While inflammation has a biological function of healing injuries and fighting disease—think about when you sprain your ankle and it swells—chronic inflammation due to things like stress, poor diet, physical inactivity, and environmental toxins, can have adverse health effects. Incorporating the best anti-inflammatory foods into your meal plan can help reduce inflammation naturally and support optimal health.
Here are 11 of the best anti-inflammatory foods to eat to reduce inflammation naturally:
1. Olive Oil
Oleocanthal is a well-studied antioxidant found in olive oil (especially in extra virgin olive oil) that gives it that distinctive bitter taste. Oleocanthal has been linked to reduced inflammation, improved brain health, and also has been shown to have anti-cancer benefits. Olive oil also contains many other bioactive compounds that have been shown to help protect against disease.
2. Beets
Beets are rich in an antioxidant compound called betalains, which are a natural pigment that can be either yellow-orange betaxanthins or red-violet betacyanins. Betalains in beetroot have been associated with improvement in LDL cholesterol levels and anti-inflammatory effects and appear to work synergistically with other antioxidants. Beets also contain other compounds associated with anti-inflammatory benefits.
3. Berries
Berries of all kinds are rich in anti-inflammatory compounds such as anthocyanins, ellagic acid, glutathione, and other compounds with anti-inflammatory properties. For example, anthocyanins found in blueberries, blackberries, and raspberries have been associated with anti-inflammatory benefits to heart health, brain health, insulin resistance, and more. Berries are also high in fiber, which supports stable blood sugar, a key factor in managing inflammation
4. Cherries
Cherries also contain anthocyanins as well as other anti-inflammatory compounds like catechins. Like berries, they also contain antioxidant vitamin C and are a god source of fiber. Studies have specifically linked cherry intake to decrease inflammation, decreased post-exercise muscle soreness, decreased hemoglobin A1c (a marker of blood sugar stability over three months), improved blood sugar, improved blood lipids, and even improved sleep. These effects are thought to be related to the ability to prevent or reduce oxidation and inflammation.
5. Grapes
In addition to containing anthocyanins and vitamin C, grapes are also a source of a polyphenol with antioxidant properties called resveratrol, which has been shown to have anti-inflammatory effects. For example, resveratrol has been associated with protection against heart disease ,certain cancers, and inflammatory neurological conditions.
6. Avocados
Avocado provides both fiber and healthy fat to support stable blood sugar and support heart health. They also contain carotenoids and tocopherols, which have antioxidant, anti-inflammatory effects and have been associated with reduced risk of heart disease and certain cancers.
7. Broccoli
Like other cruciferous vegetables, broccoli is rich in an antioxidant compound called sulforaphane, which combats inflammation by reducing levels of inflammatory compounds such as cytokines and nuclear factor kappa B (NF-κB). Consumption of broccoli and other sulforaphane-rich foods has been associated with anti-cancer benefits and protection against age-related disease. Broccoli is also a source of antioxidant vitamin C.
8. Mushrooms
In addition to being rich in nutrients such as B-vitamins and selenium, mushrooms also contain a variety of polyphenols and other antioxidant compounds with anti-inflammatory effects. Studies have linked higher mushroom consumption to reduced risk of certain cancers, protection against heart disease, and risk of all-cause mortality.
9. Oily Fish
Oily fish such as salmon, tuna, mackerel, and sardines contain an omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which have been associated with anti-inflammatory benefits such as protection against heart disease, cognitive decline, and metabolic syndrome. For those who don’t eat fish, algae often contains DHA.
10. Turmeric
Turmeric has been used medicinally—and as a spice—for thousands of years. Curcumin, the bioactive compound in turmeric, has been shown to have anti-inflammatory effects through its antioxidant activity. Some of the conditions it’s been found to be effective for include irritable bowel disease (IBD), atherosclerosis, depression, arthritis, and psoriasis, as well as others. Consume turmeric with black pepper, which contains a compound called piperine, for enhanced absorption.
11. Dark Chocolate
Cacao contains polyphenols such as catechins, anthocyanins, and proanthocyanidins with antioxidant properties that have been shown to reduce inflammation. These effects have been associated with improved heart health and healthier aging. Look for products with at least 85 percent cacao, as these contain less sugar and provide higher levels of these active compounds.
Bottom line: Including the best anti-inflammatory foods into your daily diet can help reduce inflammation naturally, support overall wellbeing and reduce disease risk. Enjoy them as a regular part of your day to day eating pattern.
