10 vegan anti-inflammatory foods to include for a youthful glow

Certain foods can cause inflammation in the body, while others can help reduce it.

Before we talk about the list of vegan anti-inflammatory foods that can help with inflammation, let’s understand what inflammation is and why it’s important for your health.

Inflammation works like your body’s alarm system. It kicks in when there’s a problem, like an injury or infection, sending signals to protect and heal the area.

When you catch a cold, symptoms like a runny nose, sore throat, and fever show that your body is fighting off invaders through inflammation. But if this alarm system stays on for too long, it can cause chronic inflammation, which can lead to health problems.

Foods that are high in antioxidants have the ability to suppress chronic inflammation, and plant foods like fruits, vegetables, nuts, and seeds have the highest and best quality of antioxidants.(1)

As a result, these foods are often called anti-inflammatory foods. When we eat them, our bodies neutralize free radicals that cause oxidative stress, helping combat inflammation and promoting long-term health and vitality.

Eating these plant-based foods can help maintain the health and radiance of your skin over time. Plants contain antioxidants such as polyphenols, tocopherols, and carotenoids, which benefit your skin by shielding it from damage, combating inflammation—known to trigger skin issues like acne and eczema—and preserving a youthful appearance by enhancing collagen production and minimizing wrinkles and lines.(2)

Some noteworthy antioxidants include α-tocopherol, β-carotene, lipoic acid, and coenzyme Q10, which are fat-soluble, as well as glutathione and ascorbic acid, which are water-soluble.(3)

Now, let’s explore 10 simple and tasty vegan foods that can help calm down this inflammation:

vegan anti-inflammatory foods

Leafy Greens

Dark leafy greens such as kale, spinach, and Swiss chard are rich in nutrients and antioxidants. Including these greens in your diet improves overall health, speeds up healing, and assists in injury recovery thanks to their abundant vitamin C content. Research indicates that eating green leafy plant foods rich in phylloquinone may help slow down cognitive decline as we age.

Consuming them raw provides an extra dose of vitamin C ( powerful natural antioxidant ) which supports skin health and muscle function. This antioxidant strengthens the immune system, reduces inflammation, and facilitates iron absorption. The darker the greens, the more effective they are in fighting diseases like heart disease and cancer.

Berries

Research indicates that eating different types of berries is really good for you because they have special substances called antioxidants. These antioxidants, like ellagic acid and quercetin, fight harmful things called ROS in your body, protecting you from heart problems, cancer, and inflammation.(4) So, berries are awesome plant foods that help keep your body healthy and protected.

Berries such as sea buckthorn, blueberries, blackberries, and raspberries are packed with vitamin C, antioxidants, fiber, and healthy fats. Research indicates that these berries have the highest antioxidant activity among commonly consumed fruits, making them crucial for maintaining overall well-being. Sea buckthorn, especially from the Himalayas, is known for its omega fatty acids that support skin, heart, and immune health.

Nuts and Seeds

Nuts and seeds, as plant foods, play a key role in an anti-inflammatory diet. They’re loaded with nutrients like healthy fats, protein, fiber, and vitamins B6 and E. Despite having more omega-6 fats, they also contain monounsaturated fats and other compounds that aid in reducing inflammation in the body.

Studies show that nuts like almonds, cashews, and pistachios, with their monounsaturated fats, have anti-inflammatory effects, and it’s best to eat them with the skin on to retain the antioxidants for maximum benefit. Walnuts have more antioxidants than fish and can balance the omega-6 to omega-3 ratio, which is important for controlling inflammation levels in the body.(5),(6)

Seeds are packed with good fats like oleic acid and α-linolenic acid, which fight inflammation and heart disease. They also contain different types of Vitamin E, like alpha-tocopherol in sunflower seeds and gamma-tocopherol in flax seeds, which reduce inflammation by lowering CRP levels(7).

Turmeric

Adding turmeric to foods can be beneficial for managing inflammation due to its compound curcumin, which fights harmful molecules (antioxidant) and reduces swelling (anti-inflammatory). Curcumin, found in turmeric, can help with joint pain and multiple sclerosis by blocking inflammation pathways, especially those triggered by TNF-α.(8)

But curcumin isn’t well absorbed by the body alone. Mixing turmeric with black pepper, which contains piperine, can improve absorption and effectiveness. This combo might also ease muscle soreness and speed up recovery after exercise. Even a little turmeric can boost overall health, whether you’re generally healthy or not.

