By: Judy Davie - The Food Coach
 If you've ever stumbled across an article warning about salicylates in vegetables, you might have wondered whether your favourite salad ingredients are secretly working against you. Don't worry - they're not. In fact, salicylates are one of nature's clever little compounds that do a lot of good, both for plants and for us.
What Are Salicylates, Anyway?
Salicylates are natural chemicals made by plants to protect themselves from pests, disease, and harsh weather. Think of them as the plant's own built-in defence system. They help fruits and vegetables stay healthy - and when we eat them, they can do the same for us.
The compound is a close relative of salicylic acid - the main ingredient in aspirin - known for its anti-inflammatory benefits. In small amounts from food, salicylates appear to have antioxidant and anti-inflammatory effects, supporting heart health and protecting our cells from damage.
Why They've Had a Bad Rap
Like many nutrition stories, the one about salicylates has been oversimplified. A small number of people are sensitive to them and may develop headaches, skin irritation, or tummy upsets when they eat foods high in salicylates. But these reactions are relatively uncommon, and most people tolerate them perfectly well.
For the rest of us, foods containing salicylates are the very ones we should be eating more of - colourful vegetables, herbs, and fruits that are loaded with vitamins, fibre, and phytonutrients.
Where Are Salicylates Found?
All plant foods contain some salicylates, but the amounts vary. Levels can even change depending on ripeness, how the food is stored, and whether it's cooked or raw.
Here's a general guide:
Higher in salicylates:
- Capsicum (especially red)
- Tomato
- Zucchini
- Broccoli
- Cauliflower
- Spinach
- Mushrooms
- Endive
- Cucumber
- Sweet potato
Moderate levels:
- Carrot
- Celery
- Lettuce
- Pumpkin
- Green beans
- Peas
Lower levels:
- Cabbage
- Leek
- White potato
- Onion
- Brussels sprouts
It's worth noting that these levels aren't "good" or "bad" - they're simply a reflection of how different plants protect themselves. A healthy diet includes some from all categories.
How We Benefit
When we eat a diet rich in colourful vegetables and herbs, we naturally take in a variety of salicylates along with other beneficial plant compounds. Together, they may help reduce inflammation, support immune function, and contribute to a lower risk of chronic diseases.
In other words, salicylates are part of the reason why a Mediterranean-style diet - full of vegetables, olive oil, herbs, and fruit - is so good for you.
The Takeaway
Unless you've been specifically advised by a doctor or dietitian to limit salicylates, there's no reason to avoid them. Quite the opposite - they're one of the natural bonuses that come with eating real, unprocessed plant foods.
So keep enjoying your tomatoes, capsicum, and zucchini, drizzle them with olive oil, and savour the knowledge that you're doing your body a favour.
As always, variety is your best friend - mixing up your vegetables not only gives you a balance of nutrients but keeps meals vibrant and delicious too.
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