Multiple sclerosis (MS) is a chronic disease that affects the nervous system.

It occurs when the immune system attacks the protective coating (myelin) surrounding nerve fibers, resulting in nerve damage and a range of symptoms, including muscle weakness, fatigue, and cognitive impairment. While there is no cure for MS, there are several ways to manage symptoms and even reduce the risk of developing the disease. One of these ways is through a healthy diet. Here are 30 foods to eat for protection against multiple sclerosis.

1. Fatty fish

Fatty fish, such as salmon, mackerel, and tuna, are rich in omega-3 fatty acids. These anti-inflammatory fats can help reduce inflammation in the body, which is believed to play a role in the development of MS.

Plus, the vitamin D in fatty fish can also help protect against MS. Aim for at least two servings of fatty fish per week.

2. Leafy greens

Leafy greens, such as spinach, kale, and collard greens, are packed with antioxidants, which can help protect the body against oxidative stress.

In addition, they are rich in vitamin K, which has been linked to improved cognitive function and a reduced risk of MS. Aim for at least two servings of leafy greens per day.

3. Berries

Berries, such as blueberries, raspberries, and strawberries, are high in antioxidants and anti-inflammatory compounds, which can help reduce inflammation in the body.

In addition, they are also rich in vitamin C, which has been linked to a reduced risk of MS. Aim for at least one serving of berries per day.

4. Whole grains

Whole grains, such as oats, brown rice, and quinoa, are rich in fiber, which can help lower inflammation in the body. In addition, they are also rich in B vitamins, which play a role in nerve function and may help protect against MS.

Aim for at least three servings of whole grains per day.

5. Legumes

Legumes, such as beans, lentils, and chickpeas, are rich in fiber, protein, and several vitamins and minerals, including B vitamins and iron.

They can help lower inflammation in the body and may also improve gut health, which has been linked to a reduced risk of MS. Aim for at least one serving of legumes per day.

6. Nuts and seeds

Nuts and seeds, such as almonds, walnuts, and chia seeds, are rich in healthy fats, protein, and several vitamins and minerals, including vitamin E and magnesium.

They can help lower inflammation in the body and may also improve brain function, which can help manage MS symptoms. Aim for at least one serving of nuts or seeds per day.

7. Turmeric

Turmeric is a spice that contains a compound called curcumin, which has potent anti-inflammatory properties. In addition, it may also help protect against nerve damage and improve cognitive function, which can help manage MS symptoms.

Try adding turmeric to soups, stews, and curries.

8. Ginger

Ginger is another spice that has anti-inflammatory properties and may also help improve gut health. In addition, it may also help reduce muscle pain and stiffness, which are common symptoms of MS.

Try adding fresh ginger to smoothies or steeping it in hot water to make tea.

9. Garlic

Garlic is a vegetable that contains several anti-inflammatory compounds, including allicin. In addition, it may also help improve immune function and lower LDL (bad) cholesterol levels. Try adding garlic to roasted vegetables or sautéing it with greens.

10. Onions

Onions are another vegetable that contains anti-inflammatory compounds and may help improve immune function. In addition, they are also rich in quercetin, which has been linked to improved cognitive function and a reduced risk of MS.

Try adding onions to salads, soups, and stews.

11. Sweet potatoes

Sweet potatoes are a root vegetable that is rich in fiber, beta-carotene, and several vitamins and minerals, including vitamin C and potassium. They can help lower inflammation in the body and may also improve gut health.

Try roasting or mashing sweet potatoes for a tasty side dish.

12. Tomatoes

Tomatoes are a fruit that is rich in lycopene, an antioxidant that can help protect against oxidative stress. In addition, they are also rich in vitamin C, which has been linked to a reduced risk of MS. Try adding tomatoes to salads, sauces, and soups.

13. Avocado

Avocado is a fruit that is rich in healthy fats, fiber, and several vitamins and minerals, including vitamin E and potassium. It can help lower inflammation in the body and may also improve brain function.

Try adding avocado to smoothies, salads, and sandwiches.

14. Broccoli

Broccoli is a cruciferous vegetable that is rich in antioxidants and anti-inflammatory compounds, including sulforaphane. In addition, it is also rich in vitamin K, which has been linked to improved cognitive function and a reduced risk of MS.

