To find out why luteolin is so powerful in protecting the mind and body from inflammatory damage, Uma Naidu, M.D.— Harvard-trained nutritional psychiatrist, professional chef, nutritional biologist, and national and international bestselling author, this is your brain on food— for her insight. Plus: The seven foods that contain luteolin she recommends the most.
What is luteolin?
Dr. Naidoo said that luteolin is a common Flavonoids found in many fruits, vegetables and herbs“Flavonoids are a class of antioxidants, especially Polyphenol“It helps plant cells protect themselves from a variety of environmental or situational stressors,” she says. It exerts its antioxidant capacity by protecting cells. “Specifically, luteolin has been shown to have potent antioxidant and anti-inflammatory properties in humans,” adds Dr. Naidoo.
How Luteolin Can Help Your Health
Most of the benefits of luteolin are due to its anti-inflammatory properties. Promote overall health and well-being“Luteolin has been associated with reduced brain fog, reduced stress and anxiety symptoms, improved memory, and reduced risk of cognitive decline,” says Dr. Naidoo. “It has also been associated with reducing the risk of heart disease and improving cardiovascular health, presumably due to its effect in lowering inflammation in blood vessels, and because of its anti-tumor properties. It is also helping to improve cancer care.”
Simply put, luteolin is a plethora of antioxidants that help sharpen cognitive abilities, boost mental health, and stave off the potential to develop or exacerbate some pretty serious health problems.
Best Foods Containing Luteolin, According to a Nutritional Psychiatrist
1. Parsley
Parsley is one of Dr. Naidoo’s favorite herbs because it’s an important source of micronutrients that promote neurological health, most notably luteolin (and folic acid). “Parsley can help boost mental health, brain health, energy levels, and overall cognition,” she explains, topping salads with this herb and grass-fed parsley-rich chimichurri. Raised steak, grilled tofu, or cauliflower.
2. Radicchio
This purple leafy vegetable is another great source of luteolin and is good to use as a base in salads or as a substitute for wraps and tortillas. I love making healthy tacos by stuffing radicchio leaves with other chopped veggies, avocado, clean protein, and seasoning with cumin and oregano and freshly squeezed lime,” says Naidoo. Shares Dr. Are there any Tuesday tacos that are brain-boosting and heart-healthy?
3. green pepper
In addition to being rich in luteolin, peppers contain many other bioactive compounds that “exhibit antioxidant, antibacterial, antifungal, immunosuppressive, and immunostimulatory properties, as well as antidiabetic, antitumor, and neuroprotective activities.” is also included. 2021 reviews of medical journals moleculeDr. Naidoo recommends bell peppers “chopped raw for colorful salads or grilled on colorful skewers with other seasonal vegetables.” Bonus points are awarded to anyone who adds these colorful peppers to the radicchio tacos above.
4. Chicory Green
New Orleans-style coffee (roasted, ground, brewing plant roots), Dr. Naidu says their vegetables can be incorporated into your diet like any other leafy green. , offers a few tips to enjoy without overpowering your taste buds. I will,” she advises.
5. Celery
Whether you prefer your celery raw, cooked, or juiced, this versatile vegetable can help boost your intake of the anti-inflammatory luteolin. (I’m actually slow-cooking a hearty chicken broth stuffed with chopped stems right now). , hydration, and a crunchy snack.
6. Pumpkin
As if we needed another reason to love this fall staple, pumpkin also happens to be a great source of luteolin. “I love roasting squash and pureeing it into warm soups with earthy spices like cinnamon and cloves,” he says Dr. Naidoo. In the off-season, you can also snack on a handful of pumpkin seeds or integrate them into something else. number of recipeslike them Contains small amounts of flavonoids that reduce this inflammation.
7. Kohlrabi
Last on Dr. Naidoo’s list of luteolin foods is kohlrabi, a cruciferous vegetable that resembles broccoli stems in taste. “Kohlrabi is my favorite vegetable. I love to clean it and cut it up to munch on,” she shares. It can also be enjoyed as part of a larger meal.
