The #1 Vegetable for Lowering Inflammation, According to a Dietitian

Inflammation is not all bad. In fact, inflammation is a necessary immune response that helps your body detect and destroy things that can make you sick. This normal process also heals tissue and assists in your body’s repair and recovery. This is called acute inflammation. However, once a threat is gone or injury has healed, your body shuts down the inflammatory process.

But when acute inflammation is not resolved, it can advance to chronic inflammation, lasting for months and even years. Chronic inflammation is often regarded as the root cause of chronic diseases, such as heart disease, type 2 diabetes, autoimmune disorders and cancer, notes 2018 research in the journal Oncotarget.

One tactic for stamping out prolonged inflammation and lowering your risk of disease is consuming a diet rich in an assortment of colorful vegetables. Each vegetable offers unique phytochemicals and antioxidants that provide anti-inflammatory properties. That’s why it’s tough to choose just one. But there is actually one veggie that can’t be beat (ha!). The No. 1 vegetable to lower inflammation is beets. Let’s take a look at why.

Why Are Beets the Best for Lowering Inflammation?

High in Betalains

Beets contain powerful plant pigments called betalains that give them their distinctive and vibrant colors. Betalains are divided into two categories: betacyanins, which give red beets their red-violet hue, and betaxanthins, which are responsible for the yellow-orange tone of golden beets.

Beyond their captivating colors, betalains present in beets are incredible anti-inflammatory agents. According to a 2021 review published in Human Nutrition & Metabolism, betalains have been shown to lower several markers of inflammation, decrease proinflammatory free radical production and shield the body from harmful substances called xenobiotics. In addition, the authors note that past research suggests beet extracts may be helpful in decreasing inflammation in osteoarthritis.

Full of Dietary Nitrates

Along with being a great source of anti-inflammatory betalains, beets are also rich in dietary nitrates. But what are dietary nitrates, exactly? Well, they are naturally occurring compounds that the body converts into nitric oxide, an important chemical messenger that helps dilate blood vessels, improving blood flow.

In fact, the above-mentioned 2021 review notes that consuming beets may help improve blood vessel dysfunction in people who have hypertension.

Athletes can benefit from a beet boost, too: Nitric oxide from beet juice increases oxygen and nutrient delivery to muscles, enhancing athletic performance, according to a 2020 study published in Critical Reviews in Food Science and Nutrition.

Packed with Manganese

When it comes to lowering inflammation, there is one mineral that isn’t talked about enough: manganese. Often confused with magnesium, manganese plays a part in producing and activating superoxide dismutase (SOD), one of the most important antioxidants in the body that combats cell-damaging free radicals and disease-causing inflammation, according to a 2018 study published in Oxidative Medicine and Cellular Longevity. Fortunately, beets are a great source of manganese. One cup of raw beets provides about 19% of your Daily Value of the mineral, according to the USDA.

Contains Vitamin C

Vitamin C is an antioxidant vitamin that handily tames inflammation, suggests a 2020 study published in the International Journal of Medical Sciences. A 1-cup serving of beets provides roughly 7 milligrams of vitamin C, according to the USDA, or 8% of the recommended intake in a day. Beets may not contain as much vitamin C as citrus fruit, but their vitamin C content adds to the pool of nutrients that make them exceptional for warding off inflammation.

Ways to Eat Beets to Lower Inflammation

Reaping the anti-inflammatory benefits of eating beets greatly depends on how they are prepared. For example, many of the compounds and nutrients outlined above are found in abundance in the outer skin of the beetroot, according to a 2022 study published in Food Research International. (The highest amounts of betalain are found in the peel.)

Next time you eat beets, try them raw with the peel. To remove dirt and debris, simply run your beets under cold water while gently scrubbing with a vegetable brush (make sure you designate a specific clean brush for scrubbing veggies). If you don’t care for the peel, it’s totally fine to remove the skin, or if you prefer them cooked, then give them a steam next time. It’s important to prep veggies how you like them so you’ll eat them.

When your beets are nice and clean, feel free to enjoy them raw in our Spiralized Beet Salad or Ginger-Beet Juice, roasted in our Roasted Beet & Barley Salad, or steamed in our delicious Borscht.

The Bottom Line

Getting to the root of chronic disease means addressing underlying inflammation. With their earthy taste and vibrant colors, beets are brimming with anti-inflammatory compounds like betalains, nitrates, manganese and vitamin C. Toss them into your favorite salad or make a refreshing juice to get the most out of this delicious veggie.