13 Great Foods to Fight Inflammation

Inflammation can be both good and bad.

On one hand, it helps your body defend itself from infection and injury.

On the other hand, chronic inflammation can lead to disease.

Stress, low activity levels, and foods that cause inflammation can make this risk even greater. (Learn more with our article Inflammation: What You Need to Know)

However, studies suggest that some foods can help decrease chronic inflammation—here are 13 of the most helpful anti-inflammatory foods.

1 Berries

Berries are packed with fiber, vitamins, and minerals.

Dozens of varieties exist. Some of the most common ones include:

strawberries
blueberries
raspberries
blackberries

Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease.

What’s a “natural killer cell”?

Natural killer cells are a type of white blood cell that has small particles with enzymes that can kill tumor cells or cells infected with a virus.

In one study including 25 adults, those who consumed blueberry powder every day produced significantly more natural killer cells (NK cells) than those who did not consume the powder.

Your body naturally produces NK cells, and they help keep your immune system functioning properly.

In another study, adults with excess weight who ate strawberries had lower levels of certain inflammatory markers associated with heart disease than those who didn’t eat strawberries.

2 Fatty fish

Fatty fish are a great source of protein and the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:

salmon
sardines
herring
mackerel
anchovies

EPA and DHA help reduce inflammation, which may otherwise lead to metabolic syndrome, heart disease, diabetes, and kidney disease.

Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects (14.

Studies have found that people consuming salmon or EPA and DHA supplements experienced inflammation reductions.
However, in one study, people with an irregular heartbeat who took EPA and DHA daily experienced no difference in inflammatory markers compared with those who received a placebo.

3 Broccoli

Broccoli—along with cauliflower, Brussels sprouts, and kale— is a cruciferous vegetable and extremely nutritious.

Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer. This may be related to the anti-inflammatory effects of the antioxidants they contain.

4 Avocados

Avocados are packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats.

In addition, one compound in avocados may reduce inflammation in newly forming skin cells.

In one high quality study including 51 adults with excess weight, those who ate avocado for 12 weeks had a reduction of inflammatory markers interleukin 1 beta (IL-1β) and CRP.

5 Green tea

You’ve probably heard that green tea is one of the healthiest beverages you can drink—we’ve certainly gushed about it numerous times.

Research has found that drinking green tea is associated with a reduced risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions.

Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG).

EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells.

6 Peppers

Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects.

Bell peppers also provide the antioxidant quercetin, which may reduce inflammation associated with chronic diseases, like diabetes.
Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and support healthier aging.

7 Mushrooms

While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially, including:

Truffles
Portobello mushrooms and
Shiitake mushrooms

Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins. They also contain phenols and other antioxidants that provide anti-inflammatory protection.

8 Grapes

Grapes contain anthocyanins, which reduce inflammation.

In addition, they may decrease the risk of several diseases, including

heart disease
diabetes
obesity
Alzheimer’s
and eye disorders

Studies show that resveratrol—of which grapes is one of the best sources—can protect the heart against inflammation.

In one study including 60 people with heart failure, those who consumed two 50-mg capsules of resveratrol daily for 3 months experienced a decrease in inflammatory gene markers.

9 Turmeric

Turmeric is a spice with a warm, earthy flavor that’s often used in curries and other Indian dishes.

It has received a lot of attention because it contains curcumin, a powerful anti-inflammatory compound that’s great for your lungs.

Research has shown that turmeric reduces inflammation related to arthritis, diabetes, and other diseases.

It may be hard to get enough curcumin from turmeric alone to experience a noticeable effect. Taking supplements containing isolated curcumin may be much more effective.

10 Extra virgin olive oil

Extra virgin olive oil is one of the healthiest fats you can eat. It’s rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits.

Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer, and other serious health conditions.

The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen.

Be smart: Extra virgin olive oil has greater anti-inflammatory benefits than refined olive oils do.

11 Dark chocolate and cocoa

Dark chocolate is delicious, rich, and packed with antioxidants that help reduce inflammation. These may reduce your risk of disease and lead to healthier aging.

Flavanols are responsible for chocolate’s anti-inflammatory effects and help keep the cells that line your arteries healthy.

Be smart: choose dark chocolate that contains at least 70% cocoa—a greater percentage is even better—to reap these anti-inflammatory benefits.

12 Tomatoes

The tomato is a nutritional powerhouse.

Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties.

Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer.

Be Smart: Cooking tomatoes in olive oil can help you absorb more of their lycopene content. That’s because lycopene is a carotenoid, a nutrient that’s better absorbed with a source of fat.

13 Cherries

Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which decrease inflammation.

Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also provide benefits.

One study including 37 older adults found that those who consumed 16 ounces (480 mL) of tart cherry juice daily for 12 weeks experienced significantly lower levels of the inflammatory marker CRP.

This article was brought to you by the Proactive Health Management Plan in partnership with Healthline.