10 anti-inflammatory vegan foods that calm your body

From vegoutmag.com 

These plant-based powerhouses do more than fill your plate; they actively fight the inflammation that's quietly wearing your body down

Inflammation gets a bad rap, but it's actually your body's natural defence system. The problem starts when that defence never stands down.

Chronic, low-grade inflammation has been linked to everything from heart disease and diabetes to depression and accelerated aging. And for many of us, the foods we eat every day are either fuelling that fire or helping to put it out.

The good news? Some of the most powerful anti-inflammatory compounds on the planet come wrapped in plants. No supplements required, no complicated protocols. Just real food, prepared well, eaten consistently.

Whether you're fully vegan or just trying to eat more plants, these ten foods deserve a permanent spot in your rotation.

They're not exotic superfoods you'll buy once and forget about. They're practical, accessible ingredients that actually taste good and do serious work inside your body.

1. Turmeric

You've probably heard the hype, but turmeric actually backs it up. The active compound, curcumin, has been extensively studied for its ability to reduce inflammatory markers in the body. It works by blocking NF-kB, a molecule that travels into the nuclei of your cells and turns on genes related to inflammation.

Here's the catch: curcumin isn't easily absorbed on its own. Pair turmeric with black pepper, which contains piperine, and you boost absorption by up to 2,000%. Add it to curries, golden milk, or even scrambled tofu. Just make sure there's a pinch of pepper in there somewhere.

2. Blueberries

Small but mighty. Blueberries are loaded with anthocyanins, the antioxidants responsible for their deep colour. These compounds don't just neutralize free radicals; they actively reduce the production of inflammatory molecules in your body.

What makes blueberries practical is their versatility. Throw them in smoothies, top your oatmeal, or just eat them by the handful. Frozen works just as well as fresh, which means you can keep them stocked year-round without worrying about spoilage. Consistency matters more than perfection here.

3. Leafy greens

Spinach, kale, Swiss chard, arugula. Pick your fighter. These greens are rich in vitamins, minerals, and phytonutrients that help regulate your body's inflammatory response. They're also high in fibre, which feeds the beneficial bacteria in your gut, and gut health is directly tied to systemic inflammation.

Don't overthink it. A handful of spinach in your morning smoothie, a simple massaged kale salad at lunch, some sautéed chard with dinner. The goal is volume and frequency. Eat more greens, more often. Your body will thank you in ways you can feel.

4. Walnuts

Most nuts are good for you, but walnuts stand out for their omega-3 content. Specifically, they're high in alpha-linolenic acid (ALA), a plant-based omega-3 that your body converts into the same anti-inflammatory compounds found in fatty fish.

A small handful daily is enough. Toss them into salads, blend them into pesto, or just keep a bag at your desk for snacking. They're calorie-dense, so you don't need many to get the benefits. Quality over quantity applies here.

5. Extra virgin olive oil

There's a reason the Mediterranean diet keeps winning. Extra virgin olive oil contains oleocanthal, a compound that works similarly to ibuprofen in reducing inflammation. It's also packed with polyphenols and healthy monounsaturated fats that support heart health.

Use it generously. Drizzle it on salads, finish soups with it, dip bread in it. Just don't cook it at super high temperatures, which can degrade some of those beneficial compounds. Save the high-heat cooking for avocado or coconut oil.

6. Ginger

Ginger has been used medicinally for thousands of years, and modern research confirms what traditional medicine already knew. The gingerols in fresh ginger have potent anti-inflammatory and antioxidant effects. Studies show it can help reduce muscle pain, ease nausea, and lower markers of inflammation.

Fresh ginger is best. Grate it into stir-fries, steep it in hot water for tea, or blend it into smoothies. It adds a bright, spicy kick that wakes up almost any dish. Keep a knob in your freezer; it grates easily straight from frozen.

7. Tomatoes

Tomatoes are one of the best sources of lycopene, an antioxidant that gives them their red colour. Lycopene has been shown to reduce inflammation, particularly in relation to heart disease and certain cancers. Interestingly, cooking tomatoes actually increases lycopene availability.

