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At all interested in the science of longevity?
Chances are, youve heard of theBlue Zones.
Blue Zones expert and author ofThe Blue Zones Secrets for Longer Living
Their natural surroundings conveniently nudge them to make healthful choices, such as moving frequently.
Anti-inflammatory foodsare nutrient-dense foods that contain a high amount of antioxidants as well as vitamins and minerals.
Anti-inflammatory foods for longevity
1.
Beans
Beans are one of Buetters most widely-lauded foods for longevity, and for good reason.
Beans are also one of the richest sources of fiber in the plant world.
Not sure where to start?
Try Buettners supersimple recipe for longevity stew.
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One whole wheat bread study found that thefiber and phenolic acids in whole grains help to prevent chronic inflammation.
Blue Zones expert and author ofThe Blue Zones Secrets for Longer Living
Palmer says that whole grains get absorbed more slowly than refined grains like white flour and are more nutrient-dense.
Theyre all super nutrient-dense, but each one varies in its own unique benefits, she says.
Barley, for instance, supports healthy gut bacteria that can also reduce inflammation.
Both are extremely rich in antioxidants.
Thepurple sweet potato has slightly higher levels of beneficial potassium, but both varieties contain high levels ofanthocyanins.
Tofu
Another one of thefoods many Okinawan people consume dailyis tofu, which is made from soybeans.
Soy foods, like tofu, have heart-health benefitsand are packed with plant-based protein, Palmer says.
Soy has also been shown tohelp protect from breast cancerandcardiovascular disease.
Mouch adds thattofucan act as a potent anti-inflammatory agent.
Same goes for other foods made from soy, liketempeh.
Olive oil
Most meals in Ikaria, Greene include local olive oils as an ingredient.
Lemon peel-infused EVOO is another brilliant way to zhuzh meals.
Lemon peelactually contains more folate, calcium, and magnesium than the juice, says Mouch.
It also has more limonene, another antioxidant.
Tomatoes
Tomatoes are another staple ingredient in Ikarian cuisine.
Tomatoes are packed with vitamins and minerals, especially the antioxidant lycopene.
But when you combine tomatoes with olive oil, youll reap even more anti-inflammatory benefits, Palmer says.
Berries, like blueberries and strawberries, haveanthocyanin compoundsthat act as potent anti-inflammatory agents.
They have multiple health benefits for the brain, heart health, and can help stave off chronic illness.
Squash is a great ingredientto support reduced inflammation in the gut and cardiovascular system.
Nuts and seeds
Nuts and seedsare consumed daily in many Blue Zones, particularly Loma Linda.
Nuts and seeds offer heart-healthy fats that have been linked to lower risk of heart disease.
She remembers that savory nut loaves were often baked and served at social outing growing up.
They looked more like a meatloaf than bread, she muses.
Nut loaves were often brought to celebrations and gatherings to be shared.
Think vegetarian-friendly potlucks with foods that pretty much everyone could eat.
Easy: Water,tea, coffee, and (you bet),red wine.
Oh, and how about someanti-inflammatory dessertsto sweeten up the deal?
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