What are the top anti-inflammatory phytochemicals?

Answer 1

• Betalains are a group of 24 substances including
  • Betacyanins, red, blue, or purple pigments found in beets, chard, red or purple cabbage, and apples.
  • Betaxanthins, yellow and orange pigments found in beets, amaranth, prickly pears, and chard.
• Terpenes are a group of substances that occur in nearly every plant, protecting them from the same reactive oxygen species that attack human cells. They include:
  • Monoterpenes are found in the essential oils of many plants including bergamot, carrots, coriander, lavender, lemon, lime, nutmeg, orange, rose, blueberries, blackberries, Oranges, lemons, tangerines, grapefruits, and other citrus fruits and their peels, mint, lavender, cherries, spearmint, sage, celery seeds, thyme, ajwain, and horsemint.
  • Carotenoids are largely responsible for the red, yellow, and orange color of fruits and vegetables, and are also found in many dark green vegetables, including carotenes, found in sweet potatoes, carrots, kale, spinach, turnip greens, winter squash, collard greens, cilantro, fresh thyme, cantaloupe, romaine lettuce, broccoli, tomatoes, green beans, cilantro, chard, apples, avocadoes and cantaloupe; lycopene, found in tomatoes, pink grapefruit, watermelon, guava, persimmon and apricots; xanthophylls, found in raw and lightly steamed kale, spinach, turnip greens, collard greens, romaine lettuce, broccoli, zucchini, corn, garden peas, squash, pumpkin, Brussels sprouts, microalgae and yeast, red bell peppers, papaya, cilantro, oranges, corn, watermelon, serrano pepper, avocadoes, grapefruit, chanterelle mushrooms, green algae, and paprika.
  • Saponins, found in red wine, peas, beans, lentils, peanuts, soybeans, alfalfa, ginseng, fenugreek, wild yam, soapwort, paprika, oats, spinach, garlic, leeks, onions, chives, tea, sugar beet, quinoa, licorice, capsicum peppers, eggplant, tomato seeds, asparagus, and bean sprouts.
• Polyphenols, numbering over 4,000, include:
  • Cannabidiol, found in hemp seed.
  • Curcumin, found in turmeric.
  • Lignans found in flax seeds, pumpkin seeds, sesame seeds, sunflower seeds, whole grains, vegetables, fruits, cruciferous vegetables, cucumbers, and olives.
  • Phenolic acids found in blackberries, cranberries, pecans, pomegranates, raspberries, strawberries, walnuts, wolfberries, grapes, peaches, hot chile peppers, apricots, asparagus, blackberries, broccoli, cabbage, chocolate, grapefruits, grapes, green tea, lemons, limes, melons, oranges, peas, pineapples, spinach, wine, celery, parsley, rosemary, oregano, sage, lemon balm, marjoram, perilla, wild mint, hyssop, comfrey, thyme, wild oregano, and dill weed.
  • Hydroxycinnamic acids, found mainly in coffee, but also in apples, artichokes, basil, cabbage, cauliflower, kale, oregano, pears, radishes, thyme, turnips, apples, pears, and tea.
  • Ferulic acid, in apples, asparagus, coffee, oranges, pineapples, and whole grains.
  • Hydroxybenzoic acids, found in blackberries, blueberries, cantaloupes, dates, raisins, kiwi fruits, guavas, apricots, green pepper, olives, tomatoes, radish, mushrooms, chicory, almonds, water chestnuts, peanuts, raspberries, pomegranate, rooibos and white tea, and grape seeds.
  • Hydroxytyrosol, found in olives.
  • Stilbenoids, found in grape skins, red wine, peanuts, blueberries, cranberries, and grapes.
  • Flavonoids, found in bilberry, blackberry, blueberry, cherry, cranberry, elderberry, hawthorn, loganberry and raspeberry, apples, pears, peaches and plums, black beans, cowpeas, eggplant, red grapes, black rice, chokeberries, strawberries, cherries, black bananas, black currants, cowpeas, onions, tea, red wine, broccoli, grapefruit, cabbage kale, leeks, ginkgo bilboa, St. John's Wort, beans, walnuts, Dark Chocolate, Saskatoon berries, seabuckthorn, almonds, chives, dill weed fennel leaves, red onion, turnip greens, green tea, apricots, nectarines, broad beans, barley, raisins, rhubarb, persimmon, pomegranate, carob flour, black tea, oolong tea, endive, tomato, Brussels sprouts, buckwheat, Prunes, rose hips, citrus rind, green peppers and their core, lemons, oranges, yellow peppers, whole grains, tangerines, peppermint, soy, chickpeas, kudzu, and red clover.
  • Indoles are found in crushed or chopped garlic, chopped watercress, mustard greens, Brussels sprouts, horseradish, kale, turnip, cabbage, broccoli, kohlrabi, bok choy, cauliflower, broccoli sprouts, and cauliflower sprouts.
• Other organic acids that act as antioxidants include:
  • Inositol (phytic acid), found in bran from corn, oats, rice, rye and wheat, nuts, soybeans and soy products (tofu, soy milk, edamame, etc).
  • Oxalic acid, found in tea, buckwheat, star fruit, black pepper, parsley, poppy seed, rhubarb, chives, purslane, cassava, amaranth, spinach, chard, beet leaves, cocoa, chocolate, most nuts, carrot, radish, collards, snap beans, Brussels sprouts, garlic, lettuce, watercress, sweet potato, chicory, turnip, broccoli, celery, eggplant, cauliflower, asparagus, endive, cabbage, okra, onion, peas, potatoes, tomatoes, turnip greens, pepper, parsnip, rutabaga, cucumbers, kale, squash, coriander, sweet corn, most berries, and beans.

