12 Anti-inflammatory Foods

A picture of varieties of food

See Foods That Can Help You Combat Inflammation

Inflammation is the body’s mode of protecting itself (the body) from illnesses. It plays a requisite role in the body’s healing process. As a matter of fact, it is one of the defense mechanisms the body has. It is a common thing among people and can occur anywhere within the body. Inflammation is an immune system response for the protection of the body from injuries, infections, and diseases. Without inflammation, the body might not be able to heal from certain illnesses.

Although the immune system attacks healthy cells by mistaking them for harmful ones. This action of the immune system leads to what is known as autoimmune diseases such as arthritis.


There are two main varieties of inflammation, they include;

Acute Inflammation

It is a severe kind of inflammation. Here, symptoms appear quickly and leave within one to two weeks. It reestablishes the body to its normal state in a short while.

Chronic Inflammation

Though less severe, its symptoms last for as long as 6 weeks. It outlives injuries and even occurs sometimes when there is no injury. It is this kind of inflammation that causes autoimmune diseases and prolongs stress.


When white blood cell chemicals are released into the blood to protect the body from intruders and foreign bodies, inflammation sets in. This chemical from the white blood cell makes blood flow to the infected area of the body and causes swelling and redness, irritation and loss of cartilage.

In addition, excessive consumption of sugar and carbs has been identified to be a cause of inflammation and insulin resistance.

Foods that contain trans-fat and some processed foods cause inflammation and damage the arteries cells.

Excessive consumption of vegetable oils, especially the ones in processed foods, can disrupt the balance of the omega 3 and 6 fatty acids levels in your body.

Processed meats and excessive intake of alcohol can lead to inflammation.

Poor exercise habits and lack of physical activities can encourage inflammation.

Other causes include;

Certain health conditions

Certain medications

Exposure to compounds that the body cannot get rid of on its own

Exposure to chemicals and irritants

Effects of Inflammation on the Health

As mild as inflammation seems to be, it can affect vital organs in the body. Symptoms erupt in the location or area of the affected organ.

When inflammation occurs in the heart, you may begin to experience shortness of breath.

When it occurs in your airways, you may also experience shortness of breath.

When inflammation occurs in the kidney, the effects would include kidney failure and sometimes high blood pressure.


Symptoms of inflammation depend on the part of the body it occurs in and the cause of the inflammation. Some of the symptoms of inflammation include;

  • Body ache
  • Insomnia
  • Tiredness
  • Psychological disorders like depression and anxiety
  • Constipation
  • Diarrhea
  • Constant episodes of infection
  • Weight gain.
  • Joint ache
  • Swelling and stiffness of the joints
  • Numbness
  • Problems with balance
  • Cognitive issues


No known method has been identified for inflammation diagnosis, neither is there any for its causes.

Anti-inflammatory Diets

Some foods have been found to be highly inflammatory. In order to prevent inflammation, you have to avoid these foods as much as you can. Instead, eat anti-inflammatory foods. Wondering what these anti-inflammatory foods are? Then you have gotten to the right blog.

To begin with, lace your diet with foods that are high in antioxidant properties and, as much as possible, avoid processed foods. Antioxidants help reduce the effects of free radicals in the body.

Antioxidant diets should be rich in protein, fat, and carbohydrate in healthy and appropriate amounts. Also, ensure that the body’s required mineral and vitamin levels are met.

Vegetarian diets have also been found to induce inflammation.

Anti-inflammatory Foods


All kinds of berries contain essential minerals, vitamins, and fiber. Some of the common types of berries include;

They all are packed with antioxidant compounds known as anthocyanins, which is a significant compound that reduces the risks of inflammation and even heart disease. Berries also help the body produce compounds that help kill harmful cells. In other words, it ensures the proper functioning of the immune system.


Broccoli is a cruciferous vegetable, just like kale and cauliflower. Broccoli contains natural anti-inflammatory properties that help reduce heart-related illnesses as well as cancer. It is packed with sulforaphane, an antioxidant that combats inflammation by lowering your cytokine level. When the cytokines level is high, inflammation begins to surface.

