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4 Top Color Foods to Fight Inflammation for Our Families

Updated: Sep 10, 2023

A happy mother and daughter sharing a bowl of salad

Inflammation is an important function of the immune system, designed to protect our bodies in times of illness or injury.

Too much inflammation, however, can lead to increased states of imbalance and disease.

We now know that inflammation is at the root of all chronic disease. Because of this, it's important to learn how to reduce inflammation in the body to support good overall health for our families.

Our lifestyle habits play a critical role in the presence of inflammation in the body.

Regular exercise, good sleep patterns, and learning to manage stress all go a long way to support a healthy body and reduce inflammation.

Another significant thing you can do to manage inflammation is to pay attention to the foods that you eat. Check out the following list of healthy foods to fight inflammation.

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Try adding some of these foods to your family's diet to fight inflammation:

Green lettuce

Leafy Greens

These powerhouse veggies are loaded with important antioxidants to fight free radicals that contribute to disease. They contain nutrients known as flavonoids that are both anti-inflammatory and promote healthy cells throughout the body.

Spinach, kale, and romaine lettuce are just a few of a variety of these nutrient-rich, disease fighting wonder greens. Whether steamed or sautéed with garlic and olive oil, added to soups, stews, or smoothies, or enjoyed raw in a colorful salad, there are many different ways to incorporate leafy greens into your diet.

Whole raw carrots

Orange Vegetables and Fruits

Orange-colored fruit and veggies contain beta-carotene, an important antioxidant that converts to vitamin A in the body. These color foods are also rich in vitamin C, another important antioxidant to ward off illness.

These key nutrients support the immune system as well as eye, skin, and brain health. The anti-inflammatory nutrients and fiber in these foods can help to decrease your risk of developing serious health problems, including heart disease and cancer.

Adding a glass of orange juice to your breakfast, a fruit salad for lunch, or a baked sweet potato for dinner are a few ways to enjoy these important color foods.


Berries are packed full of important vitamins, minerals and fiber. They contain powerful antioxidants called anthocyanins that assist with reducing inflammation in the body.

Berries may actually increase the number of natural killer (NK) cells in the body to promote optimal immune function. Some of the most common and readily available berries to choose from are blueberries, strawberries, blackberries, and raspberries. Even kids with picky eating behavior are often fond of berries.

Try adding some fresh berries to your yogurt or cereal, as a new add-in to your green salad, or a healthy, homemade cobbler or crumble for dessert.

Dry pasta bows with fresh tomato mushrooms and garlic


Garlic offers a variety of health benefits. It has strong antiviral, antifungal, and antibacterial properties, and has potent antioxidant power to boost the immune system and combat disease.

Garlic, like onions, contains sulfur compounds that work to block the activation of the body’s inflammatory enzymes.

Garlic goes well with a variety of savory dishes, and can easily be combined with other herbs in recipes to enhance flavor while promoting health. You can add fresh garlic to homemade salad dressings, sautéed or steamed vegetables, rice dishes, or roasted meats. These are just some of the many ways to incorporate this nutritious, delicious plant food into your diet.

Hands of people taking choices from a variety of healthy fruits and vegetables on a tray

Eating a rainbow of colorful vegetables and fruits for daily meals and snacks is an important step toward managing and reducing inflammation in the body.

A healthy strategy for families is to work toward decreasing processed, packaged foods and increasing foods in their natural state. Eating a diet that also consists of lean protein, healthy fats, and high fiber foods will help to reduce inflammation in the body and support your family's optimal health.

Read our post Teach Your Picky Eater About Fruit and Veggie Power Foods! to help get your family on board.

Get my go-to quick handbook Build a Better Eater to help transform your picky eater!

Build a Better Eater book for parents of picky eaters

All blog content shared through HealthSmart! Kids is for informational purposes only and not to be construed as medical advice. Always talk with your qualified health care provider for managing your health care needs.

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