Chronic inflammation is a physical process that underlies all sorts of unwanted health problems, such as joint problems or autoimmune diseases such as ulcerative colitis. Even heart disease and mental health problems are associated with high levels of systemic inflammation. Stress, environmental pollution, poor nutrition, lack of sleep, and many other facts of modern life lead to a consistently elevated level of internal agitation. Fortunately, eating foods rich in antioxidants can help.
Studies show that certain food compounds can cleanse cells of harmful free radicals, which are highly reactive, unstable atoms that cause inflammation.
One way to recognize foods rich in antioxidants is to look for bright colors, such as dark red tomatoes, dark purple grapes, or the emerald hue of leafy greens. Some studies show that the more intense the color, the more antioxidants these natural foods contain. You can start there or use the list of the 7 best antioxidant-rich foods to fight inflammation.
Blueberries.
All berries are rich in antioxidants, so you can’t go wrong with strawberries, raspberries, blackberries, and more, but blueberries are a particularly great choice for eliminating inflammation. The anthocyanin compounds that give them their distinctive purple-blue color have been linked to the prevention of chronic health problems such as cardiovascular disease, cancer, and diabetes.
Tomatoes.
Whether you slice them, season them, or sauté them, no matter how you prepare them, tomatoes are high in antioxidants. These red fruits are rich in several free radical-fighting compounds, including lycopene, vitamin C, beta-carotene, and numerous flavonoids.
The power of lycopene in tomatoes has been studied as a potential anti-cancer agent.
Green tea
Green tea is a great source of antioxidants. Whether you drink it iced or hot, you will reap incredible health benefits. Antioxidants called catechins in green tea have anti-cancer and anti-inflammatory properties.
Oranges.
Citrus fruits are rich in vitamin C. It is possible that this vitamin is a powerful antioxidant that may play a role in reducing the risk of cardiovascular disease, stroke, vascular dysfunction, stroke, and certain types of cancer.
Spinach
Spinach is well known for its nutrients, such as iron and vitamin K, as well as various antioxidants, including kaempferol, quercetin, lutein, and zeaxanthin. Lutein and zeaxanthin have been linked to improved vision and eye health, while kaempferol may help prevent cancer and quercetin supports heart health.
Coffee.
Your morning drink is another powerful source of antioxidants. Its ability to fight inflammation is attributed to chlorogenic, caffeic, ferulic, and n-coumaric acids. A study has shown that these antioxidants are found in coffee. Green tea and red wine contain much less of them.
However, not all beans are equally capable of suppressing inflammation. The same study showed that robusta beans contain the most antioxidants – almost twice as many as arabica beans. If antioxidants are something you’d like to have in your coffee, check the label on your coffee bean package to make sure you’re buying the right variety.
Dark chocolate
Dark chocolate contains a large amount of antioxidants, including flavonoids. These substances may play a role in heart health and cancer prevention.
The darker the chocolate (e.g., the higher the cocoa content), the more antioxidants it is likely to contain. Look for chocolate with 70% cocoa or higher.
