vegan foods for inflammation by milestone food for your genes

    The importance of a plant-based diet is unquestionable in our times. This goes much beyond the cruelty-free movement or the average vegan’s beliefs. As a planet that thinks holistically about its members, we are truly in need of concepts that may advance our thinking beyond solely embracing or appreciating technological advancements. Such concepts should take into consideration the assessment of our ability to think collectively and for the benefit of all. Plant-based diet is today an accepted need within the scientific community. The great news is that it is effective. Intensification of farming and the rapid increase of the global population impose a different and revolutionary agricultural system that is so far away from our current practices. It is equally accepted among scientists that supporting wildlife farming and biodiversity is currently the backbone of global food security in the developing world. We design and produce some of the best vegan foods for inflammation, under a slow, organic, and holistic model. You may read more as to why we consider that our product range includes 2 of the best foods for healing inflammation that exist on the market.

    Come on and e-meet our team, learn more about us, our background, and our current interests. Our FAQ section sheds light on the most frequently asked questions, so do invest some time in reading those, which may also clarify some of your personal concerns. In case this does not happen, feel free to use the contact form on our contact page and we will respond as soon as possible.

    Vegan Foods for Inflammation

    This article focuses on vegan foods for inflammation and how they may assist you in avoiding typical supplements or other animal-based products (e.g. fish oil). You can permanently reduce inflammation by choosing carefully what you eat, which is the essence of functional nutrition. At MILESTONE®, we research and develop functional foods that may heal your inflammation naturally – so take your time and navigate to our corresponding foods for inflammation category and learn more about the uniqueness and innovation of our formulas. If you are an athlete with a demand for performance or someone in chronic pain, then head over to our new article and discover the 5 best foods for inflammation that can get you healed in less than 3 months. Read more and find out why are functional foods more effective than conventional supplements.

    Garlic White vs Black

    Hippocrates (approximately 460-370 BC), known today as the “Father of Western Medicine,” suggested garlic for a variety of ailments and illnesses. Hippocrates advocated using garlic to cure respiratory issues, parasites, poor digestion, and fatigue. In the same era, the original Olympic athletes in Ancient Greece were given garlic – possibly the earliest example of “performance-enhancing” agents used in sports. Garlic is now commonly used to treat a variety of blood and heart-related disorders, including atherosclerosis (artery hardening), high cholesterol, heart attack, coronary heart disease, and hypertension. Some people today use garlic to prevent lung cancer, prostate cancer, breast cancer, stomach cancer, rectal cancer, and colon cancer. Garlic is definitely among the best vegan foods for inflammation you can choose but let’s see which one tops our list. Black or White?

    1. White Garlic

    Sulfur chemicals generated when a garlic clove is chopped, crushed, or chewed are responsible for the majority of garlic’s health advantages, according to scientists. Allicin is perhaps the most well-known compound. However, allicin is an unstable chemical that is only available in fresh garlic after it has been sliced or crushed for a short period of time 1. For this reason, there is no better way than to consume it raw, and always avoid even short-term heating 2. In a recent study, researchers identified four anti-inflammatory sulfur-containing compounds from garlic that have anti-inflammatory therapeutic potential 3. Despite its numerous and proven health-associated benefits, garlic is usually avoided by most of us and there is a good reason for it. When consumed raw, it really transforms your breath so none can stand by you even meters away from you. It really has a repelling odor that does not go away that easily. But there is a solution to it and this is called black garlic.

    vegan foods for inflammation white garlic by milestone food for your genes

    2. Black Garlic

    Black garlic is undoubtedly an original functional food with tremendous health benefits. Black garlic is raw, white garlic that people have fermented under controlled high-temperature, high-humidity conditions for several weeks 4. It has significantly almost double the antioxidants of raw garlic due to the fermentation process 5. It is always useful to remember the power of fermentation on foods, leading to prebiotic and functional foods. For another great example on fermented foods, you may visit our Fermented Pomegranate Concentrate, with an unmatched level of Polyphenols, very rich in calcium and potassium too.

