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Vegetables a Must to Incorporate Into Your Diet to Minimise Inflammation

Vegetables a Must to Incorporate Into Your Diet to Minimise Inflammation

Inflammation is a normal part of the body's immune response; we need some of that, but in moderation. Although, when it gets out of control like in the case of rheumatoid arthritis, it can actually do damage to the body. Surprisingly, foods have a great role to play for our general health and the same applies when it comes to inflammation control. All of the good food from nature doesn't make one plant healthier than the other. Although food found in nature gives you a different way of good health. The secret in this is you should always strive to eat a variety of natures foods than having too much of the same.

The other types of foods that are high in unsaturated fats and sugars are known to spur inflammation. Because of this, they trigger over-activity in the immune system which results in fatigue and joint pain. This implies that adding anti inflammatory vegetables to your diet is much more than a passing fad and is a great reason why you should explore some of these natural remedies to inflammation.

Dark leafy greens

Research now indicates that vitamin E may protect your body from some of the inflammatory molecules. The best source of this vitamin is dark green vegetables such as collard greens, kale, broccoli and spinach. Besides, they also have a higher concentration of minerals like iron and calcium, which are also essential to human health.


When using anti inflammatory vegetables, nutritionists often recommend colourful peppers and tomatoes, in any diet. This is because they have big amounts of antioxidant vitamins and they have low-levels of starch. Bell peppers for instance, are available in different shades and colours. Hot peppers are high of capsaicin, one of the chemicals which are often used in topical creams to reduce inflammation and pain.


They can also be grouped among the nightshade anti inflammatory vegetables but they often stand on their own. However, these are known to work for some people because human beings differ in terms of their body compositions and what they react to. Juiced red tomatoes are rich in lycopene, a compound which is known to reduce inflammation on the lungs and other parts of the body. Cooked tomatoes contain more of the compound than raw ones, this is why tomatoes sauces will work too.


The brilliant red colours of these vegetables are a tip-off to the brilliant antioxidant properties that it has. Beets and beetroot juice not only reduce inflammation but also protect the body against cancer and heart disease because of the high amounts of vitamin C, fibre and betalains. Beetroot juice also lowers blood pressure, although, a word of caution, if you are on blood pressure medication and also drinking the juice make sure to have your blood pressure checked on regular basis.

Ginger and turmeric

These are spices that are common in Indian and Asian cooking and being used for thousands of years. It is known that one of turmeric's main ingredients, curcumin is a good support for the immune system and digestive function. That adds value to the list of anti inflammatory vegetables and spices. When a ginger supplement is used, it reduces cases of inflammation in the intestines. Turmeric turns off one of the protein elements in the body which is known to trigger the process of inflammation.

Olive oil

This is one of the natural products outside the list of anti inflammatory vegetables which is also known to reduce inflammation. Essentially, any substance which is healthy to the heart is also good for inflammation, including the plant-based fats such as olive oil. The extra virgin olive oil has been found to contain a compound which has similar effects as the NSAID painkillers, a reason why it is good for controlling inflammation. Medical science has determined that extra virgin olive oil is one of the healthiest foods we can add to our diet. In general, there are several natural foods which can take the place of anti inflammatory vegetables but owing to availability and health benefits that vegetables carry: It is advisable that you include them in all your servings. In case of any shortfall, or certain produce not available because of seasonal changes, than a supplement can replace that shortfall. A supplement that is highly absorbable, therefore in a liquid form, easy to use and taken over longer time. When choosing a supplement be aware of certain criteria to make sure you get the right product.

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Diet for inflammation,reduce inflammation,inflammatory vegetables,minimise inflammation,olive oil

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