Medical Reviewed by Katie Davidson, M.SC.FN, RD, CPT
Getty images. EATHELL design.
Key points
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Incorporating seasonal food in July can help increase antioxidants.
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Anti -inflammatory foods can help reduce the risk of chronic diseases such as heart disease.
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Seasonal products such as avocado, blueberries and beets are rich in anti -inflammatory nutrients.
When you see farmers on the market flooded with juicy blueberries, mint bouquets and crispy cucumbers, you know that summer is really here. And these summer brackets not only have the taste of summer – they are also full of eating. In fact, they are rich in antioxidants, fiber and healthy fats that can gain chronic inflammation to reduce the risk of health conditions such as heart disease, type 2 diabetes and even depression.
This month, the best anti-inflammatory foods also happen as those of their aromatic peak-nrosh, vibrant and easy to enjoy. We asked the registered nutritionists what they stored for this summer and how they served them for maximum benefit. Here are their best photos and the most delicious ways to make the most of them while in season.
1. Watermelon
With its high content of water and a red color, watermelon is a refreshing way to beat the heat-and sneak into some powerful anti-inflammatory nutrients. “Watermelon contains Vitamin C and lycopene to help cell health,” says the registered nutritionist of nutrition Yvette Hill, RDN, IBCLC. In particular, Lycopene has been shown to help reduce inflammation by neutralizing free radicals in the body.
How to enjoy: Hill recommends mixing frozen cubes with watermelon with lime juice and a hint of sweetener to make ordinary sorbet. Whether you eat it from a slice or rotate it in a puree, the watermelon is a sweet and soothing way to stay cool and nourished.
2. The color
Beets wear more on the table than just a bold color – they are loaded with compounds that can help your health in several ways. “Beets have anti -inflammatory properties, partly because of a phytonutrient that gives their beets red, betalein,” says Hill. “They can also help support heart health and improve athletic indicators due to their nitrate content.”
How to enjoy: July is the perfect time to enjoy beet salad or roast beets. Hill suggests throwing beets with arugula and goat cheese for a quick, nutrient -packed garnish.
3. Cucumbers
Water content of about 95%, cucumbers are an excellent choice for cooling. “Not only do they hydrate and cool, they also contain flavonoids to reduce inflammation,” explains Hill.
How to enjoy: Cut cucumbers for cucumber salad, press them in fresh juices, or enjoy marinated for a sharp breakfast. Their crunchy texture and refreshing taste make them a perfect complement to any summer meal.
4. Blueberries
Blueberries are well known for having high -healthy compounds called anthocyanins. “Blueberries are full of antioxidants that help to combat free radicals in the body, which in turn can reduce the risk of chronic illness over time,” says Staci Gulbin, Ms, M., RDN.
They are also high in fiber (about 3.5 grams per cup) to support bowel health, which plays a key role in regulating inflammation.
How to enjoy: Add them to ice tea, throw them in a fruit salad, or enjoy them yourself while this month they are on top maturity.
5. Salmon
Fat fish like salmon are among the most famous anti-inflammatory foods, thanks to their high levels of omega-3 fatty acids. “Studies show that eating oily fish such as salmon can regularly help reduce the risk of heart disease over time,” Gulbin says.
July is the peak season for wild salmon in many parts of the United States, so now it’s a great time to enjoy fresh.
How to enjoy: Gulbin recommends washing the fillets of salmon with olive oil, seasoned with garlic powder and salt and grilling them until they reach 145 ° F internally for a spicy, tightly eating appetizer.
6. Avocado
Avocado delivers fat and fiber for inflammation to any creamy bite. One avocado paches an impressive 13.5 grams of fiber, along with healthy unsaturated fats.
How to enjoy: Gulbin offers to make a quick guacamol with mashed avocado, lime juice, diced tomatoes and red onions – perfect as dipping or garnish for grilled protein.
7. MINT
The mint is more than a garnish-it is a culinary herb with an anti-inflammatory power. “A mint contains compounds such as menthol and rosmaric acid,” says Hill. These compounds can help soothe digestion and soothe the body’s inflammatory response.
How to enjoy: Try mint sliced, mixed into lemonade or mixed in sorbet. You can even pair it with a watermelon for a refreshing, cooling treat.
8. Spinach
Leaf green are anti-inflammatory power plants and spinach is one of the most versatile. It is low in calories and is full of antioxidants such as lutein and zeaxanthin, which are especially beneficial for eye health. Spinach also contains alpha-lipoic acid, a compound examined for its potential brain support properties.
How to enjoy: Throw fresh baby spinach with olive oil and herbs for a regular garnish or mix it in smoothies or chilled soups.
Our expert takes
July is cracked with antioxidant -rich, anti -inflammatory foods that make healthy eating easy and enjoyable. “When you focus on eating fresh, seasonal foods that help reduce inflammation, you support your body to multiple levels – from hydration to heart health to digestion,” says Hill.
Gulbin adds that the inclusion of these foods should not be complicated. “Choose colored, whole foods that are in season and use simple preparations that emphasize their natural taste,” she says. “This is the best way to eat well this summer.”
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