Fatty Fishes

Fatty fishes are rich roots of omega 3 fatty acids DHA and EPA. These fatty fishes include;

  • Herring
  • Salmon
  • Tuna
  • Mackerel
  • Sardines
  • DHA and EPA combat the kind of inflammation that results in organ damage.


phytonutrientsAvocado is a valuable fount of vitamins and minerals like magnesium, fiber, potassium, and monosaturated fats. They also contain compounds like tocopherols that are known to reduce cancer risks. A study explicated that people who consumed avocado had lesser risks of inflammation than those who did not.


Peppers like bell pepper are rich sources of antioxidants and vitamin c. these properties give peppers their anti-inflammatory effects. Peppers possess other properties that help lower oxidative damage in sarcoidosis sufferers. Other properties like ferulic acid provide you with healthy aging.

Green Tea

Green tea is a natural and medicinal tea that treats various illnesses and eases several symptoms. It is one of the healthiest liquid beverages in the world.

Green tea reduces your risks of developing cancers, heart diseases, obesity, and Alzheimer’s disease. All the health benefits green tea supplies are a result of its antioxidant and anti-inflammatory properties. In addition, it reduces your risks of cell damage.


Few among the countless types of mushrooms are edible, and these edible ones have proven to be highly medicinal. Edible mushrooms contain vitamin B and copper, phenol coupled with other antioxidant properties that supply anti-inflammatory effects and protection.

A particular kind of mushroom which is popularly known as Lion’s mane, has been discovered to possess compounds that can reduce every kind of inflammation caused by obesity. However, research revealed that cooking mushrooms reduce their nutritional value and strength. This is why dieticians advise that mushrooms should either be half-cooked or eaten raw so as enjoy their nutritional health benefits.


Turmeric has proven not only to be a food spice. It has also been discovered to contain high antioxidant and anti-inflammatory properties. All inflammations caused by arthritis and diabetes can be cured by turmeric. People with metabolic syndrome who included turmeric in their diets experienced lowered frequency of inflammation. Researchers claim that taking turmeric alone may not bring significant results, but combining turmeric with other curcumin supplements and food sources would make the effects more noticeable.

Olive Oil

Olive oil contains monosaturated fats that are beneficial to health. Research has associated health benefits like reduced risks of heart diseases, brain diseases, and cancer with olive oil. This is made possible through its oleocanthal antioxidant compound that is as effective as the one in anti-inflammatory drugs.


Tomatoes contain vitamin c and potassium, properties that are effective in the combat of inflammation. Drinking tomato juice can reduce inflammation; this is why it is quite easy to incorporate into your diet. It can either be sliced into your salad or be blended into a paste.


Antioxidants like catechins and anthocyanins are major compounds of cherries. These compounds are effective in the treatment and combat of inflammation. Studies showed that people who consumed cherries regularly for 1 month experienced a decreased occurrence of inflammation episodes.


food with grapesAsides from lowering the risks of inflammation, grapes also reduce the risks of heart diseases, obesity, diabetes, and eye illnesses. Grapes are also packed with resveratrol, a compound with numerous health benefits, including anti-inflammation.

Foods to Stay Away From

Certain foods have been identified to trigger inflammation. In order to combat inflammation, these foods should be avoided as much as possible. These foods include;

  • Junks and processed foods
  • Sugary foods
  • Fried foods
  • Refined carbs
  • Trans fat

In summary, inflammation is a natural body process and the body’s most effective method of combating illnesses and diseases. However, inflammation can sometimes be disturbing as it comes with discomfort, aches, and pains. Some foods have been identified to be triggers of inflammation, while others have been identified to cure it. The swift response of these anti-inflammatory foods towards inflammation is incredible. Also, incorporating these anti-inflammatory foods into your diet is quite easy and doable.