Viewed Diettian Katey Davidson, M.Sc.Fn, RD, CPT
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The main points
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In July Including seasonal food can help increase your antioxidant intake.
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Anti -inflammatory food can help reduce the risk of chronic diseases such as heart disease.
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Seasonal products such as avocados, blueberries and beets are rich in anti -inflammatory nutrients.
When you see the farmers’ markets hiding with juicy bruises, mint bouquets and brittle cucumbers, you know that summer is definitely here. And these summer tufts are not just delicious like summer – they are also packed with nutrition. In fact, they are rich in antioxidants, fiber and healthy fats that can reduce chronic inflammation to reduce the risk of your health, such as heart disease, type 2 diabetes and even depression.
This month, the best anti-inflammatory food is also those that are fragrant-Fresh, viable and easy to use. We asked registered nutritionists what they support this summer and how they serve them to their maximum benefit. Here are their best choices and the most delicious ways to make the most of them until they are during the season.
1. Watermelon
Whether the watermelon is a large amount of water and a bright red color is a refreshing way to overcome heat and hide some powerful anti -inflammatory nutrients. “Watermelon contains vitamin C and lycopene for maintaining cell health,” says registered nutritionist nutrition Yvette Hill, RDN, IBCLC. In particular, it has been proven that Licopen helps reduce inflammation by neutralizing free radicals in the body.
How to enjoy: Hill recommends mixing frozen watermelon cubes with lime juice and a touch of sweets to make a simple sorbet. Whether you eat it behind a piece or rotate in a cocktail, watermelon is a sweet and soothing way to stay cool and feeding.
2. Beetroot
Beetroot gives more on the table than just the highlighted colors – they are overloaded with compounds that can help your health in several ways. “Beetroot has anti-inflammatory properties in part due to the phytonutrent, which gives the beet red,” says Hill. “They can also help maintain heart health and improve athleticism due to their nitrate content.”
How to enjoy: July is an ideal time to enjoy beetroot salad or roasted beets. Hill offers to throw beetroot with arugula and goat cheese for fast, nutritional dishes.
3. Cucumbers
Cucumbers with approximately 95%water are a great choice to cool. “Not only do they moisturize and cool, but there are flavonoids to reduce inflammation,” explains Hill.
How to enjoy: Cut the cucumbers for cucumber salad, press them into fresh juice or enjoy pickled to make them spicy snack. Due to the crisp texture and the refreshing taste, they are a great addition to any summer dish.
4. Blueberries
Blueberries are well known because there are many health -promoting compounds called anthocyanins. “Blueberries are full of antioxidants to help fight free radicals in the body, which in turn can reduce the risk of your chronic disease over time,” says Stacbin, MS, M.ed., Rdn.
They are also high in fiber (about 3.5 grams per cup) to maintain intestinal health, which plays a key role in inflammation regulation.
How to enjoy: Add them to icy tea, throw them into a fruit salad or enjoy yourself until they are peak this month.
5. Salmon
Their omega-3 fatty acids are one of the best-known anti-inflammatory foods such as salmon is one of the best known anti-inflammatory foods. “Studies show that eating fatty fish regularly, such as salmon, can help reduce the risk of heart disease over time,” says Gulbin.
July is a wild salmon peak season in many parts of the US, so now is a great time to enjoy fresh.
How to enjoy: Gulbin recommends cleaning salmon fillets with olive oil, seasoning garlic powder and salt and frying until they reach 145 ° F to savory, nutrient density meals.
6. Avocado
Each creamy bite provides avocados to combat inflammation and fiber. One avocado packs impressive 13.5 grams of fiber as well as heart -healthy unsaturated fat.
How to enjoy: Gulbin offers to quickly produce gacdamol with avocado porridge, lime juice, sliced tomatoes and red onion – perfectly like immersion or grilled protein infusions.
7. Mint
Mint is more than a garnish-it is a culinary herb with anti-inflammatory power. “Mint contains compounds such as menthol and rosmarin acid,” says Hill. These compounds can help relieve digestion and soothe the body’s inflammatory response.
How to enjoy: Try it in the mint cut into a salad mixed into lemonade or cut into a sorbet. You can even pair it with watermelon to get a refreshing, cool dish.
8. Spinach
Leaf greens are anti -inflammatory power plants and spinach is one of the most versatile. It contains low calorie and packed antioxidants such as lutein and zeaxanthin, which are particularly useful for eye health. The spinach also contains alpha-lipoic acid-unified, which is studied for its potential brain-supporting properties.
How to enjoy: Discard fresh baby spinach with olive oil and herbs to get a simple garnish, or add it to cocktails or chilled soups.
Our expert is taking
In July It is necessary with antioxidants rich, anti -inflammatory food that facilitates healthy eating and pleasant. “When you focus on fresh, seasonal foods that help reduce inflammation, eating, you keep your body at various levels – from heart health to digestion,” says Hill.
Gulbin adds that adding these foods should not be difficult. “Choose colorful, healthy foods that are during the season and use simple preparations that emphasize their natural taste,” she says. “This is the best way to eat well this summer.”
Read the original article about Eatingwell