Turmeric is commonly used in Indian cuisine, but people often enjoy it in the form of tea or with vegan milk. However, Kelly has shared a variety of recipes featuring turmeric, showcasing its versatility and diversity in culinary applications.

Avocado

Avocados, originating from the Americas, are packed with essential vitamins and plant compounds such as carotenoids and phenolic compounds. These compounds are known to bolster the immune system and alleviate inflammation. Their antioxidant properties are particularly advantageous for brain health, as they combat oxidative stress associated with Alzheimer’s and Parkinson’s diseases. (9)

Avocados have healthy fats that don’t cause inflammation like butter fats do. Research shows these healthy fats (Mono unsaturated fatty acid ) can improve skin elasticity and reduce wrinkles. Also Avocados are loaded with vitamin E and vitamin C, which are excellent plant foods for your skin and heart. It can soothe and shield your skin from sun damage, easing irritation caused by sun exposure. Adding avocados to your skincare routine is a smart move.(9)

Broccoli

Eating broccoli is good for you! It’s loaded with vitamin C and flavonoids like Quercetin, which work as antioxidants, fighting off harmful free radicals.

Also broccoli has carotenoids that protect your skin cells and glucosinolates that turn into sulforaphane, a strong fighter against sickness. Research shows that sulforaphane, produced from glucosinolates in broccoli as a defense mechanism, helps prevent cancer. it may also have additional benefits such as reducing blood pressure and protecting the heart.

Broccoli sprouts require a bit more effort to incorporate into your meals, but they boast higher levels of sulforaphane compared to mature plants, offering an extra dose of this beneficial compound.(10)

Ginger

Ginger, renowned for its flavorful rhizome root, has been a staple in cooking and traditional medicine across Asia for centuries. Its abundance of antioxidants allows ginger to effectively combat inflammation within the body. This quality not only helps in calming upset stomachs but also in relieving symptoms associated with colds and flu.( 11)

Compounds such as gingerols and 6-shogaols, which are present in ginger, have demonstrated potential in combating cancer and alleviating inflammation. 6-Shogaols, which are more abundant in dried ginger, aid in reducing inflammation, making them beneficial for alleviating conditions like arthritis-induced joint pain. Research indicates that it’s effectiveness against cancer, and exhibit superior anti-inflammatory and antioxidative properties compared to 6-gingerol.(12)

Beans and Legumes

Beans and legumes are budget-friendly protein-packed plant foods with many health benefits. They’re loaded with antioxidants, fiber, and healthy carbohydrates, keeping you full and helping digestion. With no cholesterol and low in calories, they’re great for heart health. Plus, they reduce inflammation, lower disease risk, and promote gut health.

Beans, like chickpeas, are packed with skin-friendly nutrients. They’re rich in zinc, reducing inflammation and dullness. Plus, chickpeas contain iron and copper, boosting skin circulation to remove toxins and enhance its health and appearance.

Enjoy them in classic dishes like beans and rice or burritos for a tasty and nutritious meal that may even lower cancer risk due to antioxidants like gallic acid, chlorogenic acid, polyphenols, natural compounds found in beans that offer protection against cancer.(13)

Whole Grains

Grains, hard edible seeds from cereal plants, are vital plant foods in many Asian countries. They are essential for a healthy diet as they provide vital nutrients like fiber and B vitamins. Opting for whole grains over refined options can lower the risk of diabetes, heart disease, and high blood pressure, according to research that shows a 47% decrease in heart disease risk with higher whole grain consumption. Choosing whole grains is a simple way to promote overall health.

Whole grains like amaranth, barley, bulgur, farro, millet, oats, quinoa, sorghum, and teff are unprocessed grains that contain important parts like fiber, minerals, and healthy fats. These grains also have beneficial components in their bran and germ, such as phenolic acids (anti-oxidant), which can help lower the risk of chronic diseases and metabolic syndromes according to research.

Green Tea

Green tea, made from the Camellia sinensis plant, is popular worldwide for its higher natural polyphenol content and health benefits compared to black tea. It’s packed with antioxidants that protect cells, support overall health, reduce inflammation and heart disease.

Polyphenols in green tea can prevent cancer and other diseases by acting as antioxidants, protecting cells from damage. They also help balance oxidative stress by boosting the body’s own antioxidant enzymes. The most abundant polyphenol in green tea, EGCG, is thought to be responsible for its cancer-preventive effects.(14)