Antioxidant-rich foods help to fight and reduce inflammation, therefore should be included in the daily diet of a cyclist. As it can help avoid conditions that lead to various problems and affect the overall performance. Chronic inflammation can also lead to several diseases and even weight gain. Let’s look at some of the anti-inflammatory foods:

• Berries: They are packed with antioxidants minerals, vitamins and fibre. Anthocyanins in berries have anti-inflammatory effects in our body. They help to reduce the risk of heart disease while boosting our immunity.
• Fatty Fish: They are a great source of omega-3 fatty acids DHA and EPA, along with being a good source of protein. Best sources of omega-3 fishes are salmon, sardines, herring, mackerel, etc. The DHA and EPA help to reduce inflammation that is a risk factor for diabetes, metabolic syndromes and heart diseases.
• Broccoli: Cruciferous vegetables have anti-inflammatory effects because of the antioxidant content in them. Broccoli consists of sulforaphane that is an antioxidant which helps to reduce inflammation.
• Avocados: They consist of magnesium, potassium, fibre and healthy fats along with tocopherols and carotenoids. All these compounds help to reduce inflammation.
• Green Tea: The epigallocatechin-3-gallate (EGCG) in green tea helps to inhibit inflammation and also helps to protect our cells from any damage.
• Peppers: They have a high vitamin C content along with antioxidants that provide us with an anti-inflammatory effect. Bell peppers are rich in quercetin which is an antioxidant that helps to reduce oxidative damage.
• Mushrooms: They consist of selenium, copper and all the B Vitamins along with phenols and antioxidants that have anti-inflammatory effects. However, to reap most of its benefits eat them lightly cooked or raw as too much of cooking lowers their anti-inflammatory properties.
• Grapes: They consist of anthocyanin and resveratrol, which help to reduce inflammation.
• Turmeric: It has good curcumin content with great anti-inflammatory properties. If a person consumes 1g of curcumin along with piperine (found in black pepper) it helps to decrease inflammation to a good extent. Piperine helps to boost curcumin absorption in the body.
• Extra Virgin Olive Oil: It is one of the best and healthiest fats. Oleocanthal is an antioxidant found in olive oil that has anti-inflammatory properties.
• Dark Chocolate & Cocoa: The flavonoid compounds (antioxidants) in them help to reduce inflammation.

References :

https://www.ncbi.nlm.nih.gov/pubmed/24566441

https://www.ncbi.nlm.nih.gov/pubmed/22133051

https://www.ncbi.nlm.nih.gov/pubmed/22326554

https://www.healthline.com/nutrition/13-anti-inflammatory-foods#section2