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Summer produce is vibrant and flavorful, making the farmers' market one of my favorite places to shop this time of year. Another perk? Many summer foods are packed full of nutrients and bioactive compounds, which research says may help reduce andsuppress inflammation.
Reducing inflammation through dietis considered a key component to preventing disease, slowing the aging process and improving overall health. Incorporating ripe summer produce is a great way to reap the anti-inflammatory benefits. Here are eight of summer’s best inflammation-fighting foods to take advantage of over the next few months.
Arugula
Even though it’s now available year-round in larger markets, summer is technically this leafy green’s prime season. Arugula has a lighter, leafier texture, and it’s got a slight peppery flavor that makes it perfect to toss with acitrus dressingand some ripe berries.
Arugula is a leafy green akin to spinach, kale, and lettuces like romaine, red leaf and radicchio. The leafy green family’s anti-inflammatory perks come from antioxidants (like beta-carotene and vitamin C) and phytochemicals, which are compounds in plant foods that act like antioxidants. Go ahead and skip the cooking on hot days and toss together abig saladinstead!
Strawberries
Did you know that one cup of fresh strawberries halves has more vitamin C than a medium orange (89mg vs 70mg of vitamin C)? That’s over 100% of your daily value in one little cup! And sincevitamin Cis an antioxidant, this bioactive nutrient not only sweeps up harmful free radicals to protect cells from inflammatory damage, but may also help to suppress some inflammatory proteins in the blood.
All berries are at their sweetest and most flavorful during summer months, so no worries if you’re not a strawberry fan. You’ll get similar vitamin C content, as well as compounds related to their bright red and deep purple colors, inblueberries, raspberries and blackberries, too. Another perk is that berries are a great source of fiber, which can help lower heart disease risk and slows the digestive process to help keep blood glucose levels more stable.
View Recipe:Spinach-Strawberry Salad with Feta & Walnuts
Avocados
Pictured recipe:Big Beautiful Summer Salad
Cherries
Pictured recipe:Cherry-Berry Oatmeal Smoothies
Garlic
Garlic’s pungent flavor seems like it might increase existing inflammation in the body, but incorporating plant-based foods with strong aromatic compounds (likegarlic) is actually considered a key component of an anti-inflammatory diet, particularly when it comes to cancer.
Others flavor additions include fresh summer herbs like basil and cilantro, andaromatic spiceslike turmeric, black pepper and cinnamon. The fragrant compounds in garlic, herbs and spices have been used medically in other cultures for years, and those with who have joint pain and swelling or arthritis may feel the greatest benefits.
View Recipe:Roasted Garlic-Parmesan Cream Sauce
Radishes
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They add a nice touch of color and crunch, but radishes aren’t a vegetable you hear much about when it comes to improving health. However, the root vegetable shouldn’t be overlooked, because it’s part of the cruciferous vegetable family. This group of vegetables-which includes broccoli, cauliflower, cabbage, and bok choy-appear to have with powerfulanti-inflammatory propertieswhen eaten regularly, particularly when it comes to reducing cancer risk. This is thought to be from the sulfur-containing compounds known as glucosinolates they contain. Research supports these veggies' health potential so much that a weekly minimum-at least five servings-is recommended to reap the benefits.
Eat up:Healthy Radish Recipes
Tomatoes
Anyone else find themselves adding ripe tomatoes to mot every dish and meal this time of year? There’s really nothing better than a perfectly ripened summer tomato, which is why I usually end up picking them up at my local farmers' market two to three times a week.
While tomatoes are great sources of vitamin C, folate and potassium, they also contain the phytochemical lycopene which elevates them to superstar status in the anti-inflammatory food world. Research suggests lycopene reduces current inflammation, as well as suppresses future, which is believed to helplower cancer risk(particularly prostate) and heart disease risk.
Pictured recipe:Heirloom Tomato Salad with Charred Corn & Pepper Salsa
Extra-Virgin Olive Oil
I know it technically doesn’t have a season, but extra-virgin olive oil is ideal to use with fresh summer produce, salads, and even in marinades for its flavor and potential health benefits. While olive oil has a small amount of omega-3 fats, the compound oleocanthal really makes it a key anti-inflammatory pantry staple.
Oleocanthalsuppresses inflammatory compounds, likely a key reason that olive oil is associated with reduced disease risks when it comes to brain, heart and joint health. And if grilling is one of your staple cooking methods in warmer months, olive oil may even offer potential protection from AGEs and HCAs (those harmful compounds formed during high-heat cooking) with vitamin E’s antioxidant effects.
Try it:Herbed Extra-Virgin Olive Oil
Carolyn Williams, PhD, RD, is author to the new cookbook,Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less, and a culinary nutrition expert. Her work is regularly featured inCooking Light, RealSimple,Parents,Health,EatingWell, the American Heart Association and more. You can follow her on Instagram@realfoodreallife_rdor on carolynwilliamsrd.com.
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