Dark leafy greens are at the top of the list for plant-based anti-inflammatory foods because they’re packed with nutrients, fiber, antioxidants and phytonutrients. However, many people don’t eat enough of these greens, even though they’re really good for you.
Inflammation
During illness, when we experience fever, our immune system triggers an inflammatory response to fight off invading pathogens, which assists in our protection and recovery. Therefore, inflammation is a beneficial mechanism that the body uses to heal and defend itself against invaders.
However, when inflammation persists for an extended period, it harms our health. This ongoing inflammation, known as chronic inflammation, is a significant cause of lifestyle diseases like heart disease and diabetes, which can negatively impact our well-being.
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Inflammation can be triggered by both lifestyle habits and the body’s natural processes, which is why we develop age-related diseases as we get older.
To counteract inflammation’s negative effects, it’s crucial to consume anti-inflammatory foods in our diet. Without an adequate intake of these foods, we might age faster and have a shorter lifespan.(1)
Leafy Greens
Dark leafy greens like kale, spinach, and Swiss chard are key in plant-based diets for their anti-inflammatory properties, thanks to their rich nutrients and antioxidants. The deeper the color of these greens, the higher their concentration of antioxidants, which play a crucial role in protecting against diseases such as heart disease, cancer, and diabetes by combating oxidative stress and inflammation.
Including a variety of these dark leafy greens in your diet is a simple and effective way to promote overall health and fight inflammation. We’ve listed anti-inflammatory leafy greens to support your health in a plant-based diet.
1. Kale
Kale is a superfood known for its high levels of vitamins A, C, and K, as well as antioxidants like gallic acid, catechin, ferulic acid, sinapic acid, and quercetin. These compounds help reduce inflammation and prevent diseases. (3)
Kale is also rich in phytochemicals historically used in medicine, including for gastrointestinal issues and reducing cancer risk. Recent studies highlight its bioactive compounds, such as glucosinolates and polyphenols, which have anticancer, antioxidant, and anti-inflammatory properties.
Kale is famous among leafy greens for its versatility in cooking. However, many people enjoy eating it raw when it’s still young, known as microgreens, because of its numerous health benefits. It’s commonly added to salads to maximize its nutritional value.
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2. Microgreens
Microgreens have caught the attention of consumers, especially fancy chefs who use them to make dishes look better. They’re not just for garnishing anymore – they’re also popular among health-conscious vegans because they’re full of nutrients. Microgreens are excellent for plant based anti-inflammatory diets because they’re harvested early, containing high levels of nutrients like folate, Vitamin D, and Vitamin C compared to it’s matured vegetable. (4)
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Studies indicate that microgreens can possess way more antioxidants and nutrients than fully grown plants, which helps fight inflammation by protecting cells from damage caused by free radicals.
What’s cool about microgreens is that they don’t need a lot of space to grow, making them perfect for home cultivation even for beginners.
3. Collard Greens
Collard greens, part of the cabbage family like kale, are packed with antioxidants such as phenols and polyphenols. They’re rich in nutrients like beta carotene, essential for immunity, converts into vitamin A, a potent antioxidant crucial for fighting infections and oxidative stress. Just half a cup provides 150% of daily vitamin A needs.
Additionally, collard greens are abundant in vitamin C, another powerful antioxidant that aids in protecting against flu-like viral infections and free radical damage. This nutritional powerhouse makes collard greens a formidable shield against various health threats.
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Whether steamed, sautéed, or eaten raw, adding collard greens to your plant-based diet provides a flavorful and nourishing dose of anti-inflammatory leafy greens. For maximum antioxidant benefits, sautéing is recommended, as it enhances their Total Phenolic Content (TPC), indicating higher antioxidant activity. If simmering, opt for shorter cooking times to preserve their antioxidant properties.
4. Spinach
Spinach, a leafy green packed with nutrients, is a powerhouse in promoting overall health. Abundant in carotenoids, it converts into vitamin A, a powerful antioxidant crucial for immune function. It also fights inflammation by stopping harmful processes like lipid peroxidation in your body.
Additionally, its high vitamin C content not only bolsters skin health but also further enhances immune function while combating inflammation.
Furthermore, spinach’s rich antioxidant profile, including carotenoids and polyphenols, battles free radicals responsible for premature aging, resulting in a radiant, youthful complexion.
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Spinach offers many benefits but should be consumed in moderation alongside a balanced diet with enough proteins and fats. It shouldn’t replace meals but can enhance overall health when included wisely.
5. Beet Greens
Beet greens, the leaves on top of beetroots, are loaded with ß-carotene, lutein, and zeaxanthin, powerful flavonoids that offer strong protection against diseases, helping to maintain overall health. ß-carotene turns into anti-inflamation vitamin ( VitA ), antioxidant which fight of with inflammation for skin and eye health.
Additionally, zeaxanthin, a crucial carotenoid abundant in beet greens, not only improves vision and shields the eyes from UV light but also supports eye health with its antioxidant benefits.
These leafy greens are also rich in vitamin C, boosting immunity and acting as antioxidants. Just 200g provides 100% of daily recommended vitamin C levels. They also contain betalains, which prevent cancer and protect eyes and skin.
6. Watercress
Watercress, a cruciferous leafy green often overlooked, grows naturally in springs and shallow waters, boasting glossy, small, round, green leaves with a peppery flavor. This semi-aquatic plant is rich in fiber, vitamins, and minerals while being low in calories.
Additionally, its richness in compounds like glucosinolates, flavonoids, and carotenoids aids in combating inflammation and preventing tissue damage by fighting off viruses and bacteria. In a study highlighting its exceptional qualities, watercress was found to contain over 40 flavonoids, solidifying its reputation as a top contender in neutralizing free radicals.
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Watercress is packed with vitamin C (Natural antioxidant), which helps absorb iron and bolsters the immune system. It also has glucosinolates that turn into cancer-fighting compounds when chewed. This makes watercress a great choice for a healthy diet, protecting cells and potentially stopping tumor growth. (5)
7. Romaine Lettuce
Romaine lettuce, a culinary staple for over 5,000 years originating from ancient Egypt, is rich in omega-3, vitamins A and C, and antioxidants. It supports overall health, aids in eye health, reduces oxidative stress, promotes sleep, and contributes to heart health.
It’s also popular worldwide for its anti-inflammatory benefits and is a great source of omega-3 for vegans, providing nearly 45% of your daily needs in just one head. With its phenolics, it belongs to the category of anti-inflammatory leafy greens that reduce oxidative stress and promote sleep, making it a nutritious addition to any diet.
Romaine lettuce is rich in carotenoids like zeaxanthin, which protect against eye disorders and promote heart health. Beta-carotene in romaine also prevents macular degeneration, supporting lifelong eye health.