    Black garlic also contains sodium, potassium, selenium, calcium, magnesium, silicon, zinc, iron, sulfuric acid, phosphoric acid, B-vitamins (B1, B2, B3, B6, B9,), vitamin C and D. Furthermore, it also contains higher S-Allylcysteine (SAC), which aids in the absorption of allicin. As a result, black garlic may be more effective at assisting your body in obtaining the benefits that allicin provides 6. Furthermore, research suggests that black garlic extract is a more promising therapeutic agent for preventing or curing inflammation-related disorders than raw garlic extract 7 8. The fact that black garlic has a sweet taste and no off-odor associated with its consumption, positions it among the very best vegan foods for inflammation, worthy of all your attention.

    vegan foods for inflammation black garlic by milestone food for your genes


    No way to exclude turmeric from the best vegan foods for inflammation. Turmeric has gained extreme popularity because of the presence of curcumin, a very potent anti-inflammatory and antioxidant molecule with great health benefits9 10. Research has shown that turmeric reduces inflammation related to arthritis, diabetes, and other diseases11 12. In one study, people with metabolic syndrome consumed 1 gram of curcumin daily combined with piperine from black pepper13. They experienced a significant decrease in the inflammatory markers. Most of the studies on curcumin use turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day. It would be very difficult to reach these levels just by using turmeric as a spice in your foods.

    vegan foods for inflammation by milestone food for your genes

    While the topic of inflammation is multilayered and there’s likely no simple answer, the key takeaway regarding curcumin is that it is a bioactive substance that can fight inflammation. However, high doses are required to produce medicinal results. For this reason, we have developed a synergistic functional food that combines the anti-inflammatory properties of the pomegranate together with the most bioavailable form of curcumin extract on the market. Our curcumin is absorbed in a much higher rate and is 185 times more bioavailable than anything out there. We encourage you to read more about the medicinal properties of our product and should you have any questions that have not been answered on our FAQ page, please feel free and drop us an email. We will do our best to reply back as soon as possible.

    Algae vs Fish based Omega-3s

    First, we need to make clear that omega-3s are among the best functional ingredients for inflammation, if not the best. Perhaps the only question that remains to be answered is how do various sources of omega-3 fatty acids perform. And we currently have two main sources from which to derive the desired omega-3s, algae and fish. Read more on How Does Algae Omega-3 Compares to Fish Omega-3 and what makes algae one of the most important vegan foods for inflammation in our times. Algae extracts contain chlorophyll a, which further contributes to its high anti-inflammatory response14. In a recent study, the compounds isolated from algae had the ability to block the generation of pro-inflammatory cytokines as well as the expression of inflammatory genes15. Finally, a recent study on algae, confirmed that its bioactive compounds exert preventive/protective effects against neuro-inflammation – in addition to the significant anti-oxidant properties 16.

    vegan foods for inflammation algae omega-3 by milestone food for your genes

    Anti-Inflammatory Foods Tips:

    Prepare the most functional organic leafy green salad by adding 10ml of our curcumin extract combined with our unique High Phenolic Olive + Algae Vegan Omega 3 Oil (EPA DHA ALA). The effect of omega-3 fatty acids on inflammation is indisputable and there is plenty of scientific evidence that backs it up. This is definitely among our top tips on how to effectively combine and prepare top vegan foods for inflammation.

    Olive Oil

    High phenolic olive oil is the healthiest fat you can eat and is plant-based too. No, high phenolic olive oil is not like the extra virgin olive oil that you buy in your local grocery store, no matter how fancy its packaging may be. High phenolic olive oil is in fact a new category of medicinal olive oil, health acclaimed by the EFSA (in accordance to EU REG 432/2012) for the protection of blood lipids from oxidative stress. There has been an intensive global research output over the last decade focusing on its medicinal properties and ways of production. The research has shed light on many previously unresolved questions that relate to the health effects of many of its bioactive compounds. Now, we know why high phenolic olive oil is among the very few best vegan foods for inflammation and the short answer is oleocanthal17. The anti-inflammatory impact of oleocanthal, an antioxidant present in olive oil, has been likened to that of ibuprofen 18. Finally, in a recent trial on the Mediterranean diet, several inflammatory indicators were much lower in those who ingested 1.7 ounces (50 mL) of olive oil per day for 12 months19.

