers and chili peppers, contain quercetin. As you just found out, quercetin is a very powerful antioxidant that can reduce inflammation markers and decrease oxidative damage, therefore preventing many illnesses and promoting health.
On top of that, chili peppers contain ferulic acid and sinapic acid. These two acids also have anti-inflammatory properties. Not all mushrooms are edible but those that are can bring you many health benefits.
Mushrooms such as shiitake, truffles, and Portobello contain B vitamins, selenium, copper, and antioxidants. One of the antioxidants contained by these mushrooms is phenol. Phenol provides anti-inflammatory protection and can decrease inflammation when it occurs.
To take advantage of the anti-inflammatory properties of mushrooms, cook them lightly or eat them raw since cooking them decreases their anti-inflammatory potential. Grapes are another delicious fruit that can reduce inflammatory markers thanks to polyphenols, the powerful antioxidants that may offer anti-inflammatory, anti-viral, and anti-cancer benefits.
In addition, eating grapes can also decrease the risk of obesity, diabetes, eye disorders, Alzheimer's, and heart disease. Last but definitely not least, we have turmeric. The flavorful spice contains curcumin, an anti-inflammatory nutrient and strong antioxidants that can improve inflammatory markers.
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Nourishing Food.
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Not surprisingly, the same foods on an inflammation diet are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.
Hu says. Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn't the sole driver.
An anti-inflammatory diet should include these foods:. On the flip side are beverages and foods that reduce inflammation, and with it, chronic disease, says Dr. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols — protective compounds found in plants.
Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes.
Along with fiber and vitamin C, berries possess plant pigment phytochemicals, such as anthocyanins and ellagic acid, which may be behind their health benefits.
Studies have linked increased berry consumption with lower risks of heart disease, Alzheimer's disease, and diabetes. Maybe it's true what they say about an apple a day. A study of nearly 35, women, found that consumption of this fruit — along with its relative, pears — was linked with a lower risk of death from heart disease.
The star components of apples — fiber, vitamin C, pectin, and polyphenols — have been associated, primarily in animal studies, with anti-inflammatory effects and an increase in beneficial microbes in the gut. Stone fruits. Cherries, peaches, apricots, and plums are all examples of stone fruits.
These fruits contain fiber, vitamin C, potassium, and a variety of phytochemicals associated with their colors. In addition, one compound in avocados may reduce inflammation in newly forming skin cells In one high quality study including 51 adults with excess weight, those who ate avocado for 12 weeks had a reduction of inflammatory markers interleukin 1 beta IL-1β and CRP Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechingallate EGCG.
EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells 27 , 30 , Bell and chili peppers are loaded with vitamin C and antioxidants with powerful anti-inflammatory effects 32 , 33 , 34 , Bell peppers also provide the antioxidant quercetin, which may reduce inflammation associated with chronic diseases like diabetes 36 , Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and support healthier aging 38 , While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.
These include truffles, portobello mushrooms, and shiitake mushrooms. Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins. They also contain phenols and other antioxidants that provide anti-inflammatory protection 40 , 41 , 42 , Grapes contain anthocyanins, which reduce inflammation.
Grapes are also one of the best sources of resveratrol , another antioxidant compound with many health benefits. While taking a resveratrol supplement is not the same as eating grapes, in one study including 60 people with heart failure, those who consumed two mg capsules of resveratrol supplements daily for 3 months experienced a decrease in inflammatory gene markers, including interleukin 6 IL-6 An older study from found that adults who ate grape extract daily experienced increased adiponectin levels.
Low levels of this hormone are associated with weight gain and an increased risk of cancer 50 , It has received a lot of attention because it contains curcumin, a powerful anti-inflammatory compound 52 , 53 , 54 , Research has shown that turmeric reduces inflammation related to arthritis, diabetes, and other diseases 55 , 56 , In one study, people with metabolic syndrome consumed 1 gram of curcumin daily combined with piperine from black pepper.
They experienced a significant decrease in the inflammatory marker CRP 56 , It may be hard to get enough curcumin from turmeric alone to experience a noticeable effect. Taking supplements containing isolated curcumin may be much more effective. More research is needed to understand how the dosage of turmeric affects inflammatory markers Extra virgin olive oil is one of the healthiest fats you can eat.
Studies suggest extra virgin olive oil may reduce the risk of heart disease, brain cancer, obesity, and other serious health conditions 59 , 60 , Research suggests that following a Mediterranean diet and supplementing with extra virgin olive oil can significantly decrease inflammatory markers The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen Remember that extra virgin olive oil has greater anti-inflammatory benefits than refined olive oils 4.
Dark chocolate is delicious, rich, and satisfying. These may reduce your disease risk and lead to healthier aging 6 5 , 6 6 , 67 , One small study of participants who consumed mg of cocoa flavanols twice daily or a placebo suggests that cocoa flavanols can improve vascular function and decrease blood pressure and arterial stiffness within the first 3—8 hours after ingestion Tomatoes are high in vitamin C, potassium , and lycopene , an antioxidant with impressive anti-inflammatory properties 7 1 , 72 , 73 , Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer 75 , 76 , Cooking tomatoes in olive oil can help you absorb more of their lycopene content Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which decrease inflammation 79 , 80 , Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries may also provide benefits.
One study including 37 older adults found that those who consumed 16 ounces mL of tart cherry juice daily for 12 weeks experienced significantly lower levels of the inflammatory marker CRP However, another study found tart cherry juice had no effect on inflammation in healthy younger adults after they took it daily for 30 days For example, a higher intake of some fast foods, frozen microwavable snack items, and processed meat products may be associated with higher blood levels of inflammatory markers like CRP 86 , 87 , Foods like sugar-sweetened beverages and refined carbs may also promote inflammation 89 , Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods.
Eating foods that are as close to their original form and choosing a variety of brightly colored foods can help provide more anti-inflammatory nutrients.
Redkction inflammation with these iflammation and delicious reduxtion fruits. Devineé Lingo is a registered Holistic approaches to diabetes nutritionist who is on a reductlon to cultivate health and wholeness Benefits of a shorter eating window people Antioxidants and inflammation reduction restoration and Antioxjdants. Her nutrition philosophy is to dig deeper and identify the root causes of people's health concerns using a holistic, integrative and functional approach. There are many unavoidable realities of life, and stress is one of them. But not just any kind of stress—oxidative stress! This form of stress arises when too many highly unstable molecules, called free radicals, bombard your cells.
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