So that homemade marinara sauce? It's doing more than just tasting good. Roasted tomatoes, tomato paste, even canned crushed tomatoes all count. Pair them with a little olive oil to boost absorption even further.

8. Berries beyond blueberries

Strawberries, raspberries, blackberries. They all bring their own mix of anthocyanins, vitamins, and fibre to the table. Research suggests that regular berry consumption can lower inflammatory markers like C-reactive protein.

Mix it up throughout the week. Different berries offer different phytonutrients, so variety works in your favour. Fresh in summer, frozen the rest of the year. Add them to breakfast, desserts, or just eat them as a snack. Simple wins.

9. Legumes

Beans, lentils, chickpeas. These humble staples are packed with fibre, protein, and polyphenols that help reduce inflammation. They also feed your gut microbiome, which plays a crucial role in regulating your immune response.

I spent years overlooking legumes because I thought they were boring. Then I learned to cook them properly, with good seasoning and aromatics, and everything changed. A well-made dal or a simple white bean stew can be just as satisfying as any meat dish. Give them the respect they deserve.

10. Dark chocolate

Yes, really. Dark chocolate with at least 70% cacao is rich in flavonoids, which have been shown to reduce inflammation and improve blood flow. It's not a free pass to eat an entire bar, but a square or two daily is genuinely good for you.

Look for quality over quantity. Cheap chocolate is loaded with sugar and offers minimal benefits. Invest in good dark chocolate, savour it slowly, and enjoy the fact that something this delicious is actually helping your body heal.

Final thoughts

Fighting inflammation isn't about one magic food or a week-long cleanse. It's about consistent, daily choices that add up over time.

The ten foods on this list aren't complicated or expensive. They're available at any grocery store, and most of them you probably already have in your kitchen.

Start small. Add one or two of these foods to your daily routine and build from there. Maybe it's a handful of walnuts with your morning coffee, or some extra spinach in your lunch.

Over weeks and months, these small additions create real change. Your joints feel better. Your energy stabilizes. That low-grade fatigue starts to lift. This is what eating well actually looks like: not dramatic, not restrictive, just smart choices made consistently.

https://vegoutmag.com/food-and-drink/gen-bt-10-anti-inflammatory-vegan-foods-that-calm-your-body/

4 Misconceptions About Vegan Collagen—and What You Should Really Know

From health.com

        AT A GLANCE

• Vegan collagen is more of a marketing term. Collagen has to be produced from animals, so the term is used to refer to products containing plant-based ingredients.
• There are other misconceptions about vegan collagen, including that it is healthier or less effective than animal-based collagen.
• When looking for a vegan collagen supplement, make sure the product has been third-party tested.

               Vegan collagen supplements can help support skin, joint, and bone health. 

Doucefleur / Getty Images

Collagen supplements can help support your skin, bone, and joint health. Your body produces less collagen as you age, so these products provide animal-derived collagen to make up for the difference. However, as plant-based and vegan diets have become more popular, there has been a greater demand for vegan collagen alternatives.

Misconception #1: Vegan Collagen Is Plant Collagen

A common misconception about vegan collagen is that it's the plant version of animal collagen—a protein that provides structure to the tissues in skin, tendons, bones, and more. However, plants don't make collagen. This protein is only found in humans and animals.

Instead, many vegan collagen supplements are collagen builders, meaning they are made up of plant ingredients that help your body make collagen naturally. These include:

• Vitamins A, C, and E
• Zinc
• Copper
• Plant-based amino acids and enzymes

Misconception #2: All Vegan Options Are Just 'Collagen Boosters'

While many vegan collagen supplements on the market contain collagen-boosting ingredients rather than actual collagen, some products are biomimetic supplements. Biomimetic means a substance has been engineered to mimic a biological process or structure.

Supplements that are biomimetic contain plant-based compounds and fermented amino acids that, together, replicate the structure and role of human collagen. Essentially, this tricks your body into thinking it's receiving real collagen.

A small 2024 study using a vegan biomimetic collagen product found that participants who took the supplement saw significant improvements in skin collagen density, elasticity, wrinkles, and hydration compared to the placebo group. However, more research is needed to confirm the safety and effectiveness of these products.

