12 Anti-Inflammatory Foods You Should Be Eating

Anti-Inflammatory Foods To Eat
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The body was designed perfectly.  

It is amazing how it is able to detect when it is threatened and at the same time able to protect itself from elements that weaken its processes.  

Inflammation is the body’s attempt to protect itself from harmful elements that we are constantly exposed to.

Any outer or inner damage to our body tissues would not be able to heal without inflammation.  

When we contract a wound, notice how the skin becomes inflamed and painful. This is actually the body’s response to protecting itself.  

The wounded area becomes sensitive as chemicals that stimulate the affected nerve endings are released.

The capillaries in the area are filled with blood which causes us to experience redness and we could also notice some swelling from the build up of fluid in the area as well as feelings of warmth and heat from the blood that rush to “protect” it.

Some of the symptoms we experience when our bodies suffer external injuries also happens to our inner body when it comes into contact with foreign organisms such as bacteria, and viruses that find its way into our systems and wreak havoc to our insides.  

Unlike injuries to the skin, we don’t really experience pain when our internal organs suffer inflammation except when the condition has already gone for the worst.

When our internal organs are inflamed, the body releases white blood cells such as neutrophil that contain enzymes and digest microorganisms that have invaded our bodies.  

Our body’s defense system may also trigger an inflammatory response even when there are no foreign organisms that find its way into our system.

An example of this would be in the case of arthritis. Diseases such as this are called autoimmune diseases where our body’s immune system causes damage to its own tissues.

Whatever the case may be, inflammation is a reality we cannot ignore and we need to know how we could avoid it so that major diseases that affect major parts of our bodies such as our heart, our lungs and our kidneys can be avoided.

A major cause of inflammation in our bodies is the food we eat.  

Unhealthy diets increase our chances of risk for inflammation and cause major issues such as weight gain, chronic pain, autoimmune diseases, and even cancer.  

Here are some foods that will help reduce inflammation and lower your chance of contracting major diseases.

1. Berries

Berries such as blueberries, strawberries, blackberries, and raspberries contain antioxidants such as flavonoids and anthocyanins that are responsible for their distinctive color of red, blue or purple and have anti-inflammatory effects.  

They are loaded with fiber and nutrients which can make you feel fuller faster.

Blueberries contain the most anthocyanins from all the other berries.  It is one of nature’s superfoods. Blueberries also improve your memory and cognitive function.  

2. Avocados

If you are an athlete or into sports, avocados are the best source of anti-inflammatory agents.

They contain monounsaturated fats and phytosterols. Apart from this, they also contain vitamins E and C, manganese, selenium and zinc that helps soothe inflammation.

3. Green tea

Green tea contains a substance called Epigallocatechin gallate or EGCG, a type of catechin known for its antioxidant and anti-inflammatory properties.  

Studies have proven its beneficial effects to diseases such as cancer, obesity, diabetes, heart disease and neurodegenerative diseases.

Matcha green tea is the most potent alternative compared to the more popular green tea bags.  Matcha is the powdered form of green tea.

4. Ginger

Ginger as a remedy for pain in arthritis or gastrointestinal issues have become popular in recent years.

Although it has been used for centuries as a medicinal cure for aches and pains, it has recently been proven that ginger has many health benefits that can prevent us from getting diseases.

It has been scientifically proven to reduce inflammation and ease digestion.  Apart from this, it also promotes a healthy heart, reduces the risk of diabetes and gastrointestinal diseases.

5. Dark chocolate

The flavonols in dark chocolate are responsible for its anti-inflammatory properties.  

Don’t confuse this with white chocolate, milk chocolate or any other chocolate that contains less than 70% cacao content.  

The higher the cacao content or the more bitter it is, the more potent anti-inflammatory it is.

6. Tomatoes

Lycopene in tomatoes are powerful antioxidants that have anti-inflammatory properties.  

It has been proven to reduce pro-inflammatory compounds related to cancer that stimulate inflammation.  It also benefits chronic degenerative conditions such as arthritis.

7. Peppers

A study was conducted regarding the effects of capsaicin in peppers and how it helps reduce inflammation.

The study concluded that capsaicin is a powerful anti-inflammatory agent that fights obesity-induced inflammation and other complications.

Peppers are also loaded with antioxidants that help our bodies fight disease.

8. Beets

Beets contain phytonutrients such as betalains and vulgaxanthin that have been shown to exhibit antioxidant and anti-inflammatory properties.  

Aside from fighting inflammation, beets also protect internal organs and prevent numerous chronic diseases.

9. Wild salmon

The Omega-3 fatty acids in wild salmon contain DHA and EPA that help reduce inflammation and ease joint pain.  

Apart from its anti-inflammatory properties, salmon has also been found to help relieve stress. Wild salmon is also a good source of protein and amino acids.

10. Pineapple

Pineapple contains bromelain, that fight inflammation associated with diseases such as joint pain and inflammatory bowel disease (IBD).  It also helps reduce the swelling of soft tissue injuries.

Bromelain also has the ability to reduce the levels of thromboxane A2 and prostaglandin E2 which are associated with blood vessel constriction and blood clotting.

11. Apple cider vinegar

Made from fermented apples, apple cider vinegar or ACV contains prebiotics.

These organisms feed the good bacteria in our guts and help maintain a healthy gut microbiome.  

Apart from helping reduce inflammation in our digestive system, ACV also reduces inflammation in our joints, thereby reducing joint pain.

12. Garlic

Garlic has been used for medicinal purposes for centuries now.  Long before we have lauded the benefits of garlic, our ancestors have already been using it as a cure and prevention for several diseases.

Studies have been conducted regarding the anti-inflammatory effects of garlic as well as its ability to strengthen our immune systems.

Garlic helps prevent diseases such as obesity, heart disease, gastric ulcers, and even cancer.

Chronic inflammation can lead to major diseases.  It is important that we are mindful of what we eat by carefully avoiding foods that could be harmful to our bodies.

Keep inflammation in check by eating foods that help strengthen your immune system and prevent inflammation.

Start eating the right food now.  

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Inflammation is a reality we cannot ignore. A major cause of this is the food we eat. Here are 12 anti-inflammatory foods you should be eating.

Article by:

Anne Cusi

Anne Cusi

Hi! My name is Anne and I write for Sprout Origin. I love writing articles that not just help me in my journey through life but hopefully, help others who might need it too. I love to widen my horizons by travelling to places that show me a different perspective. Other times, I just love to paint.

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