Green Vegetables Are A Staple of the Anti-Inflammatory Diet and Lowers Risk of Heart Disease and Dementia
How Are Green Vegetables Anti-Inflammatory?
Our recent group of health coaching clients, who were working to transform their health in order to lower their risk of breast cancer, had a lot of questions. One insightful person asked, “I inherently know that green vegetables are good for me because that’s what I’ve been told, and they taste like they are healthy, but how do green vegetables lower inflammation?” My response was “Green vegetables and the anti-inflammatory diet go hand-in-hand because they contain pigments, polyphenols, and fiber, all of which are known to lower inflammation and risk of chronic disease.” I proceeded to show them study after study on how green vegetables, or their by-products, can lower inflammation and risk of disease, and here’s a summary of that information.
Components and Benefits of Green Vegetables In Lowering Inflammation
- POLYPHENOLS: Green vegetables contain a high amount of polyphenols. This group of compounds includes flavonoids, flavanols, and anthocyanins. They are antioxidants that protect the body’s tissues from oxidation. They are also anti-inflammatory compounds. They aid in the prevention of cancer, coronary heart disease, cognitive decline, and inflammation [1]
- LOWERS PRO-INFLAMMATORY AGENTS: Green vegetables lower inflammation because of polyphenols. They can lower pro-inflammatory cytokines isolated from human blood, such as tumor necrosis factor-alpha (TNF-alpha), interleukin-6 (IL-6), and C-reactive protein (CRP) [1]
- CAROTENOIDS: Many have heard of beta-carotene, found in orange-colored vegetables like carrots, which is a carotenoid. These are plant pigments that give plants their color, from red to yellow to orange. And yes, even green vegetables have carotenoids. Green vegetables contain the carotenoid known as xanthophylls (pronounced: zan-tho-phils). One particular xanthophyll is lutein, which has been shown to lower inflammation in the body
Lutein From Green Vegetables Lowers Inflammation in Heart Disease Patients
I recently discussed the 7 foods of the anti-inflammatory diet and green vegetables were on the list. One study in individuals who had a heart attack shows how green vegetables lower inflammation. Heart attack patients tend to have chronic inflammation that persists even after standard medical treatment. One study included patients who had a heart attack and found that even with the best medical care, they were not able to reduce their chronic inflammation.
The researchers took the blood from these heart attack patients and exposed their blood cells to lutein. They found a significant reduction in the amount of pro-inflammatory markers, like IL-6 and TNF, after cells were exposed to lutein. While studies need to be conducted in humans, the findings suggest that lutein from green vegetables like spinach, kale, broccoli, and parsley may help reduce inflammation. [2]
A Green Mediterranean Diet, High in Polyphenols, Slows Cognitive Decline
People eating a diet high in green vegetables, and also following the Mediterranean Diet which is low in red and processed meats, have a significantly lower risk of cognitive decline. This type of Mediterranean Diet, known as Green-MED, was administered to healthy individuals aged 31-80.
Participants in this study were asked to drink several cups of green tea and a green shake daily, along with drastically reducing their intake of red and processed meats. After 18 – 24 months on this regimen, the rate of brain atrophy (the decline of brain volume) was drastically reduced. The researchers said the Green-MED diet, which is high in polyphenols, is “potentially neuroprotective for age-related atrophy.” [3]
Green Vegetables and anti-inflammatory diet
Thanks for reading this article “Green Vegetables Are A Staple of the Anti-Inflammatory Diet and Lowers Inflammation.” If you have any thoughts or comments share them below.
FREE RESOURCES
Have more cancer prevention questions? We may have the answers in our free resources. Read or download them now:
1. Download the FREE eBook “HEALTHY FOOD SWAPS” if you’re ready to ditch processed and ultra-processed foods (which are linked to chronic inflammation) with healthier snack options. You’ll also get a list of healthy snacks according to weight and health goals (heart, brain focus, energy)
2. READ about the 10 foods that prevent cancer and our article on 6 Foods for Cancer Prevention
3. Read the article 4 Tips to Improve Breast Cancer Survival along with The Breast Cancer Diet that Increases Survival, then DOWNLOAD the FREE breast cancer survival kit that includes questions to ask your doctor, 8 tips to help lower your risk of a new or recurring breast cancer diagnosis, and 3 days of easy plant-based recipes.
4. Read the article Prevent a Colon Cancer Recurrence and The Optimal Colon Cancer Diet
ABOUT THE CANCER DETOX
Hi! I am Dee Grace Ph.D., scientist, author, and health coach based in Atlanta, Georgia. The Cancer Detox helps cancer patients, survivors, and those wanting to stay ahead of the curve prevent a new or recurring cancer with science-based health coaching.
Is the fear of cancer keeping you up at night? Is what you’re eating putting you at risk for cancer? What if you’re doing everything wrong and don’t even know it? Schedule a complimentary 15-min call with me to get clear on what modern, science-based prevention looks like.
Purchase my book “Cancer Prevention: Diet and Lifestyle Factors that Reduce Your Risk” on Amazon. Pulling from over 100 science-based studies, I provide the case for why cancer isn’t always random and often preventable. You’ll get 24 Prevention Habits that hold you accountable for implementing a cancer prevention lifestyle. along with over 40 cancer prevention guidelines for fighting breast, lung, colon, and prostate cancers.
DISCLAIMER
The information in this article is for educational purposes and is not meant to treat, diagnose, or prescribe medications or herbs. For questions on the information contained in this article, please consult with your healthcare provider. This information is intended for educational purposes only, and you should consult with your healthcare provider and a licensed dietician or certified nutritionist for additional information related to the content of this article.
