How are you feeling today? Stressed, sore, or just “not quite on top of things”?
If so, it might be because your diet is causing inflammation in your body. And if you’re looking to lose weight and stick with it long-term, anti-inflammatory eating can help.
Anti-inflammatory foods are beneficial because they help to reduce inflammation in the body help the body to become more resilient to future inflammation, improving overall health and wellness.
What Are Anti-Inflammatory Foods?
Anti-inflammatory foods can be used as a therapy for those who suffer from inflammatory conditions such as arthritis and asthma. Anti-inflammatory foods are also beneficial for those that want to reduce chronic pain, which is often caused by inflammation.
Foods associated with inflammation include foods that are high in sugar, saturated fat, refined carbohydrates, and preservatives.
There’s no need to deprive yourself of all the foods that make life worth living – just steer clear of inflammatory ones like refined sugar and gluten. Here are some delicious alternatives for when cravings strike!
With that said, let’s get to it!
Here are some 77 food choices that researchers say help reduce inflammation levels—and they taste great too!
The Ultimate Anti-Inflammatory Foods List
Omega 3 fatty acids
Omega-3 fatty acids are an important part of the health equation because they reduce inflammation by blocking pro-inflammatory chemicals that cause conditions such as arthritis and asthma.
Omega 3 fatty acids also help to maintain plaque buildup in arteries, which may cut down on your risk for cardiovascular disease!
Omega-3 fatty acids are found in cold-water fish such as salmon, tuna, and mackerel. They are also found in other seafood such as oysters and krill oil supplements.
Coffee
Studies show that coffee can reduce inflammation by up to 25%. Anti-inflammatory chemicals are known as catechins found in coffee improve blood flow and inhibit the accumulation of white blood cells.
Green Tea
The catechins in green tea, which also possess anti-inflammatory properties, are believed to be more potent than those found in black tea because they are absorbed into the bloodstream at a faster rate. Catechins also block enzymes that produce pro-inflammatory chemicals.
Green tea has been shown to reduce inflammation in the body and is a natural treatment for inflammatory skin conditions such as psoriasis.
Flax Seeds
Flax seeds not only provide anti-inflammatory omega-3 fatty acids, but they also contain lignans that can reduce inflammation by binding to receptor sites for inflammatory chemicals.
Flax seeds are also a powerful source of antioxidants that can help prevent cardiovascular disease. Flax seeds should be consumed raw or only slightly heated. Heating flax seeds at high temperatures may destroy their beneficial properties.
Nuts
Nuts are a good source of anti-inflammatory omega-3 fatty acids. Anti-inflammatory chemicals in nuts called polyphenols are effective at inhibiting the production of inflammatory compounds that contribute to cardiovascular disease.
Walnuts
Walnuts are a quality source of antioxidants that can inhibit the oxidation of LDL cholesterol, which reduces the risk of cardiovascular disease.
Almonds
Almonds are a rich source of magnesium, which can reduce cardiovascular disease while also inhibiting inflammatory chemicals in the body.
Whole almonds are the best nut source of fiber that may help prevent heart attacks by binding to fatty acids in the blood. Almonds are also a good source of anti-inflammatory omega-3 fatty acids.
Seeds
Studies show that certain seeds can reduce inflammation by up to 50%. Pumpkin seeds, sunflower seeds, and sesame seeds are all excellent sources of anti-inflammatory chemicals. They contain essential minerals like magnesium that help reduce the risk of cardiovascular disease.
Oats
Whole grains such as oats can reduce inflammatory compounds in the body while also improving cardiovascular disease. Whole grains are a good source of fiber and antioxidants that improve cholesterol levels while reducing inflammation.
Legumes
Legumes such as white beans, black beans, split peas, and lentils can reduce inflammation by up to 50%. They contain anti-inflammatory chemicals called flavonoids which help the body resist damaging free radicals that may otherwise damage cells.
Chocolate
Cocoa is rich in anti-inflammatory phytonutrients known as flavonoids that act as antioxidants in the body. Flavonoids can reduce inflammation by inhibiting pro-inflammatory chemicals and stimulating anti-inflammatory compounds.
