BeansFiber-rich diets prevent blood sugar spikes that create inflammatory free radicals. Most individuals don't get enough—women under 50 need 25g per day, men 38g. Women 21g, men 50+ 30g.
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Avocado
Avocados include inflammation-fighting carotenoids, heart-healthy monosaturated fats, and free radical-fighting vitamins A and E. Soluble fiber reduces heart disease risk.
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Sweet potato.
Sweet potatoes may replace normal potatoes. Polyphenols, antioxidants that may reduce free radical-induced inflammation, give it its vibrant orange hue. They contribute to your daily fiber intake of 4 grams.
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Citrus.
Polyphenols in citrus fruits may "turn off" inflammation. Flavanones boost immunity and reduce inflammation. They provide an antioxidant taste to salads.
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Greens
Kale, spinach, mustard, and mesclun, please! Carotenoids and vitamins A, C, E, and K in these vegetables may minimize the risk of stomach, breast, and skin cancers and heart disease.
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Nuts
Protein in nuts stabilizes blood sugar, limiting insulin release and free radical production. The insoluble fiber in nuts helps your stomach move. Almonds, walnuts, pecans, or 2 tablespoons of nut butter are heart-healthy snacks.
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Fatty Fish
Salmon, tuna, and herring are omega-3-rich. Polyunsaturated fatty acids block inflammation-causing chemicals. Eat fish twice a week and aim for 1.1 g omega-3s per day for women and 1.6 g for men.
Berries
Berries are rich in anthocyanins, which may lower inflammation and boost brainpower. Toss with Greek yogurt for a protein-packed breakfast or freeze to munch on.