Broccoli
Broccoli is a green powerhouse loaded with sulforaphane, a plant compound shown to reduce inflammation at the cellular level. A 2023 study in the journal Nutrients found that people who regularly consumed cruciferous vegetables, like broccoli, had lower levels of C-reactive protein (CRP), a common marker for inflammation. Broccoli also provides vitamin C and flavonoids, both associated with calming the body’s inflammatory response. Researchers highlight that just a cup of steamed broccoli a few times a week can make a real difference. Its antioxidants help prevent oxidative stress, which is a major driver of chronic inflammation. Including broccoli in salads or stir-fries is an easy way to up your intake.
Spinach
Spinach is rich in lutein, beta-carotene, and vitamin E, all of which help neutralize free radicals that trigger inflammation. A recent 2024 review in the International Journal of Molecular Sciences linked higher spinach consumption with lower rates of inflammatory diseases, such as arthritis and heart disease. The magnesium in spinach also supports healthy immune function, which can keep inflammation in check. Eating raw spinach in smoothies or salads preserves its anti-inflammatory nutrients. Spinach’s versatility makes it simple to add to almost any meal.
Red Bell Peppers
Red bell peppers stand out for their high vitamin C content—actually, twice as much as oranges per serving. In 2023, a meta-analysis published in Antioxidants highlighted that people with higher vitamin C intake had significantly reduced markers of inflammation, particularly interleukin-6 (IL-6) and CRP. Red bell peppers also contain quercetin, a natural compound linked to reduced inflammatory signals. Their sweet, crisp taste makes them perfect for snacking or tossing into stir-fries.
Kale
Kale is packed with powerful plant polyphenols, especially kaempferol and quercetin, which have been shown in clinical studies to lower inflammation in the body. New findings in the journal Foods (2024) indicate that regular kale consumption is associated with improved blood vessel function and reduced oxidative damage, both linked to chronic inflammation. Kale’s fiber also supports gut health, which plays a crucial role in managing inflammation. Steamed or massaged raw kale can be added to salads, soups, or smoothies.
Brussels Sprouts
Brussels sprouts contain glucosinolates, which the body converts into compounds that fight inflammation. Recent research from 2023 in the American Journal of Clinical Nutrition found that people who ate more Brussels sprouts had lower levels of tumor necrosis factor-alpha (TNF-α), a key inflammatory protein. These little cabbages also deliver vitamin K, which helps regulate the body’s inflammatory pathways. Roasting Brussels sprouts brings out their natural sweetness and makes them a tasty side dish.
Carrots
Carrots are brimming with beta-carotene, a type of antioxidant proven to lower inflammation. A 2024 population study in Frontiers in Nutrition reported that people who ate carrots regularly experienced reduced risk of inflammatory conditions like rheumatoid arthritis. Carrots also supply vitamin A, which supports the immune system’s ability to control inflammation. Crunchy and sweet, carrots are easy to enjoy raw, roasted, or blended into soups.
Tomatoes
Tomatoes are the top source of lycopene, a potent anti-inflammatory antioxidant. Findings in a 2023 issue of Nutrients revealed that people with higher lycopene levels in their blood had lower CRP and less inflammation overall. Cooking tomatoes, such as in sauces or soups, actually boosts lycopene absorption. Tomatoes also offer vitamin C and potassium, both helpful for reducing swelling and supporting overall health.
