Eat These 8 Types of Vegetables to Lower Inflammation

By Martin B November 20, 2023

When we talk about inflammation, we’re not talking about the type that helps your body heal wounds or fight off infections. We’re talking about the chronic, lingering kind that doesn’t seem to go away easily. Janice Chow, a registered dietitian from The Mindful Chow, explains that this prolonged inflammation can be triggered by various factors like untreated diseases, pollutants, poor nutrition, or stressful situations, ultimately paving the way for potential health issues. / Shutterstock

To combat this, one of the best ways is to load up on anti-inflammatory foods. These foods, rich in antioxidants and fiber, do wonders for our bodies. According to Annie Zappulla, a registered dietitian from A to Z Wellness Solutions LLC, antioxidants are crucial in neutralizing those pesky free radicals our bodies produce due to various environmental stressors.

Fiber, on the other hand, plays a pivotal role in reducing chronic inflammation, helping maintain a healthy gut and pH balance that fights inflammatory molecules.

So, let’s dive into the eight superheroes of the vegetable world that are power-packed with anti-inflammatory goodness:

1. Cruciferous Vegetables:

Think kale, broccoli, Brussels sprouts, and cauliflower. These fiber-rich gems contain antioxidants like vitamins C, E, and A, plus sulforaphane, a plant chemical that works wonders in reducing inflammation.

2. Onions and Garlic:

Not just for flavor! Onions and garlic are rich in fiber, antioxidants like vitamin C, vitamin A, and a polyphenol called phenolic acid. Garlic even brings sulfur components to the table, further reducing inflammation.

3. Dark Leafy Greens:

Spinach, kale, Swiss chard—they’re more than just salad staples! Packed with antioxidants such as vitamins C and A, carotenoids like lutein and beta-carotene, and quercetin, they’re inflammation-fighting heroes. And here’s a tip: try out microgreens for a nutritional jackpot—they’re loaded with nutrients.

4. Purple Corn:

The vibrant color comes from anthocyanin, a polyphenol that gives this corn extra antioxidant points. With vitamin C, E, B2, and loads of fiber, it’s a nutritious win.

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5. Tomatoes:

Surprisingly diverse! Tomatoes house a trio of carotenoids, including lycopene, alpha, and beta-carotenes, and lutein. Plus, they’re high in vitamin C. Opt for cooked tomatoes for a better absorption of lycopene.

6. Peppers:

Bell peppers or chili peppers, any variety works wonders. They’re rich in vitamin C, quercetin, and a mix of antioxidants like vitamin E, B2, and beta-carotene. Oh, and they’re packed with fiber!

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7. Mushrooms:

These fungi—whether portobello, shiitake, or white button—are packed with selenium, vitamins B2, B3, and antioxidants like phenolic acid and flavonoids. Don’t underestimate their power.

8. Chayote:

Widely used in various cuisines, this squash boasts fiber, antioxidants like vitamin C, B2, B3, and flavonoids. Cook it up like any other squash or munch on it raw for a health boost.

Load up your plate with these incredible veggies to give your body a powerful boost against inflammation. Incorporate them into your meals for a delicious and healthy way to fight chronic inflammation.

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