Chocolate also contains magnesium, which plays an important role in cardiovascular health.
Eggs
Studies show that eggs can help maintain healthy cholesterol levels while reducing inflammation throughout the body. Eggs are a good source of vitamins B12 and D, which both play an important role in maintaining optimal health and reducing inflammation in the body.
Fruits and Vegetables
All green, yellow and orange vegetables are rich in beta-carotene, which is converted into vitamin A in the body. Vitamin A has anti-inflammatory properties that help to prevent cardiovascular disease. Vegetables can also be helpful in burning fat.
These foods contain antioxidants that can reduce inflammation, but berries, in particular, have a high content of anthocyanins, which are potent anti-inflammatory compounds.
Berries
Blueberries, strawberries, cranberries, raspberries, blackberries are loaded with antioxidants that prevent cardiovascular disease while inhibiting inflammation in the body.
These berries are rich sources of anthocyanins, which can reduce inflammation by inhibiting pro-inflammatory cytokines that damage blood vessels and lead to heart attacks, strokes, and coronary artery disease.
Pumpkin
Anti-inflammatory chemicals in pumpkin called cucurbitacins, cucurbitacin B, and lignans may also help reduce atherosclerosis by inhibiting LDL oxidation.
Anti-inflammatory chemicals in pumpkin called cucurbitacins may inhibit the development of atherosclerosis by reducing blood pressure and inhibiting smooth muscle cell proliferation.
Anti-inflammatory chemicals in pumpkin called cucurbitacin B have been found to reduce cardiovascular disease risk by inhibiting the production of pro-inflammatory compounds that contribute to atherosclerosis.
Cherries
Cherries are also widely used as an effective anti-inflammatory food. Cherries are rich in anthocyanins, quercetin, and kaempferol. Cherries are believed to inhibit the production of inflammatory compounds that contribute to cardiovascular disease.
The melatonin found in cherries are also known to improve sleep quality.
Pomegranates
Anti-inflammatory chemicals in pomegranates called punicalagins also reduce inflammation and protect against cardiovascular disease.
Pomegranates are also rich in anthocyanins, quercetin, and kaempferol. Anti-inflammatory compounds in pomegranates have been shown to inhibit the production of inflammatory chemicals that contribute to cardiovascular disease.
Blueberries
Blueberries are also anti-inflammatory, containing phytonutrients that reduce inflammation by inhibiting the production of pro-inflammatory chemicals and stimulating the release of anti-inflammatory agents.
Eggplant
Anti-inflammatory chemicals in eggplant called nasunin and chlorogenic acid protect against cardiovascular disease by inhibiting the oxidation of LDL cholesterol.
Anti-inflammatory chemicals in eggplant have also been shown to reduce high blood pressure and high blood sugar levels.
Red Peppers
While peppers such as red peppers and green peppers do not contain the same anti-inflammatory chemicals found in other plants, they still provide vitamins A and C, which can enhance cardiovascular health while inhibiting inflammation.
Sweet Potatoes
Sweet potatoes are rich in carotenoids like alpha-carotene, which can inhibit tumor growth while improving cardiovascular health.
Garlic
Anti-inflammatory chemicals in garlic called allicin, diallyl disulfide, and diallyl trisulfide have been found to inhibit the production of inflammatory compounds that contribute to atherosclerosis.
In addition, saponins and flavonoids found in garlic may also reduce cardiovascular disease risk by inhibiting the production of pro-inflammatory compounds that contribute to atherosclerosis.
Beetroot
Beetroot contains betalain, which has been found to inhibit the production of inflammatory compounds that contribute to cardiovascular disease. Anti-inflammatory chemicals in beetroot called betacyanins also help reduce atherosclerosis by inhibiting LDL oxidation.
Anti-inflammatory chemicals in beetroot called anthocyanin may also help prevent atherosclerosis by inhibiting inflammatory compounds that contribute to cardiovascular disease. B
Beetroot also contains betaine, which may also help reduce the risk of atherosclerosis by reducing LDL cholesterol levels and lowering blood pressure.
