Harvard-trained nutritional psychiatrist, professional chef, and nutritional biologist, published nationally and internationally, to figure out why luteolin is so powerful in protecting the mind and body from inflammatory damage. bestseller, this is your brain on food— for her insight. Plus: The seven foods that contain luteolin she recommends the most.
What is Luteolin?
Naidoo says luteolin is a common flavonoid found in many fruits, vegetables and herbs. “Flavonoids are a class of antioxidants, specifically polyphenols, that help plant cells protect themselves from a variety of environmental or situational stressors,” she says. Flavonoids exert their antioxidant capacity by protecting cells from damage caused by oxidative stress and inflammation. It has been shown to have inflammatory effects,” adds Dr. Naidoo.
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How Luteolin Can Help Your Health
Most of luteolin’s benefits can extend to its anti-inflammatory effects, which can work wonders in promoting overall health and well-being. It’s been associated with reduced 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, green bell peppers “show antioxidant, antibacterial, antifungal, immunosuppressive, immunostimulatory, antidiabetic, antitumor, and neuroprotective effects. It also contains many other bioactive compounds. 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
Although we are familiar with chicory thanks to New Orleans-style coffee (which involves roasting, grinding, and brewing the plant’s roots), Dr. Naidoo says that chicory greens can be added to your diet just like any other leafy green. However, she notes that they have a solid flavor profile, so she offers some tips for enjoying them without overpowering your taste buds. “I recommend adding chicory leaves to soups and stews, or sautéing them in avocado oil for a flavorful side dish,” 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 stalks right now). , hydration, and a crunchy snack.
6. Pumpkin
As if you need 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. During the off-season, you can also eat a handful of pumpkin seeds or incorporate them into a variety of recipes, as they contain small amounts of this inflammation-fighting flavonoid.
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.
