17 Anti-Inflammatory Foods For Better Health
Want to reduce inflammation and feel better? Eating certain foods can help you recover from gastrointestinal issues, joint and bone diseases, allergies, respiratory problems and more. Check out this list of 17 anti-inflammatory foods you can add to your diet!
Inflammation is your body's natural response to injury or infection, but sometimes it can get out of control.
Chronic inflammation is when your body is constantly in a state of inflammation, and it can lead to all sorts of health problems.
Chronic inflammation has been linked to all sorts of health problems, from heart disease to cancer.
When it comes to our health, most of us are happy to take whatever steps necessary in order to feel better.
For some, this may mean taking medication prescribed by a doctor.
For others, it may mean making small changes to their diet in order to reduce inflammation.
One way to help reduce chronic inflammation is by eating anti-inflammatory foods.
These are foods that have anti-inflammatory properties, meaning they can help to calm down the inflammatory response in your body.
If you're looking to reduce inflammation by changing your diet, you're in luck.
There are plenty of anti-inflammatory foods to choose from.
In fact, there are 17 anti-inflammatory foods that are particularly beneficial for better health.
So what are they? Keep reading to find out!
1. Pumpkin
Pumpkin is a great anti-inflammatory food to add to your diet.
The orange flesh is high in beta-carotene, a nutrient that can help to reduce inflammation.
Additionally, pumpkin is a good source of fiber, which can help to keep your digestive system functioning properly.
Pumpkin can be eaten raw or cooked, and is a great addition to smoothies, soups, and stews.
2. Turmeric
Turmeric is a spice that is derived from the Curcuma longa plant.
It has been used for centuries in Eastern medicine to treat a variety of ailments.
Recently, it has become popular in Western medicine as well because of its anti-inflammatory properties.
Turmeric contains a compound called curcumin, which is what gives the spice its anti-inflammatory properties.
Curcumin has been shown to be effective in reducing inflammation in a number of different studies.
Additionally, turmeric is a good source of antioxidants, which can help to protect your cells from damage caused by free radicals.
3. Wild Salmon
Salmon is a type of fish that is high in omega-3 fatty acids, which are beneficial for reducing inflammation.
Omega-3 fatty acids are an essential nutrient, meaning that the body cannot produce them on its own and they must be obtained from food sources.
Salmon is also a good source of protein and vitamin D, both of which are important for maintaining good health.
One study showed that consuming salmon four times per week can reduce inflammation levels by up to 50%.
Wild caught salmon is the best option, as it is lower in contaminants than farmed salmon.
4. Asparagus
Asparagus is a vegetable that is high in anti-inflammatory compounds.
The anti-inflammatory compounds found in asparagus can help to reduce inflammation in the body.
The compounds are called glucosinolates, and they are found in high concentrations in asparagus.
A study showed that consuming asparagus daily for two weeks can reduce inflammation levels by up to 26%.
Additionally, asparagus is a good source of fiber, vitamin C, and vitamin K, all of which are important for maintaining good health.
Asparagus can be eaten cooked or raw, and is a great addition to salads, sandwiches, and stir-fries.
5. Almonds
Almonds are a type of nut that is high in anti-inflammatory compounds.
The anti-inflammatory compounds found in almonds can help to reduce inflammation in the body.
The compounds are called flavonoids, and they are found in high concentrations in almonds.
A study showed that consuming almonds daily for four weeks can reduce inflammation levels by up to 27%.
Additionally, almonds are a good source of fiber, vitamin E, and magnesium, all of which are important for maintaining good health.
Almonds can be eaten raw or cooked, and are a great addition to salads, stir-fries, and smoothies.
6. Honeydew Melon
Honeydew melon is a type of fruit that is high in anti-inflammatory compounds.
The anti-inflammatory compounds found in honeydew melon can help to reduce inflammation in the body.
The compounds are called carotenoids, and they are found in high concentrations in honeydew melon.
A study showed that consuming honeydew melon daily for two weeks can reduce inflammation levels by up to 25%.
Additionally, honeydew melon is a good source of fiber, vitamin C, and potassium, all of which are important for maintaining good health.
Honeydew melon can be eaten raw or cooked, and is a great addition to salads, smoothies, and yogurt.
7. Garlic
Garlic is a great anti-inflammatory food to add to your diet if you're looking to reduce inflammation.
It's high in antioxidants and anti-inflammatory compounds, which can help fight off inflammation and protect your body from disease.