Misconception #3: Vegan Collagen Is Less Effective Than Animal Collagen

Although vegan collagen supplements work differently from animal-derived collagen products, they have similar effects. Both products aim to increase the body's collagen production and stored levels.

Animal collagen has more research to back up its effectiveness. But recent studies show vegan collagen-builders and biomimetic supplements can significantly improve skin, joint, and muscle health.

Still, animal collagen may show quicker results than vegan collagen-builders. This is because the animal product provides a directly accessible form of collagen, while collagen-builders only supply ingredients for the body to build collagen.

Misconception #4: Vegan Collagen Is Healthier Than Animal Collagen

Being a plant-based product does not necessarily make vegan collagen more nutritious or generally healthier than animal collagen. Many studies support the safety and effectiveness of animal collagen supplements.

Vegan collagen supplements are a good choice for people following a vegan or vegetarian diet or who need to avoid animal collagen due to health conditions. Plant-based collagen alternatives can also be a more sustainable choice, as animal farming can have a significant environmental impact.

What To Look For When Choosing a Vegan Supplement

When choosing a vegan collagen, here are a few things to keep in mind:

• Collagen-booster vs. biomimetic formula: A collagen-booster can help enhance your body's natural collagen production, while biomimetic supplements provide your body with a ready-to-use collagen structure.
• Key ingredients: When choosing a collagen-booster, take a look at the ingredients list. You should see a combination of amino acids, such as glycine and proline, vitamin C, and other minerals like zinc or copper. Also, check for any unwanted additives, like artificial sweeteners, fillers, or preservatives.
• Third-party testing: Look for products with a third-party testing seal from companies like NSF, USP, or ConsumerLab. These labs test for purity and potency, making sure the ingredient list matches what's inside.
• https://www.health.com/vegan-collagen-11862320

Major Meta-Analysis Reveals Vegetarian and Vegan Diets Can Support Healthy Growth in Children with Proper Supplements

From news.ssbcrack.com

A comprehensive new meta-analysis has found that carefully planned vegetarian and vegan diets can support healthy growth in children, provided they include appropriate supplements. This study, conducted by researchers from Italy, the USA, and Australia, is the most extensive review to date evaluating plant-based diets among young individuals. The analysis examined health, growth, and nutritional outcomes in over 48,000 children and adolescents globally and assessed various dietary patterns.

The research reveals that vegetarian and vegan diets can supply essential nutrients conducive to normal development. However, it also highlights a heightened risk of nutrient deficiencies if key nutrients are not obtained through fortified foods or supplements. Published in Critical Reviews in Food Science and Nutrition, the study suggests that these plant-based diets may also offer additional health benefits, such as improved cardiovascular markers when compared to diets that include meat, fish, and other animal products.

The meta-analysis reviewed data from 59 studies across 18 countries, focusing on children under 18 years of age. It compared lacto-ovo-vegetarian diets (which include dairy and eggs) with vegan diets (which exclude all animal-derived foods) against omnivorous diets. It included a significant number of participants: 7,280 lacto-ovo-vegetarians, 1,289 vegans, and 40,059 omnivores, enabling a comprehensive assessment of differences in nutrient intake, growth, and general health.

Interestingly, the results indicated that vegetarian children consumed higher levels of fibre, iron, folate, vitamin C, and magnesium than their omnivorous counterparts. However, they had lower intakes of energy, protein, fat, vitamin B12, and zinc. Similar trends were noted among vegan children, albeit with fewer studies focusing specifically on this group.

The study highlighted critical nutrient gaps, particularly noting that vitamin B12 levels fell short without supplementation or fortified foods. Additionally, calcium, iodine, and zinc intakes were often found to be at the lower end of recommended ranges, which is essential to consider for children on plant-based diets. Dr. Jeannette Beasley, a co-author of the study, pointed out that vegan children, in particular, displayed notably low calcium intake.