Try roasting or steaming broccoli for a delicious side dish.

15. Brussels sprouts

Brussels sprouts are another cruciferous vegetable that is rich in antioxidants and anti-inflammatory compounds. In addition, they are also rich in vitamin C, which has been linked to a reduced risk of MS.

Try roasting or sautéing Brussels sprouts with garlic for a tasty side dish.

16. Carrots

Carrots are a root vegetable that is rich in beta-carotene, which can help protect against oxidative stress. In addition, they are also rich in vitamin C, which has been linked to a reduced risk of MS.

Try roasting or grilling carrots for a delicious side dish.

17. Citrus fruits

Citrus fruits, such as oranges, lemons, and grapefruits, are rich in vitamin C and other antioxidants, which can help protect against oxidative stress. In addition, they may also help improve cognitive function and lower inflammation in the body.

Try adding citrus fruits to salads, smoothies, and sauces.

18. Mushrooms

Mushrooms are a type of fungus that is rich in antioxidants and anti-inflammatory compounds, including ergothioneine and beta-glucans. In addition, they may also help improve immune function and lower inflammation in the body.

Try adding mushrooms to soups, stir-fries, and omelets.

19. Beets

Beets are a root vegetable that is rich in antioxidants and anti-inflammatory compounds, including betalains. In addition, they may also help improve blood flow and lower blood pressure, which can help manage MS symptoms.

Try roasting or grilling beets for a delicious side dish.

20. Cabbage

Cabbage is another cruciferous vegetable that is rich in antioxidants and anti-inflammatory compounds, including polyphenols and vitamin C. In addition, it may also help improve gut health, which has been linked to a reduced risk of MS.

Try adding cabbage to salads, soups, and stir-fries.

21. Grapes

Grapes are a fruit that is rich in antioxidants, including resveratrol, which can help protect against oxidative stress. In addition, they may also help improve immune function and lower inflammation in the body.

Try adding grapes to salads, smoothies, and sauces.

22. Pineapple

Pineapple is a fruit that is rich in bromelain, an enzyme that can help reduce inflammation in the body. In addition, it may also help improve digestion and lower the risk of certain types of cancer.

Try adding pineapple to smoothies or using it in salsa.

23. Pomegranate

Pomegranate is a fruit that is rich in antioxidants, including ellagitannins and punicalagins. In addition, it may also help improve blood flow and lower blood pressure, which can help manage MS symptoms.

Try adding pomegranate seeds to salads, yogurt, and oatmeal.

24. Spinach

Spinach is a leafy green that is rich in antioxidants, including beta-carotene and lutein. In addition, it is also rich in vitamin K, which has been linked to improved cognitive function and a reduced risk of MS.

Try adding spinach to smoothies or sautéing it with garlic for a tasty side dish.

25. Watermelon

Watermelon is a fruit that is rich in lycopene, an antioxidant that can help protect against oxidative stress. In addition, it may also help improve immune function and lower inflammation in the body.

Try adding watermelon to salads, smoothies, and sorbets.

26. Asparagus

Asparagus is a vegetable that is rich in antioxidants and anti-inflammatory compounds, including corticosteroids. In addition, it is also rich in vitamin K, which has been linked to improved cognitive function and a reduced risk of MS.

Try roasting or grilling asparagus for a delicious side dish.

27. Red peppers

Red peppers are a vegetable that is rich in vitamin C and other antioxidants, which can help protect against oxidative stress. In addition, they may also help improve cognitive function and lower inflammation in the body.

Try roasting or sautéing red peppers for a delicious side dish.

28. Lentils

Lentils are a legume that is rich in fiber, protein, and several vitamins and minerals, including iron and B vitamins. They can help lower inflammation in the body and may also improve gut health. Try adding lentils to soups, stews, and salads.

29. Salmon

Salmon is a fatty fish that is rich in omega-3 fatty acids and vitamin D. These nutrients can help reduce inflammation in the body and protect against MS. Aim for at least two servings of salmon per week.

30. Dark chocolate

Dark chocolate is a treat that is rich in antioxidants, including flavanols and polyphenols. In addition, it may also help improve cognitive function and lower inflammation in the body. Aim for at least 70% cocoa content when choosing dark chocolate.