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!)
Foods that Cause Inflammation
  • 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