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Your Body Wants More Of These Anti-Inflammatory Foods

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    Turmeric

    This bright yellow spice does more than flavor your favorite curry (and mustard). Derived from the root of a plant in the ginger family, turmeric contains curcumin, which has been used in India and parts of Asia as an anti-inflammatory agent, and in Chinese medicine to help treat digestive problems.

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    Onions

    Spring onions are here and they're an easy way to up the flavor of your meals. Whether you're adding raw red onions to a veggie side dish, sautéing yellow onions for a stir-fry, or caramelizing them to top your burger, you'll get a dose of quercetin which is thought to help reduce inflammation.

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    Red Grapes

    Pass the resveratrol please! This antioxidant and other flavanoids may help reduce inflammation. Bring frozen grapes out for a refreshing snack or chop them up for your chicken salad.

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    Blueberries

    Berry season is upon us. Blueberries—possibly from their high levels of anthocyanins (which gives them their blue color)—have been shown to reduce inflammatory markers in rats and may show the same effect in humans. Add them to a smoothie, make a sauce for your pancakes, or have a mix of berries as a snack. Your body will thank you for those extra antioxidants too.

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    Green Tea

    It's time to get your hands on some green tea! The drink has been shown to have a greater anti-inflammatory effect than black tea. Sip it cold, hot, or mixed into a cocktail to give your body an added anti-inflammatory and antioxidant boost this summer.

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    Salmon

    The omega-3 fats in fatty fish such as salmon keep inflammation in check and are good for your heart. To reap the benefits, try to have these fish a few times each week. Recipes that use olive oil to bake or broil the fish give an extra-healthy kick.

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    Leafy Greens

    Hit up the farmers' market this spring for fresh spinach, kale, and collard greens (your guide to the best ones, here). They contain vitamin E, which is their active component to reduce inflammation. They're also good sources of iron, calcium, and vitamin K.

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    Nuts

    Snack on a handful of almonds for vitamin E or walnuts to up your intake of alpha-linolenic acid (part of the omega-3 family), which has been shown in studies to reduce inflammation. Add nuts to yogurt, oatmeal, or your favorite dessert. Check out the healthiest nuts for snacking.

 

Deborah Tagliareni MS RD

Deborah Tagliareni, a Registered Dietitian and Founder of Milestone Nutrition, received her bachelors degree from Northwestern University and Masters in Clinical Nutrition from New York University.  More →

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