7 Mediterranean Diet Foods High in Luteolin, the Secret Anti-Inflammation and Anxiety Nutrient

You’ve probably never heard of it Luteolina, but your body and mind will appreciate adding this substance to your diet more often. This nutrient belongs to the kingdom of flavonoids, antioxidant compounds known to boost the immune system, prevent cancer or fight aging.

More accurate, Luteolin belongs to the group of polyphenolsAntioxidants that have been shown to have positive effects against cardiovascular, neurodegenerative diseases or tumors. This powerful substance, found in many plant-based foods, is particularly good at protecting your body from the damaging effects of inflammation.

chronic inflammation It is behind many diseases and many factors can trigger it. These include tobacco, alcohol, pollution, stress or a poor sleep routine. Antioxidants like polyphenols help protect cells from damage caused by oxidative stress and inflammation.

A recent article in a trade journal nice and good shows that in particular it has been shown that Luteolin has powerful antioxidant and anti-inflammatory effects in humansIt’s linked to less brain fog, better stress, less anxiety, and a lower risk of cognitive decline.

However, its properties affect not only the mind, but also the heart and other parts of the body. consumer luteolin in your diet You have a lower risk of heart disease and better heart health, less inflammation in the blood vessels, and also benefit from its anti-cancer properties.

What Foods Are Rich in Luteolin? You can find this flavonoid in many plant foods that are abundant in the Mediterranean diet.

Parsely

As for the rich parsley: this plant is so common in Iberian gastronomy One of the best sources of luteolinThis healthy spice is also high in vitamins C, A, and K, as well as several minerals like calcium, iron, potassium, and folic acid.

In addition, the nutrients in parsley have many other benefits: they help to achieve perfect skin, counteract the effects of free radicals that cause cell aging, improve bone health or aid in digestion. just do it.

Green chilli

if you want take more luteolinMake sure green chilies feature prominently in your dishes. It is a tasty, inexpensive and versatile vegetable rich in many other nutrients such as vitamins C, K, B6 or E or minerals such as potassium and folic acid.

Green chilli health benefits include fighting anemia, caring for your eyes, and improving bowel movements. According to a 2021 review published in the medical journal, it has antioxidant, antibacterial, antifungal, immunosuppressive, and immunostimulatory properties, as well as antidiabetic, antitumor, and neuroprotective activities. Molecule.

oregano

Known only for its slimming properties, ajwain is an ideal crunchy vegetable for lowering cholesterol, controlling blood pressure, preventing urinary tract infections and diabetes.
And increase heart problems or protection and protect liver.

It also includes celery. Foods high in luteolinFor this reason, it is essential in any anti-inflammatory diet aimed at prolonging life, fighting aging and staving off anxiety.

carambola flowers

carambola flowers It enhances the flavor of meat, makes stews lighter and makes it easier for us to digest cheese or sausages. Used in most traditional Mediterranean savory dishes, ranging as diverse as game, scrambled eggs, skewers, barbecue, ratatouille or fried potatoes.

Its intense taste is reminiscent of mountain aromas and has spicy nuances and notes of clove, mint and camphor. It greatly improves the taste of meat and vegetables. And as a gift, in addition to the antibacterial and expectorant properties, you have your own dose Anti-inflammatory luteolin.

olive oil

In such a situation there will hardly be anyone who does not know how beneficial olive oil is. This essential product of the Mediterranean diet is rich in polyphenols such as luteolin, but also in many others such as hydroxytyrosol, tyrosol, oleuropein aglycon or apigenin.

Of course, not all oils are the same: Extra virgin olive oil is the one with the highest percentage of antioxidant polyphenols. And the only one that has oleocanthal. Its consumption improves everything: from sleep to intestinal transit, mood or care to bones, heart, muscles or brain.

pumpkin

Pumpkins are one of the most important fall dishes as well Great way to get luteolin.

Not only is pumpkin rich in this anti-inflammatory nutrient, but it also has intriguing benefits: a high nutrient density, benefits for the eyes, or a boost in your heart health. as a curiosity, 100 grams of cooked pumpkin contains 5755 IU of vitamin A, 192% of the recommended daily allowance for an adult.

i will follow

i will climbAlso called kohlrabi or turnip greens, it is a cruciferous vegetable with a flavor similar to broccoli stalks. As the name suggests, it combines the best of cabbage and turnip. From the directo al paladar they say her last name is Sputnik flora For its unmistakably exotic appearance.

Although the most popular part is the dwarf tuber, you can also taste its leaves like turnips. In addition to luteolin, the swede is characterized by its high level of nutrients. A button to try: it has more vitamin C than an orange.

you can do it Salt, grate or adapt to any cooking techniqueIt can be boiled, roasted, roasted, steamed, oven roasted, or used in soups, broths, purees, or creams. It can completely replace potatoes if you’re looking for a lighter alternative.