10 Most Anti-Inflammatory Foods You Can Eat

If you have a condition that causes inflammation, it may be a good thing to change your eating habits.

Inflammation can be both good and bad.

Inflammation helps fight illness and also protect areas from further harm. On the other hand, inflammation is a necessary part of the healing process.

Stress, inflammatory foods, and low activity levels can make this risk even greater.

Lots of foods have anti-inflammatory qualities but these are a few of my favorites. Aim to work them into your diet as often as possible.


Avocados offer various beneficial compounds that protect against inflammation and may reduce your cancer risk.

They’re packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats, which can dampen your body’s inflammatory response.

Eating half an avocado will also add nicely to your daily intake of vitamins C, A, E, and B-complex vitamins.

Ditch the vegetable oil for healthier options like olive, grapeseed, and avocado oils.


Green tea

You’ve probably heard it before that green tea is one of the healthiest beverages you can drink.

It reduces your risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions.

Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG).

Hot or cold, add some lemon juice to push up the tea’s flavor and get that extra kick of antioxidants.


Both sweet and tart varieties lower C-reactive protein, one of the key blood indicators used to test for inflammation. Rich in antioxidants, such as anthocyanins and catechins, which fight inflammation

Cherries may even offer pain relief comparable to ibuprofen.

When cherries aren’t in season, try tart cherry juice in smoothies and salad dressings.


Research suggests that eating mushrooms daily lowers inflammatory and improves immune system function.

Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins.

Only a few are edible and grown commercially. These include truffles, portobello mushrooms, and shiitake.

Make sure you eat them raw or cook at low to moderate temps for the most impact.


Broccoli being part of the cruciferous family is an excellent source of vitamin C, potassium, calcium, and vitamin A, all while being low in calories.

Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer


Try to eat at least five weekly servings of cruciferous vegetables. These include broccoli, Brussels sprouts, cauliflower, cabbage, kale, mustard greens, watercress, and kohlrabi.

It’s easy to get more broccoli into your diet because it’s delicious cooked or raw.


Turmeric isn’t exactly a food, but it may just become your new go-to spice.

Turmeric is a spice with a strong which has an earthy flavor that’s often used in curries and other Indian dishes.

It has received a lot of attention for its content of curcumin, a powerful anti-inflammatory nutrient.

Research varies on how much you need, but aim to cook with turmeric several times a week. Curry powder is a good source.

Fatty fish

Red meat has a bad reputation for a reason. It’s higher in cholesterol and salt, which can trigger inflammation.

To get your protein, switch to fish like salmon, snapper, tuna, cod, halibut, and bass that are high in omega-3 fatty acids, which also help to reduce inflammation.


Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects.

Aim to eat fish or sea vegetables like algae several times per week.

Extra virgin olive oil

Being one of the healthiest fats you can eat. It’s rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits.

Olive oil helps reduce inflammation, reduces high cholesterol, and it’s possible that some of the polyphenols may help prevent some forms of cancer.

Keep in mind that extra virgin olive oil offers greater anti-inflammatory benefits than those provided by more refined olive oils

Try other oils, too, such as flaxseed and canola, for a stronger dose of omega-3s.



Similar to Olive oil, Almonds are an excellent source of monounsaturated fats, vitamin E, and manganese. They’re also a good source of magnesium and plant protein.

Almonds are also very satiating, so even though they’re a little higher in calories than many other anti-inflammatory foods, eating a handful of almonds may help you stick with a healthy weight loss program.


Dark chocolate and cocoa

Thankfully, I still included the sweet stuff. They Packed with antioxidants that reduce inflammation.

Make sure to choose dark chocolate though. It contains at least 70% cocoa, a greater percentage is even better in order to take in the anti-inflammatory benefits.

These may reduce your risk of disease and lead to healthier aging.


To keep inflammation away, avoid processed foods such as packaged meats, cookies, chips, and other snacks. These are often high in unhealthy fats, salts, and sugars, which are linked to inflammation.

A diet rich in anti-inflammatory foods may help prevent certain health conditions from occurring as you age. Just be sure to keep your anti-inflammatory foods healthy by using the best cooking and meal preparation methods.

Now go ahead and start incorporating more of these foods into your diet on a regular basis.

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