Broccoli
Broccoli contains high amounts of vitamin K1, which has been found to inhibit pro-inflammatory signals sent to the arteries. Anti-inflammatory chemicals in broccoli called glucoraphanin also help inhibit atherosclerosis by reducing cholesterol levels and inhibiting LDL oxidation.
Anti-inflammatory chemicals in broccoli called indole-3-carbinol may also inhibit atherosclerotic plaque formation by promoting healthy cell proliferation and inhibiting the development of blood vessel narrowing.
Anti-inflammatory chemicals in broccoli called sulforophane have been found to inhibit cardiovascular disease risk by inhibiting the production of inflammatory compounds that contribute to atherosclerosis.
Cauliflower
Anti-inflammatory chemicals in cauliflower called indole-3-carbinol may help prevent atherosclerosis by reducing cholesterol levels and inhibiting LDL oxidation.
Anti-inflammatory chemicals in cauliflower called sulforophane also inhibit cardiovascular disease risk by inhibiting the production of inflammatory compounds that contribute to atherosclerosis.
Green Peas
Anti-inflammatory chemicals in green peas called coumestrol and saponins may help reduce atherosclerosis by reducing LDL cholesterol levels and inhibiting LDL oxidation.
Anti-inflammatory chemicals in green peas called lutein and zeaxanthin may also inhibit the development of atherosclerosis by reducing blood pressure and inhibiting smooth muscle cell proliferation.
Anti-inflammatory chemicals in green peas called carotenoids may also reduce cardiovascular disease risk by inhibiting the production of pro-inflammatory compounds that contribute to atherosclerosis.
Tomatoes
Anti-inflammatory chemicals in tomatoes called lycopene and phytofluene may inhibit the development of cardiovascular disease by inhibiting LDL oxidation.
Anti-inflammatory chemicals in tomatoes called flavonoids may also help reduce cardiovascular disease risk by inhibiting the production of inflammatory compounds that contribute to the clogging of arteries.
Carrots
Anti-inflammatory chemicals in carrots called falcarinol and luteolin may help reduce atherosclerosis by inhibiting LDL oxidation.
Anti-inflammatory chemicals in carrots called falcarindiol and falcarindiol 3-acetate have been found to inhibit the development of atherosclerosis by reducing blood pressure and inhibiting smooth muscle cell proliferation.
Anti-inflammatory chemicals in carrots called falcarinol may reduce cardiovascular disease risk by inhibiting the production of pro-inflammatory compounds that contribute to atherosclerosis.
Pumpkin
Anti-inflammatory chemicals in pumpkin called cucurbitacins, cucurbitacin B, and lignans may also help reduce atherosclerosis by inhibiting LDL oxidation.
Anti-inflammatory chemicals in pumpkin called cucurbitacins may inhibit the development of atherosclerosis by reducing blood pressure and inhibiting smooth muscle cell proliferation.
Anti-inflammatory chemicals in pumpkin called cucurbitacin B have been found to reduce cardiovascular disease risk by inhibiting the production of pro-inflammatory compounds that contribute to atherosclerosis.
Spinach
Anti-inflammatory chemicals in spinach called kaempferol and quercetin may prevent cardiovascular disease by inhibiting the production of pro-inflammatory compounds that contribute to atherosclerosis.
Anti-inflammatory chemicals in spinach called betaine, caffeic acid, and ferulic acid have also been found to reduce atherosclerosis by inhibiting LDL oxidation.
Anti-inflammatory chemicals in spinach called indoles, isothiocyanates, and nitrates may also help reduce cardiovascular disease risk by reducing blood pressure and inhibiting smooth muscle cell proliferation.
Anti-Inflammatory Oils
Coconut oil
Coconut oil is a good source of lauric acid, which is known for its anti-inflammatory effects. Anti-inflammatory chemicals in coconut oil called capric acid and monolaurin have been found to inhibit the growth of bacteria that cause ulcers and gum disease.
Olive Oil
Extra virgin olive oil contains compounds known as polyphenols, which are responsible for many of its beneficial effects on inflammation and heart health.