Despite concerns regarding nutrient intake, both vegetarian and vegan children exhibited better cardiovascular health profiles compared to those consuming omnivorous diets. They presented lower levels of total cholesterol and low-density lipoprotein (LDL) cholesterol. Measurements relating to growth and body composition indicated that children following plant-based diets tended to be leaner, with vegetarian children averaging shorter stature and lower body mass index (BMI) than omnivores.

Dr. Monica Dinu, the lead author, stated that the evidence suggests well-planned and supplemented vegetarian and vegan diets can fulfil nutritional requirements and support healthy growth in children. The researchers conveyed that plant-based diets remain a viable option for families, offering various health and environmental benefits. They encouraged parents to thoughtfully plan these diets and, when feasible, seek expert guidance from dietitians and paediatric health professionals to ensure that children’s developmental needs are fully met.

The authors also stressed the need for clearer, evidence-based recommendations to assist families in crafting healthy plant-based diets, especially during periods of rapid growth. They acknowledged the limitations of their findings, notably that many included studies were cross-sectional, and variations in methods and populations were common. The challenge of accurately measuring children’s dietary intake was also noted.

Dr. Wolfgang Marx emphasized the necessity of a balanced approach, advising families to pay close attention to certain nutrients—particularly vitamin B12, calcium, iodine, iron, and zinc—to ensure their children’s thriving growth and development. The study seeks to provide clarity on both the potential benefits and risks associated with plant-based diets, considering the growing trend among parents choosing these diets for various reasons.

https://news.ssbcrack.com/major-meta-analysis-reveals-vegetarian-and-vegan-diets-can-support-healthy-growth-in-children-with-proper-supplements/

The only 5 supplements most vegans actually need

From vegoutmag.com 

By Avery White

After years of trial, error, and way too many pill bottles cluttering my bathroom cabinet, I've learned that vegan supplementation works best when you keep it simple

When I first went vegan at 35, I panicked about nutrition. My analytical brain, trained by years in finance, wanted to optimize everything.

I bought every supplement the internet recommended and ended up with a cabinet full of bottles I couldn't keep track of. Sound familiar?

Here's what five years of plant-based living has taught me: most vegans don't need a pharmacy's worth of pills. We need a few key nutrients that are genuinely harder to get from plants, taken consistently. The rest? Often unnecessary if you're eating a varied whole-foods diet.

Let me walk you through what actually matters.

1. Vitamin B12: The non-negotiable one

I'll be direct here: every vegan needs to supplement B12. No exceptions, no debates.

This vitamin is produced by bacteria and is found reliably only in animal products or fortified foods. Your body stores it for years, which means deficiency creeps up slowly and can cause serious neurological damage before you notice symptoms.

I take 2,500 mcg of cyanocobalamin weekly, though you can also take a smaller daily dose. The National Institutes of Health recommends adults get 2.4 mcg daily, but absorption varies, so higher supplemental doses ensure you're covered. This one isn't about perfection or optimization. It's about protecting your nervous system.

Have you had your B12 levels checked recently? It's worth asking your doctor to include it in routine bloodwork.

2. Vitamin D: The sunshine vitamin most of us miss

Here's something that surprised me: vitamin D deficiency isn't just a vegan problem. It's an everyone-who-lives-indoors problem. But vegans face an extra hurdle because D3, the more effective form, typically comes from animal sources like lanolin or fish oil.

I started paying attention to this after a particularly dark Portland winter left me exhausted and moody. My levels were in the basement. Now I take 2,000 IU of vegan D3 daily, sourced from lichen. The Harvard T.H. Chan School of Public Health notes that many experts recommend 1,000 to 2,000 IU daily, especially for those with limited sun exposure.

If you work indoors, live in a northern climate, or have darker skin, this one deserves your attention. Consider getting tested to know your baseline.

3. Omega-3s: The brain food worth investing in

For years, I thought my daily flaxseed was handling my omega-3 needs. Then I learned about conversion rates. Your body can convert the ALA in flax, chia, and walnuts into the EPA and DHA your brain actually uses, but the conversion is inefficient. We're talking single-digit percentages.

As someone who runs 25 miles a week and relies on mental clarity for writing, I decided not to gamble on conversion. I take an algae-based omega-3 supplement providing around 250 mg of combined EPA and DHA daily. Algae is where fish get their omega-3s anyway, so we're just cutting out the middlefish.

