Anti-Inflammatory Foods
- Berries
- Berries are packed with fiber, vitamins, and minerals.
- They also contain antioxidants called anthocyanins which have anti-inflammatory effects in your body.
- Fatty fish
- Fatty fish are a great source of protein and long-chain omega-3 fatty acids EPA and DHA, which help reduce inflammation
- Broccoli
- Broccoli is rich in sulforaphane, an antioxidant that decreases inflammation by reducing your levels of certain molecules that drive inflammation in your body
- Green Tea
- Green tea has antioxidant and anti-inflammatory properties
- It has a substance called epigallocatechin-3-gallate (EGCG), which inhibits inflammation by reducing inflammatory processes
- Mushrooms
- Mushrooms are very low in calories and rich in selenium, copper, and all B vitamins
- They also contain phenols and other antioxidants that provide anti-inflammatory protection
- Grapes
- Grapes contain anthocyanins, which reduce inflammation
- They are also one of the best sources of resveratrol, which is another antioxidant compound
- Turmeric
- Turmeric contains curcumin, a powerful anti-inflammatory compound
- Turmeric reduces inflammation related to arthritis, diabetes, and other diseases
- It may be hard to get enough curcumin from ingesting turmeric, so it is suggested to take a supplement with black pepper to help boost absorption
- Extra virgin olive oil
- Extra virgin olive oil (EVOO) is one of the healthiest fats you can heat
- EVOO has the antioxidant compound oleocanthal, which has been compared to NSAIDs like ibuprofen
- Dark chocolate and cocoa
- Dark chocolate is packed with antioxidants that help reduce inflammation due to the presence of flavanols
- Flavanols help keep the lining of your arteries healthy
- Be sure to pick at least 70% dark chocolate for the anti-inflammatory effects
- Tomatoes
- Tomatoes are nutritional powerhouses- high in vitamin C, potassium, and lycopene
- Lycopene is an antioxidant with impressive anti-inflammatory properties
- Because lycopene is a carotenoid, it is best absorbed with a source of fat (avocados or extra virgin olive oil are great choices!)
- Refined carbs such as white bread and pastries
- French fries and other fried foods
- Soda and other sugar-sweetened drinks
- Red meat and processed meat (hot dogs, sausages)
- Margarine, shortening, and lard