    At MILESTONE, we are proud that we have contributed to revealing some of its scientific secrets by participating in clinical trials in Greece and abroad. Our High Phenolic Olive Oil with Vegan Omega 3 6 9 is among the best in the world and this was recently confirmed with the discovery of elenolide, a unique anti-hypertensive compound, whose concentrations are met at extremely high levels in our products. Keep in mind that we use the same high phenolic olive oil base in all our formulas.

    vegan foods for inflammation

    Anti-Inflammatory Foods Tips:

    Combine high phenolic olive oil with black tomatoes20 21. Black tomatoes contain the highest content of lycopene. What however is less known, and also reveals the medicinal essence of the Mediterranean diet, is that olive oil aids in the absorption of lycopene 22. So keep this functional food tip in your mind next time you make your salad.

    Other Helpful Tips

    Once you have your healthy menu organized, make sure you incorporate these other good habits of an anti-inflammatory lifestyle:

    • Functional Foods vs Supplements: Read more on why you should fight inflammation with functional foods rather than supplements.
    • Regular exercise: Exercise can decrease inflammatory markers and your risk of chronic disease23.
    • Sleep: Getting enough sleep is extremely important. Researchers have found that a poor night’s sleep increases inflammation24.

    8 Foods to Avoid Inflammation

    Inflammatory foods include those high in omega-6 fatty acids.
    Although these fats are necessary for bone health, cognitive function, and metabolism (the process through which food is transformed into energy). Too much of them can induce inflammation 25. Here is a list of 8 foods or ingredients to avoid.

    1. Sugar 26 27
    2. Dairy products (milk, cheese, butter, and ice cream)
    3. Margarine – Artificial Trans Fats 28 29
    4. Meats or Processed Meat 30 31
    5. Vegetable oils (e.g. corn, safflower, soybean, peanut, and cottonseed oil) 32
    6. French fries and other fried foods
    7. Soda and other sugar-sweetened beverages
    8. Refined carbohydrates, such as white bread and pastries 33 34 35


    Whether you are vegan or not, there is a great reason to be proactive and start using vegan foods for inflammation. By eating an anti-inflammatory diet, you can permanently reduce inflammation and dramatically enhance your general health. So, if you are ready to dive in, feel free to navigate to our Inflammation Category and discover the benefits of our functional foods designed with great anti-inflammatory benefits.

