64 Anti-Inflammatory Foods to Reduce Inflammation in Different Chronic Diseses


Anti-inflammatory foods are important to maintain a healthy life for us. Health experts say these anti-inflammatory foods can reduce the risks of lots of health problems, including heart disease, high blood pressure, asthma, allergies, cancer, Alzheimer’s, diabetes, arthritis and many other chronic inflammatory conditions.

Vegetables and fruits that are high in inflammation-reducing antioxidants

Vegetables and fruits high antioxidants are important, and they are high in inflammation-fighting properties, also packed with vitamins. Some good choices are:

  • Cruciferous vegetables (rich in sulphoraphanes which has anti-cancer properties)
  • Spinach (a power source of carotenes, vitamins and minerals, such as potassium, magnesium, calcium, iron and folate)
  • Sweet potatoes(rich in vitamins and fiber, beta carotenoids)
  • Ginger
  • Green beans
  • Kale
  • Olives
  • Spring onions
  • Leeks
  • Chards
  • Bell peppers
  • Bok Choy
  • Fennel bulb
  • Mushrooms
  • Papaya(rich in vitamins C and E)
  • Blueberries(a good source of phyto nutrients)
  • Pineapple(Bromelain in it has excellent healing properties)
  • Cherries
  • Apples
  • Kiwifruit
  • Lemon
  • Avocados
  • Strawberries
  • Raspberries
  • Goji berries
  • Cranberries
  • Oranges
  • Rhubarb
  • Limes
  • Guavas
  • Mulberries

Herbs and spices that contain good compounds to fight inflammation

Some good herbs and spices contain bioflavonoids and polyphenols to reduce inflammation and limit free radical production.

  • Cinnamon
  • Oregano
  • Basil
  • Parsley
  • Mint
  • Cloves
  • Rosemary
  • Licorice
  • Turmeric
  • Cocoa
  • Thyme
  • Chili pepper

Include healthy fish that are anti-inflammatory

Some kinds of cold-water fish are good source of omega-3 fatty acids, which are important to reduce the risks of heart diseases, cancers and the autoimmune diseases.

Good choices are:

  • Cod
  • Oysters
  • Herring
  • Salmon
  • Sardines
  • Halibut
  • Tuna
  • Whitefish
  • Trout
  • Striped Bass
  • Snapper fish

Healthy anti-inflammatory seeds and nuts

  • Walnuts
  • Sunflower seeds
  • Almond
  • Hazelnuts
  • Linseed

Anti-inflammatory fats are also important

The good sources of anti-inflammatory fats include extra-virgin olive oil. Olive oil contains a good amount of polyphenols and monounsaturated fats, which may reduce inflammation in cardiovascular system including heart and blood vessels, thus reducing the risk of atherosclerosis.

In addition, avocado oil, flaxseed oil, walnut oil and hempseed oil are also good choices.

Pay attention to what you eat, as there is no better choice than the anti-inflammatory foods in your diet to ensure a healthy life. Build your healthy eating habits, also reduce the unhealthy fat intake, eliminate the deep-fried foods and any kinds of foods that contain trans fat; eliminate sugars; eliminate foods that cause sensitivities and allergies. And last but not least, try to reduce your stress, even though this is not food-related, reducing stress can promote anti-inflammation.


Beverly Entin