Do you notice brain fog or struggle with focus? It might be worth examining your omega-3 intake beyond just plant sources.

4. Iodine: The quiet essential

This one flies under the radar, but it matters. Iodine supports thyroid function, which regulates your metabolism, energy, and so much more. If you've ditched dairy and don't eat much seaweed, you might be falling short.

I was sceptical until I learned that plant-based diets can be low in iodine unless you're intentional about it. I use iodized salt in cooking and take a modest supplement providing around 150 mcg a few times a week. The key is not to overdo it, as too much iodine can also disrupt thyroid function.

Sea vegetables like nori and wakame are good food sources, but their iodine content varies wildly. A small, consistent supplement takes the guesswork out of it.

5. Iron: Context-dependent but worth monitoring

I debated including iron because not every vegan needs to supplement it. But enough of us struggle with it, especially menstruating women and endurance athletes, that it deserves a spot on this list.

Plant-based iron is non-heme iron, which your body absorbs less efficiently than the heme iron in meat. Pairing iron-rich foods like lentils, spinach, and fortified cereals with vitamin C dramatically improves absorption. I eat this way intentionally and my levels stay solid without supplementation most of the time.

However, during heavy training cycles or particularly stressful periods, I've needed a low-dose iron supplement. The research suggests that vegetarians and vegans should monitor iron status and consider supplementation based on individual needs rather than blanket recommendations.

Get tested before supplementing iron, as too much can be harmful. Know your numbers.

Final thoughts

When I look back at my early vegan days, I wish someone had told me to slow down and focus on what actually matters. Five supplements. That's it. B12 and vitamin D are essential for nearly everyone. Omega-3s and iodine fill common gaps. Iron depends on your individual situation.

The rest of your nutrition? It can come from food. Beautiful, delicious, whole plant foods that you actually enjoy eating. Supplementation should support your diet, not replace the joy of nourishing yourself well.

What does your current supplement routine look like? Sometimes the most powerful change is simplifying, trusting the process, and paying attention to how your body responds. That's been my path, anyway.

https://vegoutmag.com/food-and-drink/s-bt-the-only-5-supplements-most-vegans-actually-need/

When is a sausage not really a sausage? Ask the meat lobby

From theguardian.com

By George Monbiot

European legislators may ban plant-based products from using the name to prevent ‘confusion’. Just don’t mention beef tomatoes or buffalo wings 

Most of what you eat is sausages. I mean, if we’re going to get literal about it. Sausage derives from the Latin salsicus, which means “seasoned with salt”. You might think of a sausage as a simple thing, but on this reading it is everything and nothing, a Borgesian meta-concept that retreats as you approach it.

From another perspective, a sausage is an offal-filled intestine, or the macerated parts of an electrocuted or asphyxiated pig or other animal – generally parts that you wouldn’t knowingly eat – mixed with other ingredients that, in isolation, you might consider inedible. For some reason, it is seldom marketed as such.

But to the legislators of the EU, a sausage can now have only one meaning: a cylindrical object containing meat. Never mind that cylindrical objects containing no meat have been marketed under names such as “Glamorgan sausage” (selsig Morgannwg) for at least 150 years. Never mind that even Germans once felt the need to call animal sausages mettwurst, to distinguish them from other kinds. Never mind that almost everyone knows what “veggie sausage”, “vegan sausage” or “plant-based sausage” mean. A recent survey of 20,000 Dutch people found that 96% are not confused by such terms, which is probably a higher percentage than those who can readily distinguish left from right. The consumer must at all costs be protected from an imaginary threat.

For the same reason, members of the European parliament decided, burgers must also contain meat. It happens that no one is sure why a burger is called a burger. They were once called “Hamburg steaks”, but no clear link to Hamburg has been established. Nevertheless, before the term was abbreviated, meat patties were widely known as hamburgers, whose literal meaning is an inhabitant of Hamburg. If “veggie burgers” are misleadingly marketed, so is any burger not made from the minced inhabitants of a north German city.

