Diet specialists say the 6 greatest greens to cut back irritation

Search Eat to fight inflammation? Vegetables are your friends.

Vegetable contains antioxidants, which help reduce inflammation in the body,” Amy GorinMS, RDNa holistic plant nutritionist in Stamford, CT and owner of Plant-based with Amy.

“These antioxidants, combined with so many other nutrients that vegetables provide — help reduce inflammation throughout the body,” says Gorin.

While all vegetables are great sources of nutrients and antioxidants, we asked nutritionists to share the standout product from the pack. Read on for 6 incredible veggies to add to reduce inflammation and for more, don’t miss it Nutritionist says 5 best fruits to reduce inflammation.

jalepeño peppers

Bring jalapeños. “We’ve heard a lot about the benefits of eating Spicy chili pepper Gorin said daily.

green leafy vegetables kale spinach

To reduce inflammation, eat those greens. “Kale, Spinach, and Others leafy green vegetables is rich in beta-carotene – an antioxidant known for its powerful anti-inflammatory properties,” Kim YawitzRDa registered dietitian and gym owner in St. Louis, Mo. “Studies have linked higher levels of beta-carotene in the blood with lower levels of an inflammatory marker called C-reactive protein (CRP). In one small researchAdults who followed a diet that included lots of green vegetables were able to reduce their CRP levels by an average of 400% in six months. “

RELATED: The 5 best green vegetables you should eat every day, nutritionists say

Bowl of broccoli

“Cruciferous vegetables like broccoli contains sulforaphane. This has anti-inflammatory benefits that help reduce inflammation in the body and potentially help fight disease,” says Gorin, noting that she likes to enjoy broccoli in one serving. broccoli salad.

“In researchmale smokers who ate 250 grams of broccoli per day (about 2.5 cups) reduced their CRP levels by 48% in just 10 days,” adds Yawitz. 10 times more sulforaphane compared to cooked broccoli. I like to use chopped broccoli in place of cabbage in a grated tube or dip in hummus or guacamole for a snack. “


“You may not think of most onion colorful, but they’re actually one of the best sources of a plant pigment called quercetin. Quercetin is an antioxidant that reduces the production and release of various inflammatory enzymes and molecules in the body, says Yawitz.Learn suggests 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 great, isn’t it?

One more note: “Quercetin is most concentrated near the onion and in the outermost rings, so grabbing those parts of the onion can give you a little anti-inflammatory boost,” says Yawitz.

RELATED: Nutritionists say a major side effect of eating onions

red bell pepper

Yawitz called red bell pepper “triple threat” to fight inflammation. “In addition to being an excellent source of beta-carotene and quercetin, they also contain a pigment called luteolin that can help block cytokine production,” says Yawitz. “Studies show that luteolin may help protect against a number of inflammatory conditions, including heart disease, Diabetesand cancer. Adding red pepper to your omelettes, salads, and stir-fries is a great way to get more luteolin in your diet. “

sea ​​moss

This edible marine plant is well worth incorporating into your diet. “We are hearing more and more about the benefits of sea ​​moss. It contains Omega-3 fatty acidsProvides anti-inflammatory benefits, says Gorin.

Perri O. Blumberg

Perri O. Blumberg is a freelance food, health, and lifestyle writer. Read more

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