Searching eat to fight inflammation? Vegetables are your friends.
“Vegetables contain antioxidants, which help reduce inflammation in the body,” says amy gorinMS, RDNan inclusive plant-based dietitian in Stamford, CT, and owner of Plant Based with Amy.
“These antioxidants, in combination with the plethora of other nutrients vegetables offer, help reduce inflammation throughout the body,” says Gorin.
While all vegetables are fantastic sources of nutrients and antioxidants, we asked registered dietitians to share the items that stand out from the pack. Read on for six amazing vegetables you can eat to reduce inflammation, and for more information, don’t miss out. Top 5 Fruits to Reduce Inflammation, Says Dietician.
Get the jalapeños. “We’ve heard a lot about the benefits of eating chilli Peppers every day,” Gorin says. “Doing so can help lower your risk of death from cancer, heart disease, and respiratory disease due to its anti-inflammatory properties.”
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To reduce inflammation, eat those vegetables. “Kale, spinach and other green leafy vegetables are rich in beta-carotene, an antioxidant known for its powerful anti-inflammatory properties,” says kim yawitzDRregistered dietitian and gym owner in St. Louis, Mo. “Studies have linked higher amounts of beta-carotene in the blood with lower levels of a marker of inflammation called C-reactive protein (CRP). In one small studioadults who ate a diet that included lots of leafy green vegetables were able to reduce their CRP levels by 400% in six months, on average.”
“Cruciferous vegetables like broccoli They contain sulforaphane. This has anti-inflammatory benefits that help decrease inflammation in the body and potentially help fight disease,” says Gorin, noting that she loves enjoying broccoli in a brocoli salad.
“In A studysmoking men who ate 250 grams of broccoli a day (about 2.5 cups) reduced their CRP levels by 48 percent in just ten days,” adds Yawitz. “Raw broccoli has about 10 times more sulforaphane compared to cooked broccoli. I love using finely chopped broccoli instead of cabbage in coleslaw or dipping it into hummus or guacamole for a snack.”
“You may not think of most onions as colorful, but they are actually one of the best sources of a plant pigment called quercetin. Quercetin is an antioxidant that decreases the production and release of various enzymes and inflammatory molecules in the body,” Yawitz says. “Studies suggest that eating more onions may help fight inflammation and, in the process, reduce the risk of obesity, high blood pressure, type 2 diabetes, and dyslipidemia.” Pretty amazing, right?
One more note: “Quercetin is most concentrated near the bulb of the onion and in the outermost rings, so grabbing those parts of the onion might give you a bit of an anti-inflammatory boost,” says Yawitz.
Yawitz calls red Peppers “a triple threat” to fight inflammation. “In addition to being a great source of beta-carotene and quercetin, they also contain a pigment called luteolin that can help block the production of cytokines,” says Yawitz. “Studies suggest that luteolin may help protect against several inflammatory conditions, including heart disease, diabetesY cancer. Adding red bell pepper to your omelettes, salads, and stir-fries is a great way to get more luteolin in your diet.”
This edible marine plant is worth incorporating into your diet. “We hear more and more about the benefits of sea moss. Contains Omega-3 fatty acidsthat provide anti-inflammatory benefits,” says Gorin. “In addition, all vegetables—sea vegetables included!—provide antioxidants that help counteract inflammation in the body.”
Perri O. Blumberg
Perri O. Blumberg is a freelance writer on food, health, and lifestyle. read more
