10 Most Anti-Inflammatory Foods You Should Eat
Inflammation is a good thing when it's in balance. It helps your body to defend against injury and infection. But when inflammation becomes chronic, it can cause disease and weight gain.
Many things can trigger inflammation, including certain types of food, stress, and a sedentary lifestyle. According to some studies, however, eating the right types of foods can help get inflammation back in control.
The following 10 anti-inflammatory foods should be included in your diet.
Berries are full of fiber, vitamins, and minerals. There are many varieties but some of the more common include:
Anthocyanins are a type of antioxidant contained in berries. They are natural compounds that support healthy immune function and a healthy inflammatory response.
One study found that men who consumed daily blueberries produced more NK immune cells than men who didn't1. Another study showed that overweight women and men who ate strawberries had less inflammatory markers that are commonly associated with heart disease2.
2. Fatty Fish
If you want a great source of protein and omega-3 fatty acids DHA and EPA, you can include fatty fish in your diet. Any type of fish will contain some omega-3 fatty acids, but these are the best sources:
DHA and EPA help support a balanced inflammation response, which is one of the reasons they are associated with benefits for heart health.
Broccoli is a very nutritious cruciferous vegetable, similar to Brussel sprouts, kale, and cauliflower. Cruciferous veggies contain healthy antioxidants, which help reduce oxidative stress, a common cause of inflammation.
One antioxidant in broccoli is sulforaphane, which has been shown to reduce levels of inflammatory cytokines and NF-KB. According to some research, including plenty of cruciferous vegetables in your diet can decrease your risk of heart health problems.3
You can consider avocado to be a superfood. Avocados contain plenty of magnesium, potassium, fiber, and monounsaturated fats. They also contain carotenoids and tocopherols, which help protect against oxidative stress.
When people ate a slice of avocado with a hamburger, a study showed that they had lower levels of certain anti-inflammatory markers compared to those who only ate a hamburger4.
5. Green Tea
Green tea is rich in beneficial compounds, particularly an antioxidant known as epigallocatechin-3-gallate (EGCG). EGCG supports a healthy inflammation response by helping to protect cells against oxidative damage.
Because of its unique compounds, green tea has been linked with benefits for brain health, heart health, and other more5.
You can get a daily dose of vitamin C and antioxidants when you eat chili peppers or bell peppers.
The antioxidant quercetin is found in bell peppers and it can reduce oxidative damage when you have an inflammatory disease known as sarcoidosis.
You will find both sinapic acid and ferulic acid in chili peppers, and they can help support healthy inflammation levels and healthy aging.
There are literally thousands of varieties of mushrooms but you can only eat a few and even fewer are grown commercially. Some of the types of mushrooms that are edible include truffles, portobello mushrooms, and shiitake.
Although mushrooms are a low-calorie food, they have a high level of copper, loads of B vitamins and selenium. You also get plenty of antioxidants to reduce inflammation in the body when you eat mushrooms.
According to at least one study, however, cooking mushrooms can have a negative effect on the anti-inflammatory compounds they contain6. It may be best to eat them slightly cooked or raw.
Most people have heard of resveratrol, which is a compound with multiple health benefits found in grapes. Anthocyanins also support healthy inflammation and are found in grapes.
One study showed that people who consumed a daily grape extract and also had heart disease experienced a reduction in certain inflammatory gene markers, such as NF-kB. 7 Grapes are also associated with benefits for heart health, brain health, eye health, and metabolic health. 8
More than likely, you have turmeric in your kitchen. It's a yello spice with an earthy flavor and is often used in curries.
People have been talking about the healthy inflammation benefits of turmeric for a long time, and there are a number of studies to back up its benefits9. In one study, a gram of curcumin daily combined with piperine (black pepper) decreased CRP, an inflammatory marker seen in metabolic syndrome10.
You can also take turmeric as a supplement. Our Organic Turmeric supplement includes Ginger and BioPerine black pepper extract, which has been shown to significantly improve the absorption of turmeric.