    A Word From MILESTONE®

    MILESTONE® Food for your Genes uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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    2. Shin JH, Ryu JH, Kang MJ, Hwang CR, Han J, Kang D. Short-term heating reduces the anti-inflammatory effects of fresh raw garlic extracts on the LPS-induced production of NO and pro-inflammatory cytokines by downregulating allicin activity in RAW 264.7 macrophages. Food Chem Toxicol. 2013 Aug;58:545-51. doi: 10.1016/j.fct.2013.04.002. Epub 2013 Apr 11. PMID: 23583806.[]
    3. Lee DY, Li H, Lim HJ, Lee HJ, Jeon R, Ryu JH. Anti-inflammatory activity of sulfur-containing compounds from garlic. J Med Food. 2012 Nov;15(11):992-9. doi: 10.1089/jmf.2012.2275. Epub 2012 Oct 11. PMID: 23057778; PMCID: PMC3491620.[]
    4. Kimura S, Tung YC, Pan MH, Su NW, Lai YJ, Cheng KC. Black garlic: A critical review of its production, bioactivity, and application. J Food Drug Anal. 2017 Jan;25(1):62-70. doi: 10.1016/j.jfda.2016.11.003. Epub 2016 Dec 5. PMID: 28911544.[]
    5. Toledano-Medina MA, Pérez-Aparicio J, Moreno-Rojas R, Merinas-Amo T. Evolution of some physicochemical and antioxidant properties of black garlic whole bulbs and peeled cloves. Food Chem. 2016 May 15;199:135-9. doi: 10.1016/j.foodchem.2015.11.128. Epub 2015 Nov 30. PMID: 26775954.[]
    6. Botas J, Fernandes Â, Barros L, Alves MJ, Carvalho AM, Ferreira ICFR. A Comparative Study of Black and White Allium sativum L.: Nutritional Composition and Bioactive Properties. Molecules. 2019;24(11):2194. Published 2019 Jun 11. doi:10.3390/molecules24112194[]
    7. Black Garlic and Its Therapeutic Benefits[]
    8. Kim MJ, Yoo YC, Kim HJ, Shin SK, Sohn EJ, Min AY, Sung NY, Kim MR. aged black garlic exerts anti-inflammatory effects by decreasing no and proinflammatory cytokine production with less cytoxicity in LPS-stimulated raw 264.7 macrophages and LPS-induced septicemia mice. J Med Food. 2014 Oct;17(10):1057-63. doi: 10.1089/jmf.2013.3043. Epub 2014 Sep 19. PMID: 25238199.[]
    9. Nabavi SF, Thiagarajan R, Rastrelli L, Daglia M, Sobarzo-Sánchez E, Alinezhad H, Nabavi SM. Curcumin: a natural product for diabetes and its complications. Curr Top Med Chem. 2015;15(23):2445-55. doi: 10.2174/1568026615666150619142519. PMID: 26088351.[]
    10. Panahi Y, Alishiri GH, Parvin S, Sahebkar A. Mitigation of Systemic Oxidative Stress by Curcuminoids in Osteoarthritis: Results of a Randomized Controlled Trial. J Diet Suppl. 2016;13(2):209-20. doi: 10.3109/19390211.2015.1008611. Epub 2015 Feb 17. PMID: 25688638.[]
    11. Panahi Y, Hosseini MS, Khalili N, Naimi E, Majeed M, Sahebkar A. Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome: A randomized controlled trial and an updated meta-analysis. Clin Nutr. 2015 Dec;34(6):1101-8. doi: 10.1016/j.clnu.2014.12.019. Epub 2015 Jan 7. PMID: 25618800.[]
    12. Pivari F, Mingione A, Brasacchio C, Soldati L. Curcumin and Type 2 Diabetes Mellitus: Prevention and Treatment. Nutrients. 2019 Aug 8;11(8):1837. doi: 10.3390/nu11081837. PMID: 31398884; PMCID: PMC6723242.[]
    13. Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017 Oct 22;6(10):92. doi: 10.3390/foods6100092. PMID: 29065496; PMCID: PMC5664031.[]
    14. Robertson RC, Guihéneuf F, Bahar B, et al. The Anti-Inflammatory Effect of Algae-Derived Lipid Extracts on Lipopolysaccharide (LPS)-Stimulated Human THP-1 Macrophages. Mar Drugs. 2015;13(8):5402-5424. Published 2015 Aug 20. doi:10.3390/md13085402[]
    15. Choo WT, Teoh ML, Phang SM, et al. Microalgae as Potential Anti-Inflammatory Natural Product Against Human Inflammatory Skin Diseases. Front Pharmacol. 2020;11:1086. Published 2020 Jul 31. doi:10.3389/fphar.2020.01086[]
    16. Barbalace MC, Malaguti M, Giusti L, Lucacchini A, Hrelia S, Angeloni C. Anti-Inflammatory Activities of Marine Algae in Neurodegenerative Diseases. Int J Mol Sci. 2019;20(12):3061. Published 2019 Jun 22. doi:10.3390/ijms20123061[]
    17. Segura-Carretero A, Curiel JA. Current Disease-Targets for Oleocanthal as Promising Natural Therapeutic Agent. Int J Mol Sci. 2018 Sep 24;19(10):2899. doi: 10.3390/ijms19102899. PMID: 30250008; PMCID: PMC6213726.[]
