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Anti-inflammatory food superstars

for every season
November 30, 2021

By Kelly Bilodeau, Executive Editor, Harvard Women's Health Watch

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3/17/22, 1:09 PM Anti-inflammatory food superstars for every season - Harvard Health

Berries and watermelon in the summer, kale and beets in the winter. The recipe for anti-
inflammatory foods to enjoy can change with the seasons.

Your heart, your brain, and even your joints can benefit from a steady diet of these
nutritious foods, and scientists think that their effects on inflammation may be one
reason why.

Inflammation: How it helps and harms the body

Inflammation is part of your body’s healing mechanism — the reason why your knee
swelled and turned red when you injured it. But this inflammatory repair process can
sometimes go awry, lasting too long and harming instead of helping. When
inflammation is caused by an ongoing problem, it can contribute to health problems.
Over time, inflammation stemming from chronic stress, obesity, or an autoimmune
disorder may potentially trigger conditions such as arthritis, heart disease, or cancer. It
may also harm the brain. Researchers have found a link between higher levels of
inflammation inside the brain and an elevated risk for cognitive decline and
impairment. Regularly adding anti-inflammatory foods to your diet may help to switch
off this process.

Three diets that emphasize anti-inflammatory

patterns

Protect yourself from the damage of chronic

inflammation.
Science has proven that chronic, low-grade inflammation can turn into a silent killer that contributes
to cardiovas­cular disease, cancer, type 2 diabetes and other conditions. Get simple tips to fight
inflammation and stay healthy -- from Harvard Medical School experts.

LEARN MORE

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3/17/22, 1:09 PM Anti-inflammatory food superstars for every season - Harvard Health

Research hasn’t looked specifically at the anti-inflammatory benefits of eating foods that
are in season. "But it’s generally accepted that eating what’s in season is likely to be
fresher and obviously there are other benefits, including those for the environment," says
Natalie McCormick, a research fellow in medicine at Harvard Medical School. Eating
foods that are in season may also help your grocery bill.

When it comes to anti-inflammatory foods, the goal should be to incorporate as many as

you can into your overall diet "Our emphasis now is on eating patterns because it seems
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3/17/22, 1:09 PM Anti-inflammatory food superstars for every season - Harvard Health
you can into your overall diet. Our emphasis now is on eating patterns, because it seems
that interactions between foods and their combinations have a greater effect than
individual foods," says McCormick.

Three diets in particular, she says, contain the right mix of elements: The Mediterranean
diet, the DASH diet, and the Alternative Healthy Eating Index. These diets are similar in
that they put the emphasis on foods that are also known to be anti-inflammatory, such

as colorful fruits and vegetables, whole grains, legumes, and healthy fats such as olive
oil and nut butters. But just as importantly, these diets also eliminate foods — such as
highly processed snacks, red meat, and sugary drinks — that can increase levels of
inflammatory markers inside the body, including a substance called C-reactive protein.

Mixing and matching different foods from these diets can help you tailor an anti-
inflammatory approach that fits your personal tastes, as can choosing the freshest in-
season offerings. Whole grains, legumes, and heart-healthy oils can be year-round
staples, but mix and match your fruits and vegetables for more variety. Below are some
great options by season.

Winter anti-inflammatory superstars

In the cold winter months, think green. Many green leafy vegetables star during this
season, including kale, collard greens, and swiss chard. Root vegetables like beets are
another great and hardy winter option. Reach for sweet potatoes and turnips. Other
options to try are kiwi fruit, brussels sprouts, lemons, oranges, and pineapple.

Spring anti-inflammatory superstars

When the spring months arrive, look for asparagus, apricots, avocados, rhubarb, carrots,
mushrooms, and celery, as well as fresh herbs.

Summer anti-inflammatory superstars

Summer is prime time for many types of produce, and you’ll have lots of choices. Berries
are a great anti-inflammatory option. Try different varieties of blueberries, blackberries,
and strawberries. Go local with marionberries, huckleberries, gooseberries, and cloud
berries, which grow in different parts of the US. Also reach for cherries, eggplant,
zucchini, watermelon, green beans, honeydew melon, okra, peaches, and plums.
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3/17/22, 1:09 PM Anti-inflammatory food superstars for every season - Harvard Health

Fall anti-inflammatory superstars

Nothing says fall like a crisp, crunchy apple. But there are a host of other anti-
inflammatory foods to try as well, such as cabbage, cauliflower, garlic, winter squash,
parsnips, peas, ginger, and all types of lettuce.

Whenever possible, when you choose an anti-inflammatory food try to substitute it for a
less healthy option. For example, trade a muffin for a fresh-berry fruit salad, or a plate of
French fries for a baked sweet potato. Making small trades in your diet can add up to big
health benefits over time.

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Disclaimer:

As a service to our readers, Harvard Health Publishing provides access to our library of
archived content.
Please note the date of last review or update on all articles. No content
on this site, regardless of date,
should ever be used as a substitute for direct medical
advice from your doctor or other qualified clinician.

Comments

Shanaz Lakhani December 6, 2021

very much informative Thanks

Commenting has been closed for this post.

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