What Are The Best Foods To Fight Inflammation?

Millions suffer from inflammation. While it is meant to protect the body, it can sometimes be harmful to the body. Chronic inflammation poses a number of health issues, like heart diseases.

Best Foods To Fight Inflammation

While there are several medications aimed at fighting inflammation, research has shown that changing your diet is the simplest and most effective way to fight inflammation.

Read on for a complete breakdown of how changing your diet will help get rid of inflammation.

What Is Inflammation?

Inflammation is the immune system’s natural response to any foreign element in the body. It could be an invasive pathogen, chemical or even just pollen. Inflammation fights off any threats to your health.

Sometimes, our immune system issues an inflammatory response in the absence of any threats—this is when inflammation starts damaging our body.

Long-term inflammation is linked to many serious conditions like cancer, cardiovascular problems, depression, Alzheimer’s and arthritis to name a few.

The Best Anti-Inflammatory Foods

Here is a list of the most potent anti-inflammatory foods to help you fight inflammation:


Berries are chock full of fiber, essential nutrients and vitamins. There are tons of varieties of berries and you will surely find plenty of berries in every season, no matter where you live.

Some antioxidants called anthocyanins have anti-inflammatory properties and are known to lower your risk of heart disease significantly. Berries are full of anthocyanins and can help you fight chronic inflammation.

Our bodies organically produce natural killer cells or NK cells, which help regulate immune function. A study found that people who consumed blueberry powder on a daily basis produced more NK cells than those who didn’t.


You might have hated it as a child, but if you suffer from inflammation, broccoli just might become your new best friend. This cruciferous vegetable is filled with nutrients and is extremely beneficial to your health.

It is also full of antioxidants, which is the reason behind its anti-inflammatory effects. Studies have also found that regular consumption of cruciferous vegetables like broccoli, kale and cauliflower is linked with a lower risk of cancer and heart disease.

Broccoli is also high in sulforaphane, which is an antioxidant that lowers the amount of inflammation driving molecules in the body. This has several implications for fighting chronic diseases brought on by inflammation.

Fatty Fish

Fatty fish like salmon, sardines, herring and mackerel are good for your heart and contain high amounts of protein and omega-3 fatty acids.

EPA and DHA, the long chain omega-3 fatty acids found in fish have been proven to reduce inflammation, which could potentially lead to metabolic syndrome, kidney issues, diabetes and heart problems.

The fatty acids in fish are processed by the body to form resolvins and protectins, both of which have anti-inflammatory properties.

Green Tea

Green tea is hailed as an incredibly healthy beverage and the best substitute for sugary drinks. Recent studies have found that regular drinkers of green tea had a lower risk of cancer, metabolic syndrome, Alzheimer’s and obesity.

Green tea contains epigallocatechin-3-gallate, commonly known as EGCG. This substance has several anti-inflammatory properties. It lowers cytokine production which promotes inflammation and damages the fatty acid in your cells.


Avocados are full of many essential nutrients like potassium and magnesium. They also contain a lot of natural fiber and monounsaturated fats.

The bioactive compounds in avocados also help stop inflammation in newly forming skin cells.


Turmeric is a spice most often used in Indian cuisine. It has been a part of traditional Asian medicine for hundreds of years and its medicinal benefits have been scientifically proven too.

Turmeric contains a compound called curcumin, which has vast anti-inflammatory properties. Research also found that inflammation caused by diseases like diabetes and arthritis can be effectively managed with turmeric.

A study of people suffering from metabolic syndrome found that patients who consumed a mixture of turmeric and black pepper showed a significant reduction in inflammation.

Black pepper is often used in conjunction with turmeric because the piperine found in black pepper promotes the absorption of curcumin in the body.


Grapes are high in anthocyanins, which are known to lower inflammation. In addition to having anti-inflammatory properties, they also help lower the risk of heart diseases, obesity, diabetes, eye problems and Alzheimer’s.

Grapes are also rich in resveratrol, an antioxidant that is beneficial to our health. In fact, many people buy resveratrol supplements to boost their health.

A study conducted with patients with heart failure found that people who consumed resveratrol supplements every day for 3 months saw a reduction in inflammation. More research is needed on the subject, but resveratrol could be a key factor in fighting inflammation.

Low levels of a hormone called adiponectin are associated with weight gain and a higher risk of cancer. A study found that adults who had a regular intake of grape extract saw an increase in adiponectin.

Effects Of Inflammatory Foods

While increasing your intake of anti-inflammatory foods is good, it is equally important to reduce your intake of inflammatory foods. Processed foods, fried food and food high in refined carbs are all linked to higher instances of inflammation and heart disease.

You should also avoid drinks like sodas and sports drinks, as they contain excess sugar. While it is okay to indulge in these foods once in a while, regular consumption will worsen your inflammation and put you at risk for many serious health conditions.

What Are The Best Foods To Fight Inflammation? Wrapping Up

Inflammation can be very hard to deal with—it shows up out of the blue and makes it very difficult to perform normal tasks. Chronic inflammation is even more worrisome as it is linked to several diseases like diabetes, heart problems and obesity.

While there is medication available for inflammation, changing your diet and including more anti-inflammatory foods is the best way to both prevent inflammation and fight chronic inflammation.

Most of these foods are easily available and not that expensive—you can easily make them a regular part of your diet. Reduce your consumption of inflammatory foods and you will start seeing a change soon.

Some Anti-Inflammatory Recipes For You To Try

Smoked Salmon Trout Salad With Granadilla Dressing
The Best Sous Vide Salmon
Green Juice Recipes For Detox And Weight Loss
Charred Chicken & Apricot Salad With Turmeric Tzatziki
Bobotie With Turmeric Basmati & Green Peas
Cheesy Leek Stuffed Mushroom With Broccoli Mash