The 13 most anti-inflammatory foods you can eat

Inflammation can be both good and bad. On the one hand, it helps your body defend itself against infection and injury. On the other hand, chronic inflammation can lead to weight gain and disease. Stress, inflammatory foods, and low activity levels can make this risk even greater. However, studies show that certain foods can fight inflammation.

Here are 13 anti-inflammatory foods.

1 Berries

Berries are small fruits that are packed with fiber, vitamins and minerals. While there are dozens of varieties, some of the most common are berries:

• the strawberries
• blueberries
• raspberries
• blackberries

Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects which can reduce the risk of disease.
Your body produces natural killer cells (NK cells), which help keep your immune system functioning properly.

In a study in men, those who ate blueberries every day produced significantly more NK cells than those who did not. In another study, overweight adults who ate strawberries had lower levels of certain inflammatory markers associated with heart disease.

2 Oily fish

Oily fish are a great source of protein and long chain omega-3 fatty acids, EPA and DHA. Although all types of fish contain some omega-3 fatty acids, these oily fish are some of the best sources:

• Salmon
• sardines
• herring
• mackerel
• anchovies

EPA and DHA reduce inflammation which can lead to metabolic syndrome, heart disease, diabetes and kidney disease.
Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects. Studies have shown that people consuming salmon or EPA and DHA supplements have seen a reduction in the inflammatory marker C-reactive protein (CRP.

3 Broccoli

Broccoli is extremely nutritious. It is a cruciferous vegetable, like cauliflower, Brussels sprouts and kale.
Research has shown that eating lots of cruciferous vegetables is associated with a lower risk of heart disease and cancer.
This could be related to the anti-inflammatory effects of the antioxidants they contain. Broccoli is rich in sulforaphane, an antioxidant that fights inflammation by reducing levels of cytokines and NF-kB, which cause inflammation.

4 Lawyers

Avocado is perhaps one of the few superfoods that is supposed to earn this title. They’re loaded with potassium, magnesium, fiber, and heart-healthy monounsaturated fats. They also contain carotenoids and tocopherols, which are linked to reducing the risk of cancer.

Additionally, a compound in avocados can reduce inflammation in young skin cells. In one study, when people ate a slice of avocado with a burger, they had lower levels of the inflammatory markers NF-kB and IL-6, compared to participants who ate the burger alone.

5 Green tea

You’ve probably heard that green tea is one of the healthiest drinks you can drink. It reduces your risk of heart disease, cancer, Alzheimer’s disease, obesity and other illnesses. Many of its benefits are due to its antioxidant and anti-inflammatory properties, including a substance called epigallocatechin-3-gallate (EGCG). EGCG inhibits inflammation by reducing the production of pro-inflammatory cytokines and the damage to fatty acids in your cells.

6 Peppers and peppers

Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects. Peppers provide the antioxidant quercetin, which may reduce a marker of oxidative damage in people with sarcoidosis, an inflammatory disease. Chili peppers contain sinapic acid and ferulic acid, which can reduce inflammation and allow healthy aging.

7 Mushrooms

There are thousands of varieties of mushrooms in the world, but only a few are edible and cultivated for commercial purposes.
These include truffles, portobello mushrooms and shiitake. Mushrooms are very low in calories and high in selenium, copper and all of the B vitamins. They also contain phenols and other antioxidants which provide anti-inflammatory protection. A special type of fungus called lion’s mane has the potential to reduce the low-grade inflammation associated with obesity (36 Trusted Source).

However, one study found that cooking mushrooms significantly reduced their anti-inflammatory compounds. It is therefore best to eat them raw or lightly cooked.

8 Grapes

Grapes contain anthocyanins, which reduce inflammation. In addition, they can reduce the risk of many diseases, including heart disease, diabetes, obesity, Alzheimer’s disease and eye disorders. Grapes are also one of the best sources of resveratrol, another compound that has many health benefits. In one study, people with heart disease who consumed grape extract daily saw a decrease in inflammatory genetic markers.

