A Beginner's Guide to Vegan Anti-Inflammatory Foods

Eating a vegan diet is one of the best ways to reduce inflammation in your body. Studies show that plant-based foods are naturally rich in antioxidants, vitamins, minerals and other beneficial compounds that can help reduce inflammation. But if you’re just starting out on your vegan journey, you may not know where to begin when it comes to choosing anti-inflammatory foods. Here’s a beginner’s guide to the top vegan anti-inflammatory foods.

Leafy Greens

Leafy greens are some of the most nutrient-dense foods on the planet and they’re packed with powerful anti-inflammatory compounds. Kale, spinach, Swiss chard and collard greens are all excellent sources of nutrients like vitamin C, vitamin K, folate and magnesium—all of which have been linked to reduced inflammation. Try adding these leafy greens into salads or smoothies for an easy and nutritious way to get your greens in each day.

Fruits

Fruits are also loaded with antioxidants and other anti-inflammatory compounds, such as anthocyanins, flavonoids, tannins and carotenoids. Berries like strawberries, blueberries and raspberries are especially high in antioxidants. Other fruits that are great for reducing inflammation include oranges, apples, cherries, plums and grapes. You can enjoy these fruits fresh or frozen; they make a delicious addition to smoothies or oatmeal bowls!

Legumes

Legumes like beans, lentils and chickpeas are some of the most versatile ingredients you can find in a vegan kitchen. Not only are they incredibly affordable but they're also packed with fiber and plant proteins—both of which have been linked to reduced inflammation levels in the body. Try adding legumes into soups or stews for extra heartiness or use them as a base for veggie burgers or tacos.

When it comes to reducing inflammation through your diet, adding more plant-based foods is key. Leafy greens, fruits and legumes should be staples in any vegan kitchen as they provide essential vitamins and minerals that help fight inflammation naturally. With just a few simple swaps here and there, you’ll be well on your way towards reducing inflammation through your vegan diet!

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