The Best Vegetables to Reduce Inflammation

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It’s possible to combat inflammation through your diet, and incorporating more anti-inflammatory vegetables is one of the best ways.

Inflammation is a silent killer. According to Harvard Medical School, persistent, low-grade inflammation (also called chronic inflammation) can lead to some of the leading causes of death worldwide, including heart disease, type 2 diabetes, and cancer.

Vegetables are essential for reducing inflammation because they are packed with vitamins, minerals, fiber, antioxidants, and phytochemicals. Studies indicate that these nutrients are beneficial in reducing chronic inflammation.

They help fight oxidative stress and neutralize free radicals—two common culprits that can trigger inflammation.

Additionally, research suggests that eating vegetables can improve gut health due to their high fiber content.

A well-balanced and diverse gut microbiome can help strengthen the immune system and thereby reduce inflammation.

Vegetables that help reduce inflammation

Spinach

Spinach is rich in vitamins A and C and antioxidants like quercetin and kaempferol, which help fight inflammation.

This versatile leafy green can be enjoyed raw in salads or cooked in a variety of dishes. Its high fiber content also supports digestive health and can help with weight management.

Credits: Image Source/istock

Spinach fights inflammation

Cabbage

According to a 2023 study, kale may help prevent gut-induced inflammation and improve gut health.

It’s packed with essential nutrients like antioxidants, minerals, fiber, and vitamins A, C, and K, which can promote gut health and reduce inflammation.

Additionally, its high calcium content supports bone health and may help reduce the risk of osteoporosis.

Credits: iStock/OlgaLepeshkina

Kale is a great option for your healthy menu

Broccoli

Broccoli is an excellent source of sulforaphane, an antioxidant with potent anti-inflammatory effects.

It’s also rich in vitamins C and K and fiber, which studies show can help reduce inflammation and improve insulin resistance.

Furthermore, its abundance of fiber promotes satiety and aids digestion, promoting overall intestinal health.

Bell peppers

Bell peppers are rich in vitamins A and C and antioxidants that can help reduce inflammation and protect against degenerative diseases.

Their low calorie content and high water content make them an excellent choice for weight management and hydration.

Peppers are also anti-inflammatory

Credits: iStock/GMVozd

Peppers are also anti-inflammatory

Tomato

Tomatoes are an excellent source of lycopene, a carotenoid with strong antioxidant activity, which can help fight free radicals and reduce inflammation.

Additionally, it contains vitamin C, another antioxidant that can help neutralize damage caused by free radicals and reduce inflammation.

Carrot

Carrots are a fantastic source of beta-carotene, a natural food pigment that is converted to vitamin A in the body.

In summary, vitamin A is known to have anti-inflammatory properties that can help fight inflammation and strengthen the immune system.

Its beta-carotene content also supports eye health and may reduce the risk of age-related macular degeneration.

Beet

A 2021 review found that beets contain compounds called betalains that have been shown to help reduce inflammation.

It contains several bioactive compounds, such as betanin, and antioxidants such as vitamin C and flavonoids, which contribute to its anti-inflammatory properties.


The article is in Portuguese

Tags: Vegetables Reduce Inflammation

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