9 Foods that Fight Inflammation

Did you know that the food you eat can have a significant impact on your inflammation levels?

Generally, certain foods are known to help reduce inflammation, while others can actually contribute to it.

If you’re looking for ways to reduce inflammation in your body, incorporating anti-inflammatory foods into your diet is a great place to start!

Many studies have shown that anti-inflammatory food compounds can help to reduce inflammation throughout the body.

In this article, we’ll take a look at 9 of the best anti-inflammatory foods, according to scientists.

9 Foods that Fight Inflammation

1. Fatty fish

Fatty fish is a good source of omega-3 fatty acids, which are nutrients that can help to reduce inflammation in the body.

Omega-3 fatty acids are known for their anti-inflammatory properties. 

In fact, studies have shown that they can help to reduce inflammation in a variety of conditions, such as arthritis, Crohn’s disease, and asthma. (1)

Fatty fish such as salmon, mackerel, herring, and sardines are some of the best sources of omega-3 fatty acids. (2)

2. Turmeric

Turmeric is a yellow-pigmented spice that is often used in Indian cuisine.

It contains a compound called curcumin, which has powerful anti-inflammatory properties.

Curcumin has been shown to inhibit the activity of inflammatory enzymes in the body. (3)

It can also help to reduce inflammation by modulating the activity of certain immune cells. (4)

According to science, curcumin has medicinal effects against inflammatory illnesses, including rheumatoid arthritis, inflammatory bowel disease, Alzheimer’s disease, and cancer. (5)

Therefore, consuming foods that contain turmeric may help to fight inflammation and improve overall health.

3. Berries

According to Healthline, berries are good for fighting inflammation because of their high concentration of antioxidants called anthocyanins.

These substances help to protect the body’s cells from damage caused by inflammation. (6)

So what berries should you eat?

Strawberries, blackberries, cherries, cranberries, raspberries, and strawberries have high phytochemicals that may aid in the repair of cells damaged by inflammation. (7)

These berries are also a good source of fiber, which can help to reduce inflammation in the gut.

4. Broccoli

In general, broccoli is a good source of antioxidants and nutrients that help fight inflammation.

These include vitamins C and E, beta-carotene, and selenium.

Broccoli also contains compounds that have anti-inflammatory effects, such as sulforaphane and kaempferol. (8, 9, 10)

5. Green tea

Green tea contains compounds that have anti-inflammatory effects, such as epigallocatechin gallate (EGCG).

EGCG has been shown to improve diabetes, stroke, Parkinson’s disease, Alzheimer’s disease, and obesity.

It may also help to prevent cancer. (11)

In addition, green tea contains other compounds, such as polyphenols and flavonoids, that also have anti-inflammatory effects. (12)

Thus, if you’re looking for an anti-inflammatory food to add to your diet, green tea is a good choice.

6. Grapes

Grapes contain a type of flavonoid called resveratrol, which has anti-inflammatory properties.

Some studies have found that resveratrol can help reduce the risk of inflammation-related diseases, such as heart disease and cancer. (13, 14)

But that’s not all.

Grapes are also a good source of vitamins C and K, both of which are important for maintaining a healthy inflammatory response.

Furthermore, they contain anthocyanins, which reduce chronic inflammation.

For instance, anthocyanins have been reported to help with conditions like diabetes, obesity, Alzheimer’s, and eye disorders. (15, 16, 17, 18)

7. Tomatoes

Tomatoes are a great source of the antioxidant lycopene, which has been shown to reduce inflammation in the body. (19)

In addition, tomatoes are also a good source of vitamin C, another antioxidant that helps fight inflammation.

One study has shown that eating more tomatoes may help to prevent heart disease and diabetes, which are linked to obesity. (20)

8. Olive oil

Extra virgin olive oil contains a type of fat called oleic acid, which has anti-inflammatory effects. (21)

Olive oil is also high in antioxidants called polyphenols.

These nutrients can help decrease inflammation throughout the body. (22)

Healthline suggests that olive oil may help to reduce the risk of inflammatory diseases, such as heart disease, type 2 diabetes, Alzheimer’s, cancer, and arthritis. (23)

9. Peppers

Peppers are a great source of antioxidants, which can help to protect the body against inflammation.

One type of antioxidant found in peppers is vitamin C.

Vitamin C is a well-known anti-inflammatory nutrient.

In addition to vitamin C, peppers also contain other anti-inflammatory compounds, such as quercetin and capsaicin.

For example, bell peppers, jalapeños, and chili peppers are all excellent sources of anti-inflammatory antioxidants. (24, 25, 26)

The bottom line

There are numerous foods that can help fight inflammation in the body.

Some of the best anti-inflammatory foods include turmeric, peppers, berries, broccoli, garlic, green tea, grapes, tomatoes, and olive oil.

Thus, if you’re looking to reduce inflammation, be sure to add these foods to your diet.

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