Inflammation can be both good and bad.
Stress, low activity levels, and foods that cause inflammation can make this risk even greater.
However, studies suggest that some foods can help decrease chronic inflammation.
Here are 13 anti-inflammatory foods.
Berries are small fruits that are packed with fiber, vitamins, and minerals.
Dozens of varieties exist. Some of the most common ones include:
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. These findings were similar to those of an older study (
Your body naturally produces NK cells, and they help keep your immune system functioning properly.
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:
Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects (
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 (
Broccoli is extremely nutritious.
It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale.
This may be related to the anti-inflammatory effects of the antioxidants they contain.
Broccoli is rich in sulforaphane, an antioxidant that decreases inflammation by reducing your levels of cytokines and nuclear factor kappa B (NF-κB), which are molecules that drive inflammation in your body (
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 (
You’ve probably heard that green tea is one of the healthiest beverages you can drink.
Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG).
While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.
These include truffles, portobello mushrooms, and shiitake mushrooms.
Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins.
However, one study found that cooking mushrooms lowered their anti-inflammatory compounds significantly. Thus, it may be best to eat them raw or lightly cooked (
Grapes contain anthocyanins, which reduce inflammation.
Grapes are also one of the best sources of resveratrol, another antioxidant compound that has many health benefits.
Studies show that resveratrol 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, including interleukin 6 (IL-6) (
An older study from 2012 found that adults who ate grape extract daily experienced increased levels of adiponectin. Low levels of this hormone are associated with weight gain and an increased risk of cancer (
Turmeric is a spice with a warm, earthy flavor that’s often used in curries and other Indian dishes.
In one study, people with metabolic syndrome consumed 1 gram of curcumin daily combined with piperine from black pepper. They experienced a significant decrease in the inflammatory marker CRP (
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.
Curcumin supplements are often combined with piperine, which can boost curcumin absorption by 2,000% (
More research is needed to understand how the dosage of turmeric affects inflammatory markers (
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.
In one study on the Mediterranean diet, CRP and several other inflammatory markers significantly decreased in those who consumed 1.7 ounces (50 mL) of olive oil every day for 12 months (
Keep in mind that extra virgin olive oil has greater anti-inflammatory benefits than refined olive oils do (
Dark chocolate is delicious, rich, and satisfying.
Flavanols are responsible for chocolate’s anti-inflammatory effects and help keep the endothelial cells that line your arteries healthy.
In one small study, people who consumed 350 mg of cocoa flavanols twice daily experienced improved vascular function after 2 weeks (
However, more high quality studies on chocolate and its components are needed.
The tomato is a nutritional powerhouse.
Note that 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.
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 (
However, another study found tart cherry juice had no effect on inflammation in healthy younger adults after they took it daily for 30 days (
More research is needed to understand how cherries might help reduce inflammation.
Here are some examples of foods that have been linked to increased levels of inflammation:
- Processed foods: potato chips and fast food (
- Refined carbs: white breads, white rice, crackers, and biscuits (
92, 100, 101)
- Fried foods: fries, fried chicken, and mozzarella sticks (
- Sugar-sweetened beverages: soda, sweet tea, and sports drinks (
- Processed meats: bacon, ham, and hot dogs (
94, 99, 102)
- Trans fats: shortening and margarine (
Keep in mind that it’s perfectly healthy to eat these occasionally. Just try to ensure that you follow a well-balanced diet that’s based on whole foods, including lots of fruits and vegetables. It’s best to stick to foods that are minimally processed.
Even low levels of inflammation on a chronic basis can lead to disease.
Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods.
Peppers, dark chocolate, fish, and extra virgin olive oil are just a few foods that can help you lower inflammation and reduce your risk of illness.
Just one thing
Try this today: Enjoy the powerful antioxidant effects of chocolate by making your own hot chocolate.
Heat 1 cup (237 mL) of your favorite milk –– whether it’s dairy, oat, or nut-based –– and whisk in about 1 tablespoon (5.4 grams) of unsweetened cocoa until it’s fully dissolved.
For extra flavor, you can add a 1/4 teaspoon of vanilla extract and a dash of agave, honey, or maple syrup for sweetness. And for an optional anti-inflammatory boost, try it with a pinch of cayenne and cinnamon.