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Anti-Inflammatory Nutrient Synergy

When it comes to fruits and vegetables, it’s not only quality and quantity that counts, but also variety. We know, for example, spinach is healthier than lettuce (see #1 Anticancer Vegetable for a comparison of salad greens), and a big salad is better than small, but is it better to get the spring greens mesclun mix than the straight spinach? Is it healthier to eat one apple and one orange than it is to eat three apples or three oranges?

I think we’re used to some of the more generic plant compounds like vitamin C, which is found scattered throughout the plant kingdom, but there are other specific phytonutrients produced by specific plants to perform specific functions—both in their organs and ours. We miss out on these if we’re stuck in a fruit and vegetable rut, even if we’re eating a lot every day.

There are tens of thousands of these phytonutrients (see my 2-min. Phytochemicals: The Nutrition Facts Missing From the Label), but they’re not evenly distributed throughout the plant kingdom. For example, those wonderful glucosinolates, which I discuss in The Best Detox, Broccoli Versus Breast Cancer Stem Cells, and Lung Cancer Metastases and Broccoli, are found almost exclusively in the cabbage family. Likewise, you won’t get lemonoids like lemonin and limonol or tangeretin in apples. Comparing apples and oranges is like, well, comparing apples and oranges.

At the same time, all fruits are just fruits, whereas vegetables can be any other part of the plant. Roots harbor different nutrients than shoots. Carrots are roots, celery and rhubarb are stems, dark green leafies are leaves of course, peas are pods, and cauliflower is true to its name as a collection of flower buds, but all fruits are just fruits. The available evidence suggests it may be most important to get in a variety of vegetables so you can benefit from all the different parts of the plant. An interesting pair of studies was released recently that looked at disease risk and the variety of fruit and vegetable consumption, which I detail in today’s video pick above.

In terms of fruit and vegetable quality, berries are the healthiest fruits (see Best Berries) and greens are the Healthiest Vegetables. For more on the anti-inflammatory nature of plant foods, see my 1 min. video Anti-Inflammatory Antioxidants and my 2 min. Aspirin Levels in Plant Foods.

In health,
Michael Greger, M.D.

Image credit: kharied / Flickr


#1 Anticancer Vegetable
Antioxidants: Plant vs. Animal Foods
Which Vegetables Are Healthier Cooked?

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Dr. Michael Greger

A founding member of the American College of Lifestyle Medicine, Michael Greger, M.D., is a physician, author, and internationally recognized speaker on nutrition, food safety, and public health issues. Currently Dr. Greger serves as the Director of Public Health and Animal Agriculture at The Humane Society of the United States. Hundreds of his nutrition videos are freely available at


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6:18PM PDT on Jun 9, 2012

Dr. Greger, you are the best. Who knew that you should add black pepper to turmeric to get the most absorbtion. Thanks and I will also go to your other links you mention in the post for more information.

6:45AM PDT on Jun 8, 2012

Oh, no! I hate broccoli!

6:44AM PDT on Jun 8, 2012


6:09PM PDT on Jun 7, 2012

interesting, thanks for sharing this

10:27PM PDT on Jun 6, 2012

I agree with Heidi.

9:24PM PDT on Jun 6, 2012

Nothing new

2:20AM PDT on Jun 5, 2012


12:34PM PDT on Jun 4, 2012

I was hoping for more specific guidance. But thanks for the reminder to keep things mixed.

12:28AM PDT on Jun 4, 2012

Thanks Dr Greger - I always enjoy your advice and good reminders. Perhaps I should place my tumeric container in a more prominent place. because I mostly forget about adding it to my dinner.

2:36PM PDT on Jun 3, 2012

Synergy is one of the key components of our Isotonix Nutraceuticals. You need a variety of nutrients, working together, for optimal health. Just like foods work better when eaten in a wide variety, supplements work pretty much the same way. Take vitamin D. To get the best results you would want to take it with K2. Vitamins K and D work together to support calcium absorption and utilization. Vitamin D plays an important role in bone health, heart health and immune support while working with vitamin K to support normal absorption of calcium and promote healthy arteries. Another example would be our Isotonix OPC-3. It's ingredients of red wine extract, grape seed extract, pycnogenol, bilberry and citrus extract are formulated to work synergestically to provide a wide array of health benefits, one of them being an excellent inflammatory. Incorporating a healthful diet of whole vegetables and fruits, nuts and seeds and high quality supplements will provide the optimal wellness you want.

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