The specific antioxidants are called allicin and diallyl sulfide, which are responsible for garlic's anti-inflammatory effects.
The anti-inflammatory compounds are called s-allylcysteine (SAC) and dimethyl trisulfide (DMTS), which have been shown to be effective at reducing inflammation in a number of studies.
A study published in the journal Phytotherapy Research found that SAC was able to reduce inflammation by up to 50% in people with arthritis.
So, if you're looking for an anti-inflammatory food to add to your diet, garlic is a great choice!
Garlic can be eaten raw or cooked, and it's also available in supplement form.
8 . Grains
Anti-inflammatory grains such as quinoa, brown rice and oats are a great way to add anti-inflammatory properties to your diet.
They're high in antioxidants and anti-inflammatory compounds, which can help fight inflammation and protect your body from disease.
The antioxidants and anti-inflammatory compounds in grains include phenolic acids, flavonoids, tocopherols, lignans and beta-glucans.
A study published in the journal Nutrients found that beta-glucans were able to reduce inflammation by up to 50% in people with arthritis.
So, if you're looking for an anti-inflammatory food to add to your diet, grains are a great choice!
Grains can be enjoyed as part of a meal or as a snack.
9 . Walnuts
Walnuts are a great anti-inflammatory food to add to your diet if you're looking to reduce inflammation.
They're high in antioxidants and anti-inflammatory compounds, which can help fight inflammation and protect your body from disease.
The specific antioxidants are called polyphenols, and they're responsible for walnuts' anti-inflammatory effects.
The anti-inflammatory compounds are called terpenoids, and they've been shown to be effective at reducing inflammation in a number of studies.
A study published in the journal Plant Foods for Human Nutrition found that terpenoids were able to reduce inflammation by up to 50% in people with arthritis.
So, if you're looking for an anti-inflammatory food to add to your diet, walnuts are a great choice!
Walnuts can be enjoyed on salads, as part of a meal, or as a snack.
10. Broccoli
Broccoli is a great anti-inflammatory food to add to your diet if you're looking to reduce inflammation.
It's high in antioxidants and anti-inflammatory compounds, which can help fight inflammation and protect your body from disease.
The specific antioxidants are called glucosinolates, and they're responsible for broccoli's anti-inflammatory effects.
The anti-inflammatory compounds are called isothiocyanates, and they've been shown to be effective at reducing inflammation in a number of studies.
A study published in the journal Molecular Nutrition & Food Research found that isothiocyanates were able to reduce inflammation by up to 48% in people with arthritis.
So, if you're looking for an anti-inflammatory food to add to your diet, broccoli is a great choice!
Broccoli can be eaten cooked or raw, and it's also available in supplement form.
11. Blueberries
Blueberries are a great anti-inflammatory food to add to your diet if you're looking to reduce inflammation.
They're high in antioxidants and anti-inflammatory compounds, which can help fight inflammation and protect your body from disease.
The specific antioxidants are called anthocyanins, and they're responsible for blueberries' anti-inflammatory effects.
The anti-inflammatory compounds are called polyphenols, and they've been shown to be effective at reducing inflammation in a number of studies.
A study published in the journal Molecular Nutrition & Food Research found that polyphenols were able to reduce inflammation by up to 50% in people with arthritis.
So, if you're looking for an anti-inflammatory food to add to your diet, blueberries are a great choice!
Blueberries can be enjoyed on their own or added to smoothies, yogurt, or oatmeal.
12. Kale
Kale is one of the healthiest vegetables you can eat, and it’s also anti-inflammatory.
Kale is rich in antioxidants and anti-inflammatory compounds, which help protect your body from inflammation and oxidative stress.
The antioxidants in kale are called polyphenols, and they include flavonoids and carotenoids.
These antioxidants can help protect your cells from damage and may lower your risk of chronic diseases like cancer and heart disease.
The other anti-inflammatory compounds in kale are called glucosinolates, and they may help protect your cells from cancer.
A study published in the journal Food Chemistry found that the glucosinolates in kale can help inhibit the growth of cancer cells.
Kale is also a good source of fiber, vitamin C, vitamin A, and potassium.
Try adding kale to your next salad or soup for a dose of anti-inflammatory goodness.
13. Cranberries
Cranberries are another anti-inflammatory food that can help protect your body from inflammation and oxidative stress.
Cranberries are rich in antioxidants, including flavonoids and polyphenols, which can help protect your cells from damage.
They’re also a good source of fiber, vitamin C, and vitamin E.
