Foods That t Exert Powerful Antioxidant and Anti-Inflammation in the Body
Berries – WHY? Berries are loaded with anthocyanins and antioxidants, which stop free radicals from creating inflammation.
Olive Oil ~ WHY? Olive oil is unique in that it contains oleocanthal, an anti-inflammatory compound.
Leafy Greens ~ WHY? Leafy greens are associated with some of the strongest anti-inflammatory research and are loaded with anti-inflammatory compounds.
Spices ~ WHY? Most fragrant spices exert small anti-inflammatory effects, particularly for arthritis, joint pain, and swelling.
Nuts & Seeds ~ WHY? Their fat and protein make them an ideal anti-inflammatory snack that promotes blood sugar regulation and insulin sensitivity.
Fermented Foods ~ WHY? Active, live cultures of beneficial bacteria promote gut health and prevent new inflammation.
Cold Water Fish ~ WHY? The omega-3 fatty acids found in fish (DHA and EPA) not only suppress inflammation but also encourage synthesis of anti-inflammatory compounds.
Cruciferous Vegetables ~ WHY? This veggie family contains powerful sulfur compounds that exert protective anti-inflammatory effects, which may play a particular role in halting or preventing cancer.
Nuts Provide Many Health Benefits
Nuts provide numerous health advantages. They lower the number of low-density lipoproteins (LDL) cholesterol and triglycerides, which improves heart health. Research referenced by the Mayo Clinic also suggests nuts can improve the lining of arteries, reduce inflammation linked to heart disease and reduce the risk of developing blood clots.
Research from Harvard University also found that those who eat a healthy amount of nuts every day live longer, healthier lives than those who didn’t eat nuts. Now, research also indicates that nuts can help slow age-related cognitive decline.
Smart Foods for Quick Nutrition
Some foods can give your brain or health a boost. Weave them into your day, beginning with a good breakfast of oatmeal with blueberries. Try ending it with a dinner of salmon and vegetables.
Healthy Nutritious Snacks
Healthy grab-and-go snacks include:
Healthy Food Substitutions
Try to substitute unhealthy food with healthier food. You won’t go without, but you will be eating something to help boost your brain.
|Instead of This
|Refined grains (white bread, white rice)
||Whole grains (whole grain bread, brown rice)
|Fried food (french fries, fried chicken)
||Grilled or baked foods (baked potato, grilled chicken)
|Baked goods, sweets, specialty desserts
||Low-fat or skim milk, soy milk
||Water or seltzer
Are there any healthy foods that can improve mood?
Recently, research on the relationship between nutrition and mental health has been emerging. Yet, it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies. Certain foods have been shown to improve overall brain health and certain types of mood disorders.
Here are 9 healthy foods that may boost your mood.
- Fatty fish like salmon
- Dark chocolate
- Fermented foods
- Nuts and seeds
- Beans and lentils
Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator. By following an anti-inflammatory diet you can fight off inflammation for good.
An anti-inflammatory diet should include these foods:
- olive oil
- green leafy vegetables, such as spinach, kale, and collards
- nuts like almonds and walnuts
- fatty fish like salmon, mackerel, tuna, and sardines
- fruits such as strawberries, blueberries, cherries, and oranges