Answer 2

The top anti-inflammatory phytochemicals, along with the foods they are found in are:

• Theophylline: green and black tea; also in cocoa and yerba mate
• Betaxanthins: beets, amaranth, prickly Pears, and chard
• Thymolthyme oil, ajowan seeds (also called ajwain or carom), and horsemint
• Astaxanthin: microalgae and yeast
• Beta-crpytoxanthin: red bell peppers, papaya, cilantro, oranges, corn, watermelon, serrano pepper, avocados, and grapefruit
• Saponins: red wine, peas, beans, lentils, peanuts, soybeans, alfalfa, ginseng, fenugreek, wild yam, soapwort, paprika, oats, spinach, garlic, leeks, onions, chives, tea, sugar beet, quinoa, licorice, capsicum peppers, eggplant, tomato seeds, asparagus, and bean sprouts
• Campesterol: bananas, pomegranates, saw palmetto berries, grapefruit, cucumbers, peppers, onions, potatoes, oats, lemon grass, and coffee beans
• Ergocalciferol (Vitamin D2): mushrooms exposed to ultraviolet light either while they are growing or shortly after they are picked
• Omega-3 fatty acids, including alpha-linolenic acid (ALA): soy, walnuts, flaxseeds, hemp seeds, pupmkin seeds, sesame seeds, mustard seeds, chia seeds, Brazil nuts, wheat germ, green leafy vegetables, grains, and spirulina
• Omega-6 fatty acids, including linoleic acid (LA):Brazil nuts, pine nuts, sunflower seeds, and pecans
• Cannabidiol: hemp seed
• Curcumin: turmeric
• Lariciresinol: sesame seeds and cruciferous vegetables
• Rosmarinic acid: oregano, sage, lemon balm, marjoram, perilla (also known as Chinese basil), wild mint, hyssop, comfrey and of course rosemary
• Carvacrol: some herbs of the mint family such as thyme and wild oregano
• Caffeic acid: coffee, but also in apples, artichokes, basil, cabbage, cauliflower, kale, oregano, pears, radishes, thyme, and turnips
• Comarin: apricots, cherries, cinnamon, strawberries, and tonka beans
• Salicylic acid: blackberries, blueberries, cantaloupes, dates, raisins, kiwi fruits, guavas, apricots, green pepper, olives, tomatoes, radish, mushrooms, chicory, almonds, water chestnuts, and peanuts
• Cyanidin: most red berries such as bilberry, blackberry, blueberry, cherry, cranberry, elderberry, hawthorn, loganberry and raspeberry, but also in other fruits including apples, pears, peaches and plums
• Delphinidin: bilberries, blueberries, cranberries, black beans, cow peas, and eggplant
• Peonidin: raw cranberries, blueberries, plums, grapes, cherries, black rice, and black bananas
• Myricetin: grapes, berries, fruits, vegetables, herbs, and walnuts
• Epigallocatechin: carob flour, black tea, green tea, and oolong tea
• Kaempferol: tea, broccoli, grapefruit, cabbage, kale, beans, endive, leek, tomato, strawberries, grapes, Brussels sprouts, and apples
• Rutin: apricots, buckwheat, cherries, prunes, rose hips, the rind of citrus fruits, and the core of green peppers
• Hesperetin: lemons, oranges, grapefruit, apricots, plums, bilberry, green and yellow peppers, broccoli, and whole grains
• Naringenin: fruits such as grapefruit, oranges, and tomatoes
• Luteolin: celery, green pepper, thyme, perilla, chamomile tea, carrots, olive oil, peppermint, rosemary, navel oranges, and oregano