Anti-inflammatory chemicals in polyphenols called oleocanthal and oleuropein are believed to be about one-third as effective as ibuprofen for reducing inflammation.
Extra virgin olive oil is also a good source of antioxidants that reduce the oxidation of LDL cholesterol, which helps to prevent cardiovascular disease.
Flaxseed oil
Flaxseed oil contains anti-inflammatory omega-3 fatty acids, which are important for the healthy function of the immune system.
Anti-inflammatory chemicals in flaxseed oil called lignans may also help to reduce cardiovascular disease risk by inhibiting some of the inflammatory compounds that contribute to atherosclerosis.
Fish Oil
Fish oil is a good source of anti-inflammatory omega-3 fatty acids. Anti-inflammatory chemicals in fish oil called EPA and DHA be potent inhibitors of inflammatory compounds that contribute to cardiovascular disease.
Anti-inflammatory chemicals in fish oil called leukotrienes also inhibit the production of inflammatory T cells that are involved in autoimmune reactions.
Avocado oil
Avocado oil is rich in monounsaturated fats, which can help reduce inflammation. Anti-inflammatory chemicals in avocado oil called sterols are believed to inhibit the production of inflammatory compounds that contribute to cardiovascular disease.
Anti-Inflammatory Herbs and Spices
Turmeric
Turmeric is a good source of polyphenol curcumin, which is about ten times more effective than steroids for reducing inflammation.
Anti-inflammatory chemicals in turmeric called curcuminoids help reduce cardiovascular disease risk by inhibiting the production of pro-inflammatory compounds that contribute to atherosclerosis.
Ginger
Ginger contains a chemical known as gingerol, which has been found to have anti-inflammatory effects that are similar to those of ibuprofen.
Anti-inflammatory chemicals in ginger called shogaols also help reduce the risk of atherosclerosis by inhibiting inflammatory compounds that contribute to cardiovascular disease.
Mint
Anti-inflammatory chemicals in spearmint called luteolin and carnosol have been found to inhibit the production of inflammatory compounds that contribute to atherosclerosis.
Anti-inflammatory chemicals in mint called limonene may also inhibit atherosclerosis by reducing cholesterol levels and inhibiting LDL oxidation.
Cinnamon
Cinnamon contains cinnamaldehyde, which has been found to inhibit the production of inflammatory compounds that contribute to atherosclerosis.
Anti-inflammatory chemicals in cinnamon called proanthocyanidins also help prevent atherosclerosis by inhibiting LDL oxidation.
Anti-inflammatory chemicals in cinnamon called polyphenols may also reduce cardiovascular disease risk by inhibiting the production of pro-inflammatory compounds that contribute to atherosclerosis.
Oregano
Oregano contains substances known as terpenes, which are natural phytochemicals with antioxidant properties. Studies have shown that oregano has properties that can inhibit the proliferation of cancer cells and protect DNA from oxidative damage.
Even More Anti-Inflammatories
Boswellia
Boswellia contains boswellic acids that act to reduce inflammation; they inhibit levels of 5-lipoxygenase (5-LOX), an enzyme that is involved in the inflammatory response.
Rosemary
Rosemary contains carnosic acid, rosmarinic acid, and salicylic acid; they have anti-inflammatory activity in addition to antioxidant potential.
Salvia
Salvia contains the compound Salvianolic acid A that has been shown to possess anti-inflammatory effects.
Yarrow
Yarrow contains a compound known as sesquiterpene lactone that acts to inhibit levels of tumor necrosis factor (TNF), which is responsible for the inflammatory response.
Olive Leaf Extract
Olive leaf extract contains oleuropein and is used as an anti-inflammatory agent.
Eucalyptus
Eucalyptus contains a compound known as cineole that is a respiratory stimulant and acts to reduce swelling.
Chamomile
Chamomile contains chamazulene and flavonoids; these compounds help in relieving inflammation in the body.
Slippery Elm
Slippery elm contains a compound known as mucilage that soothes and coats sore areas within the digestive tract.
