Anti-inflammatory vegetables that support brain and nerve health (plus, a nourishing recipe!)
Neurological conditions are frequently associated with inflammation in the body, which is why dietary changes can play an important role in supporting neurological health. In multiple sclerosis, for example, the immune system mistakenly targets the protective layer around nerves, leading to damage and inflammation.
This inflammation can contribute to a variety of symptoms commonly experienced in neurological conditions, such as fatigue, cognitive challenges, and coordination difficulties. Our MSWA Dietitians are here to provide practical advice and support to increase your intake of anti-inflammatory vegetables and how to better your overall health and wellbeing.
How anti-inflammatory vegetables help the nervous system
Research suggests that the foods we eat can influence inflammation levels in the body, so a healthy diet may help minimise symptoms and mitigate disease progression. It may support improved energy levels and health outcomes including gut, mental and physical health.
Anti-inflammatory vegetables that support brain and nerve function
- Broccoli
- Cauliflower
- Carrots
- Spinach
- Kale
- Beetroot
- Capsicum
- Sweet potato
- Garlic
- Red cabbage
An anti-inflammatory diet includes foods that help the body to minimise inflammatory responses, and limits those that can contribute to increased inflammation. Key factors include antioxidants and healthy fats that help protect the body and cells from damage, support our immune system and promote health and wellbeing.
Tips for getting more anti-inflammatory vegetables in your diet
Fruits and vegetables are packed with antioxidants, vitamins, fibre, and natural plant compounds - many of which give them their vibrant colours. These nutrients have anti-inflammatory effects that support immune function, heart health, and overall wellbeing.
Aim to include more red and purple berries, leafy greens, and cruciferous vegetables such as broccoli, cauliflower, and cabbage in your meals. Orange vegetables like carrots and sweet potatoes are rich in Vitamin A, a powerful anti-inflammatory nutrient that is best absorbed when cooked with healthy fats like olive oil.
Additionally, try to reduce your intake of foods high in saturated fats, added sugars, and alcohol, as they can increase inflammation in the body. Processed foods such as bacon, ham, sausages, pies, biscuits, and soft drinks should be limited. Diets high in refined sugar are especially linked to heightened inflammation.
Try to pick one area at a time to begin making small changes towards an anti-inflammatory diet. If you would like more support or information when it comes to improving your diet, our MSWA Dietitians can provide you with individualised advice.
Antioxidant Chicken Pasta
This antioxidant-rich recipe features nutrient-packed anti-inflammatory vegetables like broccoli, kale, spinach and cherry tomatoes, complemented by the healthy fats of Australian extra virgin olive oil and walnuts, and high fibre lentil pasta.
Serves 4 people
Ingredients
• 150g lentil pasta of your choice (San Remo red-lentil pasta or the Vetta high protein pasta).
• 500g broccoli, washed well and cut into small florets
• 250g chicken breast
• 200g cherry tomatoes, roughly diced
Antioxidant Pesto
• ¼ cup Australian extra virgin olive oil
• ¼ cup walnuts
• ⅓ cup grated parmesan cheese
• 100g baby spinach leaves (can use frozen)
• 100g kale (can use frozen)
• 1 large bunch of fresh basil (~30g)
• 2 cloves garlic or 1 teaspoon diced garlic
• 1 tablespoon lemon juice
• 1 tablespoon water
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
Method
Step 1
Cook pasta in a large saucepan of boiling water as per the packet instructions (will vary depending on type used) or until just tender. Add broccoli in the last 5 minutes of cooking time and cook until slightly soft. Drain and rinse, then set aside.
Step 2
Dice chicken breast into small cubes and cook in a large non-stick pan until no pink remains. If you’re short on time, you can opt for pre-cooked chicken breast from the meats section of your local supermarket and skip this step!
Step 3
To make antioxidant pesto, process all ingredients in a food processor to form a paste. You can add salt and pepper to taste as you please.
Step 4
Add pasta, pesto and cherry tomatoes into your large non-stick pan with your chicken, and cook through until warm. Divide into 4 portions and enjoy!
Nutrition Analysis (per serve using a lentil pasta):
Energy: 2,000 kJ, 35g protein, 25g fat (5g saturated), 11g fibre, 300mg sodium