10. Extra Virgin Olive Oil
This is one of the healthiest fats you can consume. It is often found in the Mediterranean diet that is known for its health benefits. You will have a hard time finding a healthy oil that has as many monounsaturated fats.
Many studies show that olive oil is linked with benefits for heart health, brain health, and more11. One diet study that followed the Mediterranean diet showed CRP and other inflammatory markers decreased significantly when people consumed 1.7 ounces of daily olive oil12. Extra virgin olive oil will be more beneficial than a refined oil.
What is the bottom line?
Eating the right types of foods that contain lots of antioxidants can help protect your cells healthy and support a healthy inflammation response, so you can age healthy.
1. https://www.ncbi.nlm.nih.gov/pubmed/22111516, Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of running, 2011 Dec;36(6):976-84. doi: 10.1139/h11-120. Epub 2011 Nov 23
2. https://www.ncbi.nlm.nih.gov/pubmed/21242652, Attenuation of meal-induced inflammatory and thrombotic responses in overweight men and women after 6-week daily strawberry (Fragaria) intake. A randomized placebo-controlled trial, 2011;18(4):318-27. Epub 2011 Jan 13
3. https://www.ncbi.nlm.nih.gov/pubmed/21593509, Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality, 2011 Jul;94(1):240-6. doi: 10.3945/ajcn.110.009340. Epub 2011 May 18
4. https://www.ncbi.nlm.nih.gov/pubmed/23196671, Hass avocado modulates postprandial vascular reactivity and postprandial inflammatory responses to a hamburger meal in healthy volunteers, 2013 Feb 26;4(3):384-91. doi: 10.1039/c2fo30226h
5. https://www.ncbi.nlm.nih.gov/pubmed/20370896, Beneficial effects of green tea: a literature review, 2010 Apr 6;5:13. doi: 10.1186/1749-8546-5-13
6. https://www.ncbi.nlm.nih.gov/pubmed/24262531, Anti-inflammatory effects of five commercially available mushroom species determined in lipopolysaccharide and interferon-γ activated murine macrophages, 2014 Apr 1;148:92-6. doi: 10.1016/j.foodchem.2013.10.015. Epub 2013 Oct 14
7. https://www.ncbi.nlm.nih.gov/pubmed/23224687, Grape resveratrol increases serum adiponectin and downregulates inflammatory genes in peripheral blood mononuclear cells: a triple-blind, placebo-controlled, one-year clinical trial in patients with stable coronary artery disease, 2013 Feb;27(1):37-48. doi: 10.1007/s10557-012-6427-8
8. https://www.ncbi.nlm.nih.gov/pubmed/20231522, Whole grape intake impacts cardiac peroxisome proliferator-activated receptor and nuclear factor kappaB activity and cytokine expression in rats with diastolic dysfunction, 2010 May;55(5):1179-85. doi: 10.1161/HYPERTENSIONAHA.109.149393. Epub 2010 Mar 15
9. https://www.ncbi.nlm.nih.gov/pubmed/17569207, Antioxidant and anti-inflammatory properties of curcumin, 2007;595:105-25
10. https://www.ncbi.nlm.nih.gov/pubmed/23150126, Influence of red pepper spice and turmeric on inflammation and oxidative stress biomarkers in overweight females: a metabolomics approach, 2012 Dec;67(4):415-21. doi: 10.1007/s11130-012-0325-x
11. https://www.ncbi.nlm.nih.gov/pubmed/26055507, Protective role of oleic acid against cardiovascular insulin resistance and in the early and late cellular atherosclerotic process, 2015 Jun 10;14:75. doi: 10.1186/s12933-015-0237-9
12. https://www.ncbi.nlm.nih.gov/pubmed/24925270, The effects of the mediterranean diet on biomarkers of vascular wall inflammation and plaque vulnerability in subjects with high risk for cardiovascular disease. A randomized trial, 2014 Jun 12;9(6):e100084. doi: 10.1371/journal.pone.0100084. eCollection 2014