Watercress
Water spinach is a crispy sweet vegetable, rich in vitamin C, vitamin K, beta-carotene and folate. This vegetable helps reduce inflammation effectively in digestive diseases such as chronic enterocolitis and colitis.
Nutrients in bok choy help nourish the intestinal microbiome, enhance the durability of the intestinal mucosal barrier and regulate the immune system.
Use the entire stem and leaf after washing thoroughly. Add bok choy to noodles and soups in the last minutes of cooking or pan-fry, bake face down to maintain crispness and sweetness.
Spinach
The anti-inflammatory power of spinach comes from its rich carotenoid content, which helps neutralize free radicals and prevent oxidative stress. It is also a rich natural nitrate source - an active ingredient that supports vasodilation, improves blood vessel function and protects circulatory health.
Eating spinach raw or cooked is delicious. You can use it instead of lettuce in salads, mix it into a nutritious cereal bowl, or blend it with fruit smoothies.
Kale
Kale contains a large amount of valuable biological compounds including glucosinolate, carotenoids and flavonoids. These active ingredients have the ability to directly inhibit inflammatory signaling pathways in the body. Kale also provides abundant amounts of vitamin A (beta-carotene form), vitamin C and vitamin K.
Gently squeeze kale with olive oil to soften the leaves when mixing salad, stir-fry garlic quickly over high heat or grill until crispy to make a healthy vegetable snack.
Mustard greens
The characteristic spicy and slightly bitter taste of mustard greens comes from the compound glucosinolate - a component that brings strong anti-inflammatory and antibacterial effects. A cup of cooked mustard greens provides abundant fiber, vitamins A, C, K and essential minerals such as calcium and manganese.
Green mustard greens are suitable for cooking minced meat soup, ginger fish soup, adding to braised dishes or accompanying hot noodles.
Watercress
Watercress contains many beneficial biologically active compounds, which have a positive impact on reducing systemic inflammatory markers.
With a characteristic light spiciness and strong aroma, you just need to mix fresh watercress with a little olive oil, lemon juice and a few grains of sea salt to immediately have a refreshing and effective anti-inflammatory appetizer.