‘Never mind that cylindrical objects containing no meat have been marketed under names such as “Glamorgan sausage” (selsig Morgannwg) for at least 150 years.’ Photograph: Tom Hunt/The Guardian

Last week, the European Council and European Commission tried and failed to make sense of all this. They were unable to agree a common position with the European parliament, and bumped the decision to January, when a new council presidency will have to deal with it. I can’t blame them. You cannot make sense of a senseless policy.

The parliament’s food literalism is remarkably selective. Given the time of year, perhaps I should point out that there is no meat in mincemeat, which is used to fill mince pies. Many years ago there was, but the meat component fell out of fashion. Minced meat, by contrast, is meat – I’m sure that’s not confusing. Similarly, sweetbreads are meat, but sweetmeats are not. None of these terms appear to cause any problems for legislators, though they have insisted that the only permissible definition of meat is “edible parts of the animals referred to in points 1.2 to 1.8 of Annex I to Regulation (EC) No 853/2004”, which is, let’s face it, how it’s commonly understood by shoppers across the EU.

If a vegetarian hotdog is to be ruled out, as the parliamentarians demand, on the grounds that it contains no meat, the meat version should be ruled out on the grounds that it contains no dog (hothorse should in some cases be permissible). They might also be shocked to discover that there is no beef in beef tomatoes, butterfly in butterfly cakes, cottage in cottage pie, baby in jelly babies or finger (mostly) in chocolate fingers. And don’t get me started on buffalo wings.

All this must be deeply confusing to shoppers. Like Wednesday Addams, who, when offered girl scout cookies, asked whether they contain real girl scouts, we puzzle every day over what such names really mean. Human beings are entirely incapable of pattern recognition, derived and secondary meanings, metaphor or conceptualisation. Language never evolves, and nor does food. This is why, when confronted with “pigs in blankets”, “toad in the hole” or “spotted dick”, people curl up on the floor, banging their heads and moaning weakly (OK, there might be other reasons). Everything can have only one meaning, and this meaning must be what legislators say it is.

If you are thinking “benefit of Brexit”, I’m sorry to disabuse you. If the European Council and Commission eventually decide that terms such as veggie burgers and vegan sausages are to be banned in the EU, they are likely to be banned in the UK as well, for fear of jeopardising trade agreements. Already, after a court interpretation of a previous European decision, terms such as oat milk, soy butter and vegan cheese are prohibited on UK labels, but not – because consistency is for suckers – coconut milk or peanut butter.

                           ‘From another perspective, a sausage is an offal-filled intestine.’ Photograph: Westend61/Getty Images

So what explains the selectivity? Lobbying. The decision in the European parliament is a response to pressure from the meat and dairy industries, which have long been seeking to stamp out competition. It has no more to do with preventing confusion than a Rocky Mountain oyster has to do with a marine bivalve. It’s about protectionism. This is why peanut butter and coconut milk are still legal: they seldom compete directly with animal products.

These anti-competitive practices have a long history. In the 19th century, the US dairy industry managed first to get margarine declared a “harmful drug”, then had its sale restricted under the 1886 Oleomargarine Act. It’s reassuring to know that legislators made just as good use of their time then as they do now.

The livestock lobby is immensely powerful. Its campaigns are reinforced by rightwing influencers, who wage war against a wide variety of plant products (vegetable oil, soya, almonds, avocados, any plant-based meat substitute), often on entirely spurious health or environmental grounds, while conveniently ignoring the far greater impacts of animal products on human bodies and the living planet.

The food industry knows that words are a powerful weapon. If Moses had promised the Israelites a land of mammary secretions and insect vomit, I doubt many would have followed him to Canaan, though these are accurate descriptions of milk and honey. It knows that if plant-based foods have to be marketed under alien and alienating names, this will depress their market share.

The livestock lobby seeks to normalise and naturalise the cruel, grotesque, planet-wrecking realities of its industry, while casting plant-based foods as unnatural and wrong. As usual, it has made minced meat of European legislators. Though I should point out that I don’t mean that literally.

https://www.theguardian.com/commentisfree/2025/dec/20/sausage-meat-lobby-europe-plant-based-name