    18. George ES, Marshall S, Mayr HL, Trakman GL, Tatucu-Babet OA, Lassemillante AM, Bramley A, Reddy AJ, Forsyth A, Tierney AC, Thomas CJ, Itsiopoulos C, Marx W. The effect of high-polyphenol extra virgin olive oil on cardiovascular risk factors: A systematic review and meta-analysis. Crit Rev Food Sci Nutr. 2019;59(17):2772-2795. doi: 10.1080/10408398.2018.1470491. Epub 2018 Nov 13. PMID: 29708409.[]
    19. Casas R, Sacanella E, Urpí-Sardà M, Chiva-Blanch G, Ros E, Martínez-González MA, Covas MI; Rosa Ma Lamuela-Raventos, Salas-Salvadó J, Fiol M, Arós F, Estruch R. The effects of the mediterranean diet on biomarkers of vascular wall inflammation and plaque vulnerability in subjects with high risk for cardiovascular disease. A randomized trial. PLoS One. 2014 Jun 12;9(6):e100084. doi: 10.1371/journal.pone.0100084. PMID: 24925270; PMCID: PMC4055759.[]
    20. Burton-Freeman B, Sesso HD. Whole food versus supplement: comparing the clinical evidence of tomato intake and lycopene supplementation on cardiovascular risk factors. Adv Nutr. 2014 Sep;5(5):457-85. doi: 10.3945/an.114.005231. PMID: 25469376; PMCID: PMC4188219.[]
    21. Imran M, Ghorat F, Ul-Haq I, Ur-Rehman H, Aslam F, Heydari M, Shariati MA, Okuskhanova E, Yessimbekov Z, Thiruvengadam M, Hashempur MH, Rebezov M. Lycopene as a Natural Antioxidant Used to Prevent Human Health Disorders. Antioxidants (Basel). 2020 Aug 4;9(8):706. doi: 10.3390/antiox9080706. PMID: 32759751; PMCID: PMC7464847.[]
    22. Rinaldi de Alvarenga JF, Quifer-Rada P, Francetto Juliano F, Hurtado-Barroso S, Illan M, Torrado-Prat X, Lamuela-Raventós RM. Using Extra Virgin Olive Oil to Cook Vegetables Enhances Polyphenol and Carotenoid Extractability: A Study Applying the sofrito Technique. Molecules. 2019 Apr 19;24(8):1555. doi: 10.3390/molecules24081555. PMID: 31010212; PMCID: PMC6514867.[]
    23. Petersen AM, Pedersen BK. The anti-inflammatory effect of exercise. J Appl Physiol (1985). 2005 Apr;98(4):1154-62. doi: 10.1152/japplphysiol.00164.2004. PMID: 15772055.[]
    24. Mullington JM, Simpson NS, Meier-Ewert HK, Haack M. Sleep loss and inflammation. Best Pract Res Clin Endocrinol Metab. 2010 Oct;24(5):775-84. doi: 10.1016/j.beem.2010.08.014. PMID: 21112025; PMCID: PMC3548567.[]
    25. Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C. Health implications of high dietary omega-6 polyunsaturated fatty acids. J Nutr Metab. 2012;2012:539426. doi:10.1155/2012/539426[]
    26. Schultz A, Barbosa-da-Silva S, Aguila MB, Mandarim-de-Lacerda CA. Differences and similarities in hepatic lipogenesis, gluconeogenesis and oxidative imbalance in mice fed diets rich in fructose or sucrose. Food Funct. 2015 May;6(5):1684-91. doi: 10.1039/c5fo00251f. PMID: 25905791.[]
    27. Jiang Y, Pan Y, Rhea PR, Tan L, Gagea M, Cohen L, Fischer SM, Yang P. A Sucrose-Enriched Diet Promotes Tumorigenesis in Mammary Gland in Part through the 12-Lipoxygenase Pathway. Cancer Res. 2016 Jan 1;76(1):24-9. doi: 10.1158/0008-5472.CAN-14-3432. PMID: 26729790; PMCID: PMC4703949.[]
    28. Nestel P. Trans fatty acids: are its cardiovascular risks fully appreciated? Clin Ther. 2014 Mar 1;36(3):315-21. doi: 10.1016/j.clinthera.2014.01.020. PMID: 24636816.[]
    29. Hu FB, Manson JE, Stampfer MJ, Colditz G, Liu S, Solomon CG, Willett WC. Diet, lifestyle, and the risk of type 2 diabetes mellitus in women. N Engl J Med. 2001 Sep 13;345(11):790-7. doi: 10.1056/NEJMoa010492. PMID: 11556298.[]
    30. Larsson SC, Bergkvist L, Wolk A. Processed meat consumption, dietary nitrosamines and stomach cancer risk in a cohort of Swedish women. Int J Cancer. 2006 Aug 15;119(4):915-9. doi: 10.1002/ijc.21925. PMID: 16550597.[]
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    33. Spreadbury I. Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity. Diabetes Metab Syndr Obes. 2012;5:175-89. doi: 10.2147/DMSO.S33473. Epub 2012 Jul 6. PMID: 22826636; PMCID: PMC3402009.[]
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    35. Dickinson S, Hancock DP, Petocz P, Ceriello A, Brand-Miller J. High-glycemic index carbohydrate increases nuclear factor-kappaB activation in mononuclear cells of young, lean healthy subjects. Am J Clin Nutr. 2008 May;87(5):1188-93. doi: 10.1093/ajcn/87.5.1188. PMID: 18469238.[]
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