Borage
Borage contains gamma-linolenic acid (GLA); it is used to reduce inflammatory skin reactions.
Black Cohosh
Black cohosh contains triterpenes, which have anti-inflammatory effects.
Butchers Broom
Butchers Broom contains ruscogenins and their alpha-glucosidase inhibitors that help to treat inflammatory skin diseases.
Cat’s Claw
Cat’s Claw contains oxindole alkaloids, which have anti-inflammatory effects.
Devil’s Claw
Devil’s Claw contains harpagoside; this compound helps in relaxing muscles and reducing inflammation.
Licorice Root
Licorice Root contains glycyrrhizin; this compound helps in treating inflammatory bowel disease
Reishi Mushroom
Reishi Mushroom contains L-ergothioneine, anti-inflammatory phytochemicals, triterpenoids and polysaccharides.
Eleuthero Root
Eleuthero Root contains eleutherosides that help to reduce inflammation.
Andrographis Paniculata Root Extract
Andrographis Paniculata Root Extract contains andrographolide; this compound has anti-inflammatory effects.
Evening Primrose Oil
Evening Primrose Oil contains EPO that helps with reducing inflammation of vascular tissue.
Holy Basil
Holy Basil (The Tulsi Plant), which contains ursolic acid, an anti-inflammatory agent.
Alfalfa Sprouts
Alfalfa Sprouts contain saponins and caffeic acid that help in treating inflammation of the gums.
Hawthorn Berry
Hawthorn Berry Fruit Extract contains flavonoids, procyanidins and phenolic acids; these compounds help to reduce inflammation.
Milk Thistle
Milk Thistle Seed Extract contains silymarin; this compound helps in inhibiting the release of several cytokines.
Horsetail
Horsetail contains silica that helps to boost the immune system while inhibiting the release of histamines.
Bromelain
Bromelain is an extract from the pineapple stem; it is used therapeutically to treat inflammation by blocking cytokines involved in causing swelling and systemic effects.
Pine Bark Extract
Pine Bark Extract contains proanthocyanidins which are antioxidants that have anti-inflammatory properties.
Astragalus Root
Astragalus Root contains polysaccharides; these compounds help in inhibiting pro-inflammatory cytokines.
Borage Seed Oil
Borage seed oil contains Gamma Linolenic Acid (GLA) that acts to inhibit the expression of inflammatory cytokines.
Gotu Kola
Gotu Kola contains a compound known as triterpenoid saponins that help to reduce the effects of swelling and inflammation.
Blackberry Leaf Extract
Blackberry leaf extract contains anthocyanosides; they have anti-inflammatory properties.
Cloves
Cloves contain eugenol; this compound has anti-inflammatory effects.
Tea Tree Oil
Tea Tree Oil contains terpinen 4-ol that helps to reduce inflammation of the respiratory tract.
Myrrh Resin Extract
Myrrh resin extract contains isomers of flavonoids that inhibit the release of cytokines.
Parsley
Parsley contains apiol; this compound has been shown to have anti-inflammatory effects when applied topically.
Thyme
Thyme contains thymol; this compound is an antioxidant and also has anti-inflammatory properties.
Cayenne Pepper
Cayenne Pepper contains capsaicin; this compound has anti-inflammatory effects. It also raises metabolism, so we consider it to be a fat burning food.
Rosehips
Rosehips contain Vitamin C and bioflavonoids; these compounds help to reduce inflammation caused by histamine response.
Aloe Vera
Aloe Vera contains aloesin and anthraquinones. These extracts have anti-inflammatory properties and can be used topically on arthritic joints and other areas of the skin.
In Conclusion
You might be surprised to learn that the foods you eat can have a big impact on how your body feels. Another example is our list of high protein foods.
And one of the most important things is inflammation in your system, which we know from studies and research has been linked to many diseases like cancer, heart disease, diabetes and arthritis.
That’s why it’s so important for us all to pay attention to what we put in our bodies.
So that wraps up the Ultimate Anti-Inflammatory Foods List. We hope this list was helpful. Please share this list with your friends!