In addition, their adiponectin levels increased. Low levels of this hormone are associated with weight gain and increased risk of cancer

9 Turmeric

Turmeric is a spice with a strong, earthy flavor that is often used in curries and other Indian dishes. It has received a lot of attention for its content in curcumin, a powerful anti-inflammatory nutrient. Turmeric reduces inflammation associated with arthritis, diabetes and other illnesses.

In fact, daily consumption of one gram of curcumin combined with piperine from black pepper resulted in a significant decrease in the inflammatory marker CRP in people with metabolic syndrome. However, it can be difficult to get enough curcumin for turmeric alone to have a noticeable effect. In one study, overweight women who took 2.8 grams of turmeric per day showed no improvement in inflammatory markers.

Taking supplements that contain isolated curcumin is much more effective. Curcumin supplements are often combined with piperine, which can increase curcumin absorption by 2,000%.

10 Extra virgin olive oil

Extra virgin olive oil is one of the healthiest fats you can eat.

It is high in monounsaturated fats and is a staple of the Mediterranean diet, which offers many health benefits.
Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer and other serious health problems. In the Mediterranean diet, CRP and several other inflammatory markers were significantly reduced in people who consumed 50 ml of olive oil per day (57 trusted source).

The effect of oleocanthal, an antioxidant found in olive oil, has been compared to that of anti-inflammatory drugs like ibuprofen.
Keep in mind that extra virgin olive oil offers greater anti-inflammatory benefits than those provided by more refined olive oils.

11 Dark chocolate and cocoa

Dark chocolate is delicious, rich and satisfying. It is also rich in antioxidants which reduce inflammation. These can reduce the risk of disease and allow you to age healthier. Flavanols are responsible for the anti-inflammatory effects of chocolate and keep the endothelial cells that line your arteries healthy.

In one study, smokers saw a significant improvement in endothelial function within two hours of consuming high-flavonol chocolate. However, be sure to choose dark chocolate containing at least 70% cocoa, a higher percentage is even better, to experience these anti-inflammatory benefits.

12 Tomatoes

Tomato is a very nutritious food. Tomatoes are rich in vitamin C, potassium and lycopene, an antioxidant with impressive anti-inflammatory properties. Lycopene may be particularly beneficial in reducing pro-inflammatory compounds linked to several types of cancer.

Note that cooking tomatoes in olive oil can maximize the amount of lycopene you absorb (70Trusted Source). This is because lycopene is a carotenoid, a nutrient that is best absorbed with a source of fat.

13 Cherries

Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which fight inflammation. Although the health benefits of sour cherries have been studied more than other varieties, there are some benefits to sweet cherries as well.

In one study, when people ate 280 grams of cherries per day for a month, their levels of the inflammatory marker CRP decreased and remained low for 28 days after they stopped eating cherries (75Trusted Source).

Pro-inflammatory foods to especially ban
In addition to filling your diet with nutritious anti-inflammatory ingredients, it’s important to limit your intake of foods that can promote inflammation. For example, processed foods like quick meals, frozen meals, and processed meats have been linked to higher levels of inflammatory markers like CRP. On the other hand, fried foods and partially hydrogenated oils contain trans fats, a type of unsaturated fatty acid that has also been linked to increased levels of inflammation (79 Trusted Source.

Other foods, such as sugary drinks and refined carbohydrates, have also been shown to promote inflammation.

Here are some examples of foods that have been linked to increased levels of inflammation:

• Junk food: fast food, ready meals, chips, pretzels
• Refined carbohydrates: white bread, pasta, white rice, flour tortillas, cookies
• Fried foods: fries, donuts, fried chicken, spring rolls
• Sweet drinks: soda, sweet tea, energy drinks, sports drinks
• Processed meats: bacon, beef jerky, canned meat, salami, smoked meat
• Trans fats: partially hydrogenated vegetable oil, margarine

Do your best to control inflammation by choosing a variety of delicious foods that are high in antioxidants. Peppers, dark chocolate, fish, and extra virgin olive oil are just a few of the foods that can help fight inflammation and lower your risk of disease.