11 powerhouse foods to soothe inflammation

1.

Leafy greens

Spinach, kale, collard greens and other leafy greens are packed with antioxidants. Spinach is particularly rich in vitamin A, an antioxidant that helps fight cell damage that can lead to age-related vision problems like macular degeneration. Use in salads, add to eggs or in pasta and soups.

2.

Nuts

While all nuts have antioxidant properties, walnuts contain almost twice as many antioxidants as most other nuts. And it doesn't take much. Researchers believe about seven walnuts a day is all it takes to reap their health benefits.

3.

Ginger

Whether fresh, dried or in supplement form, ginger contains several active compounds, including gingerol, that give this root its anti-inflammatory power. Peel, mince and add to stir-fry, salad dressing or drink in tea.

4.

Green tea

While tea is known for its antioxidant power, green tea contains a potent concentration of one of the most powerful antioxidants, which is believed to help slow cancerous tumor growth. If you aren’t a fan of brewed tea, try matcha, which is a type of green tea made from powdered tea leaves. It is especially rich in antioxidants, and you can get it in powder form to add to smoothies, yogurt or baked goods.

5.

Beans

Beans are high in protein and fiber, and score low on the glycemic index. Black beans are especially powerful because of the high antioxidant content in their dark skins. Add to salads, soups, eggs, tacos or as a meat alternative in other dishes. Or, try them sweet, like in this black bean brownie recipe.

6.

Turmeric

This brightly-colored spice contains curcumin, a powerful antioxidant compound. While you can buy turmeric as a supplement, it’s far tastier to make this spice a staple in your kitchen. Make it as a main dish or add it to dressings, soup and stir-fry.

7.

Berries

Naturally high in antioxidants, berries are among the healthiest foods. Blueberries are especially powerful because they contain the antioxidant known as quercetin, which has strong anti-inflammatory properties.

8.

Celery

Don’t overlook this simple vegetable. Celery is a strong anti-inflammatory, rich in protective compounds called flavonoids that have been found to lower inflammation and improve blood pressure and cholesterol levels. Stir chopped celery into guacamole, soups, salads or use it in place of chips.

9.

Pineapple

This tropical fruit is rich in manganese and potassium, in addition to antioxidants that prevent disease. Blend in smoothies or eat in salads as a sweet topping.

10.

Salmon

Salmon is rich in essential fatty acids, especially omega-3s. Research shows that omega-3 fatty acids reduce inflammation and may help lower the risk of chronic disease. Try this wild salmon with avocado salsa.

11.

Dark chocolate

Cacao beans are packed with antioxidants and nutrients. But, if you are eating chocolate for its health benefits, it must be minimally processed. Get your chocolate fix with a square of dark chocolate with at least 70 percent cacao. Sweet treats are made easy with these dark chocolate bark or dark chocolate bar with pistachios and sea salt recipes.