Post-Workout Meal Planning: Does Eating Foods from the Nightshade Family Improve Inflammation & Recovery Times?
by Melinda Burris

This article is devoted to increasing knowledge of the Nightshade Plant Family, the benefits of eating these nutrient-rich foods, and the debate over whether Nightshade fruits and vegetables help decrease inflammation or aggravate common conditions like arthritis. Yes, spoiler alert, opinions are divided among professionals in the medical community on this subject.

Examples of fruits and vegetables included in the Nightshade Family are discussed along with lists of the plethora of natural vitamins and other vital nutrients that abound in this food category. Lastly, I’ve included a tasty but quick recipe you can easily add to your regular diet plan, regardless of your cooking skill level or the amount of time you have to spend cooking and planning meals.
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Foods in the Nightshade Plant Family

Nightshade vegetables include a range of peppers from bell peppers to spicy varieties including cayenne and jalapenos, a wide variety of potatoes (with the notable exception of sweet potatoes or yams, which are included in the Morning Glory Family and are not part of the Nightshade Family.) Other commonly used nightshades are tomatoes and eggplant.¹ Since sweet potatoes/yams are root vegetables, growing underground like traditional or Irish potatoes, it’s understandable why so many people wrongly assume sweet potatoes belong in the same natural food category.

Commonly Used Nightshade Vegetables & Fruits

The Nightshade Plant Family contains more than two thousand variations! In this article, we will focus on the more common nightshade foods and their beneficial properties.

• Eggplant: High in fiber and manganese, eggplants are also rich in antioxidants!
• Peppers: Not only do peppers pack on the flavor, from mild to heavy heat, but these tasty vegetables are also loaded with high amounts of folic acid, potassium, and vitamins A and C.
• Potatoes: This popular dining stable can be prepared in several ways and are a great source of fiber and potassium, as well as vitamins C and B6.
• Tomatoes: Tomatoes are so versatile they can be eaten raw or cooked and used in numerous recipes from cultures around the world, from pasta sauce to salsa! Tomatoes contain powerful antioxidants, folate (the natural form of vitamin B9 – essential for maintaining good cardiac health), potassium, and vitamins C and K.

Why Have Nightshade Family Plants Been Deemed Controversial?

The controversy over whether people should consume members of the Nightshade or Solanaceae family is surprising to many as these types of foods are nutrient-rich and contain so many natural components scientists are adamant are missing from the typical American diet.

One source of debate is rooted in the fact that Nightshade Family foods contain chemical compounds rich in nitrogen called alkaloids. The slightly bitter taste caused by the presence of alkaloids gives nightshade foods a natural protectant against disease and insect damage. Those who oppose the consumption of Nightshade Family plants point out that alkaloid solanine, one of the alkaloids nightshades are known to contain, can be toxic if consumed in extremely high amounts. Opponents argue that prolonged or continued consumption of nightshade plants can cause solanine to build up in the body until it reaches toxic levels and causes the presence of too much lectin in the body, which in turn can cause numerous gut-related physical conditions such as inflammatory bowel disease and leaky gut, along with putting persons who make nightshades a regular part of their diet more susceptible to other medical problems including allergies, arthritis, and episodes during which autoimmune conditions worsen.² So far, no scientific study using human participants has suggested a connection between a diet high in nightshade plants and the development or worsening of the medical conditions listed above or symptoms of inflammation.²  As is so often the case, more research needs to be done in this area.

Conclusion

Whether or not increasing your intake of Nightshade fruits and vegetables will help lower your inflammation rate or have the opposite effect of irritating pre-existing medical conditions where inflammation is a primary symptom often depends on the individual and how they respond to certain foods. There is no doubt that foods in the Nightshade Family are excellent sources of vitamins and nutrients the body needs to stay balanced and healthy. Another plus is that Nightshade Family foods are extremely versatile and easy to prepare!

Get Your Nightshade Plant Diet on With This Quick and Easy Recipe You Can Eat as is or Serve as a Salad Dressing!

Cherry Tomatoes with Olive Oil and Basil Vinaigrette

I created this recipe when my daughter was young and refused to eat any type of tomato made in any way—other than ketchup. For some reason, she couldn’t get enough ketchup but disliked tomatoes with a passion. (Kids!?!)

Ingredients:

-1 package cherry tomatoes

-3 tablespoons of Extra Virgin Olive Oil (EVOO)

-1.5 tablespoons Red Balsamic Vinegar

-½ teaspoon dried basil

-Sea salt (approximately half a teaspoon)

-Freshly ground black pepper (approximately one teaspoon)

Preparation:

• Wash the tomatoes thoroughly and remove the stems.
• Slice the tomatoes in half and place in a small to medium-sized mixing bowl.
• Combine the EVOO, Red Balsamic Vinegar, sea salt, and ground black pepper together in a bowl or a wide-mouthed glass jar with a lid.
• Whisk together and pour the vinaigrette over the tomatoes.
• Sprinkle basil on top and stir gently once or twice to mix.
• Cover and refrigerate for at least 30 minutes.

To Serve:

May be served as marinated cherry tomatoes or added to the salad of your choice! This will give your salad the kick of fresh, marinated tomatoes and a delicious vinaigrette salad dressing, all in one!

If you prepared the vinaigrette in a bowl, use a slotted serving spoon to stir gently before serving. If you’re using a glass jar and lid, remove the tomatoes using a slotted serving spoon and add them to your salad. Mix the salad. Replace the jar lid and shake well to combine all ingredients. Pour over salad to taste.

Enjoy!

References:

1. Nelson. (Updated: 9 April 2024). What Are Nightshade Vegetables, and Are They Bad for You? Here’s What the Science Says.
2. (Revised: 15 May 2023). Nightshade Vegetables and Inflammation: Can They Help with Arthritis Symptoms?

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