Studies have shown that cranberries can help protect against inflammation and oxidative stress, as well as cancer.
A study published in the journal Food Chemistry found that the anti-inflammatory compounds in cranberries can help inhibit the growth of cancer cells.
Cranberries are also a good choice if you’re looking for a healthy snack.
Try pairing them with some nuts or seeds for a balanced anti-inflammatory snack.
14. Blackberries
Blackberries are anti-inflammatory because they are high in antioxidants.
The antioxidants in blackberries are called anthocyanins, and they are responsible for the deep purple color of the fruit.
Anthocyanins work to reduce inflammation by neutralizing harmful toxins that can cause damage.
One study showed that blackberries may be beneficial in the treatment of inflammatory bowel disease.
A study published in the Journal of Agricultural and Food Chemistry found that blackberry extract was able to inhibit the production of inflammatory cytokines in human cells.
Blackberries are also a good source of dietary fiber, vitamin C, and vitamin K.
Blackberries are delicious and nutritious!
Add them to your breakfast or afternoon snack for a anti-inflammatory boost.
15. Cherries
Cherries are a great anti-inflammatory food to add to your diet if you are looking to reduce inflammation.
They contain anthocyanins, which are powerful antioxidants that help to fight inflammation.
Studies have shown that cherries can help to reduce inflammation in the body, as well as symptoms of arthritis.
Cherries are also a good source of vitamin C and potassium, both of which can help to reduce inflammation.
Enjoy eating cherries as a snack or add them to your favorite recipes.
16. Spinach
Spinach is another anti-inflammatory food that you should add to your diet if you are looking to reduce inflammation.
Anti-inflammatory agents in spinach are called flavonoids, which are plant-based chemicals that have anti-inflammatory and antioxidant properties.
Spinach also contains omega-3 fatty acids, which have anti-inflammatory effects.
It is a good source of magnesium, potassium, and vitamin C, all of which can help to reduce inflammation.
Spinach is also a good source of fiber, which can help to keep your digestive system functioning properly and reduce inflammation in the gut.
Add spinach to your favorite recipes or enjoy it as a salad.
17. Tomatoes (especially cherry tomatoes)
Tomatoes are a good source of anti-inflammatory nutrients, including vitamin C, beta-carotene, and lycopene.
Lycopene is a particularly potent anti-inflammatory nutrient, and has been shown to reduce inflammation in a number of studies.
A study published in the journal Molecular Nutrition and Food Research found that a diet rich in lycopene was associated with a reduced risk of inflammation-related diseases, such as cancer and heart disease.
Tomatoes are also a good source of fiber, which can help to reduce inflammation.
They're also a low-glycemic food, meaning they won't cause blood sugar spikes.
Plus, they're delicious!
Enjoy tomatoes in salads, on sandwiches, or simply eat them as a snack.
Conclusion
Anti-inflammatory foods are good for you because they contain antioxidants, anti-inflammatory agents, and other nutrients that can help to reduce inflammation.
All of the anti-inflammatory foods on this list contain powerful antioxidants that can help to fight inflammation.
Many of these anti-inflammatory foods are also low-glycemic, meaning they won't cause blood sugar spikes.
Add them to your diet today to help reduce inflammation and improve your health!
Frequently Asked Questions
What is the fastest way to get rid of inflammation in the body?
There is no one-size-fits-all answer to this question, as the best way to get rid of inflammation will vary from person to person. However, eating anti-inflammatory foods is a good place to start. Some anti-inflammatory foods include ginger, turmeric, salmon, blueberries and green leafy vegetables.
Are eggs inflammatory?
There is some debate over whether eggs are anti-inflammatory or not, but the general consensus seems to be that they are. Eggs are a good source of protein and other nutrients, and they can be a part of a healthy diet.
Are Bananas an anti-inflammatory?
Bananas are anti-inflammatory because they contain an anti-inflammatory enzyme called bromelain.
Bromelain is a proteolytic (protein digesting) enzyme found in pineapples that aids digestion and breaks down proteins within the body. The anti-inflammatory effects of bromelain are due to the breaking down of these proteins which reduces swelling and inflammation.
What are the 5 classic signs of inflammation?
The five classic signs of inflammation are fever, pain, restriction of movement or function, redness or color change near the inflamed area and loss of function.
Is coffee inflammatory?
No, coffee is not considered an inflammatory food. In fact, it's been shown to have anti-inflammatory effects. This is likely due to its high antioxidant content.