Anti-Inflammatory Foods List: 10 Foods That Fight Inflammation

Updated on August 23, 2020

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Anti-inflammatory berries on pink table

Inflammation is a serious problem that is sometimes misunderstood. When you say the word “inflammation” people usually think of redness, swelling, and pain.

But this condition can also happen for other reasons and cause untold amounts of damage.

In this article, I want to share with you my research on inflammation and how eating the right foods can help it.

 

Anti-Inflammatory Foods & Your Health

 

Why Chronic Inflammation Is Not A Joke

 

Inflammation is basically the process by which your body protects you against foreign organisms such as bacteria, viruses, toxins and more. When your body recognizes one of these invaders, your immune system is triggered and white blood cells release substances to fight them.

The problem is that this inflammatory process can continue long after the invader has been expelled, or even without there being any foreign organisms. In this case, it can become a problem and actually do damage to your body.

The most well-known example of this is arthritis, chronic back or neck pain and autoimmune diseases. Inflammation can also cause flu-like symptoms such as fever, fatigue, headaches, loss of appetite, muscle stiffness, swelling, and pain.

Chronic inflammation has also been linked to many serious chronic diseases. These include cancer, heart disease, diabetes, depression, asthma, strokes, allergies, weight gain and even Alzheimer’s.

 

Chronic Inflammation – The Good News!

 

Luckily, there are ways around this problem and chronic inflammation can be treated or at least improved.

You can help your body by choosing foods that fight inflammation and following anti-inflammatory diet. That’s right – changing your diet can suppress inflammation processes and help you recover faster!

Of course, as with everything – it’s always recommended to consult your doctor about reasons why you’re having chronic inflamamtion. Eating a healthy, anti-inflammation diet may not cure you, but it can lead a powerful helping role in your healing process.

 

Things NOT To Eat On Anti-Inflammation Diet

 

Before I begin with the actual anti-inflammatory foods list, let’s quickly talk about what you need to remove from your diet.

Foods that CAUSE inflammation include:

  • Refined carbohydrates like white bread pastries, pasta, white rice, and biscuits.
  • Fried foods like French fries, donuts and fried chicken.
  • Soda and other sugary drinks including sweet tea, energy drinks, and sports drinks.
  • Processed meats like bacon, canned meat salami, and hot dogs.
  • Junk food like frozen meals and potato chips.
  • Red meat and margarine.

These foods can also contribute to weight gain which again causes more inflammation.

 

Anti-Inflammatory Foods List: 10 Foods That Fight Inflammation

 

The best foods that fight inflammation include the following (enjoy these goodies on a daily basis to maximize their anti-inflammatory potential!).

 

Extra virgin olive oil

 

Extra virgin olive oil is one of the healthiest fats you can eat. It’s also a staple of the Mediterranean diet which has been proven to have numerous health benefits, including lower inflammation. Studies have found that it can also prevent heart disease and other serious health conditions.

 

Tomatoes

 

Tomatoes contain large amounts of vitamin C, potassium and lycopene which is a powerful anti-inflammatory anti-oxidant. If you need a powerful and tasty anti-inflammatory meal, just cook some tomatoes in olive oil or spend a little more time on a tomato soup recipe – slightly cooked tomatoes have even more anti-inflammatory particles!

Anti-inflammatory tomato soup on a wooden table

 

Green leafy vegetables

 

A staple in every anti-inflammatory foods list, these include green vegetables like spinach, kale, collards, and broccoli. Leafy vegetables are known as cruciferous vegetables and contain enormous amounts of antioxidants that can fight inflammation and lower your risk of heart disease + cancer.

 

Avocados

 

Avocados are one of the world’s greatest superfoods! They contain potassium, magnesium, fiber and monosaturated fats which are extremely effective at fighting inflammation. Plus, they can help to keep your skin looking youthful and glowing.

Avocados displayed as one of the best foods that fight inflammation

 

Green tea

 

One of the healthiest beverages you can drink, and it’s chock-full of anti-inflammatory antioxidants. Like other foods on this list, not only does green tea reduce inflammation – it also reduces your chances of cancer, heart disease, and other conditions. On top of that, it’s also one of the easiest things to include in your diet if you’re looking for low-calorie, quick-to-prepare foods that fight inflammation. Aim to drink at least 2-3 cups of green tea every day.

 

Peppers

 

These should be a part of every anti-inflammatory diet, as they contain vitamin c and unique antioxidants that have powerful anti-inflammatory effects.

 

Turmeric

 

This healthy spice is often used in curries and other Indian dishes. What makes it so powerful is that it a powerful polyphenol called curcumin which is an anti-inflammatory nutrient, proven to fight inflammation, prevent heart attacks, strokes and many other conditions.

Turmeric presented as one of the foods that fight inflammation

Fatty fish

 

Fatty fish includes species like tuna, sardines, salmon, herring, and mackerel. They contain valuable proteins, antioxidant’s and long-chain omega 3 fatty acids, which are important agents in reducing inflammation.

 

Grapes

 

Grapes contain a beautiful compound called resveratrol. As well as having anti-inflammatory properties it is one of the most powerful anti-aging substances ever discovered! If you love an occasional glass of red wine with dinner, you’re actually getting resveratrol from it as well!

 

Berries

 

Fruits such as strawberries and blueberries are some of the healthiest food you can eat. All berries are high in antioxidants + polyphenols which are protective compounds found in plants.

There are dozens of ways to include these foods in your anti-inflammation diet – enjoy them daily! Eating them will not only reduce inflammation and prevent chronic diseases but will also improve your mood and overall quality of life.

Also check: 10 Foods For Better Mental Health or scroll down for more health-related tips!

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