12 Foods That Are Surprisingly Anti-Inflammatory
Inflammation is your body’s natural defense system, but when it becomes chronic, it can contribute to fatigue, joint pain, and long-term health issues. Thankfully, certain everyday foods can help calm inflammation naturally. Here are 12 surprisingly powerful anti-inflammatory foods you may want to add to your plate.
Fatty Fish
Salmon, sardines, and mackerel are rich in omega-3 fatty acids, which help lower inflammatory markers in the body. Regularly eating fatty fish may support heart and joint health.
Turmeric
This bright golden spice contains curcumin, a compound known for its powerful anti-inflammatory effects. Adding turmeric to soups, rice, or smoothies can give both flavor and health benefits.
Blueberries
These small berries are loaded with antioxidants called anthocyanins that help fight oxidative stress and inflammation. They’re an easy addition to yogurt, oatmeal, or salads.
Extra Virgin Olive Oil
A staple of the Mediterranean diet, olive oil contains healthy monounsaturated fats and polyphenols that help reduce inflammation. Use it as your main cooking oil or salad dressing base.
Ginger
Fresh or dried ginger contains gingerol, a bioactive compound with strong anti-inflammatory properties. It works well in teas, stir-fries, and marinades.
Leafy Greens
Spinach, kale, and Swiss chard are packed with vitamins and antioxidants that help protect cells from inflammatory damage. Enjoy them in smoothies, sautés, or fresh salads.
Tomatoes
Tomatoes are rich in lycopene, a powerful antioxidant linked to lower inflammation. Cooking tomatoes can actually increase their lycopene content.
Green Tea
This soothing beverage contains epigallocatechin gallate (EGCG), a compound known to reduce inflammation. Swapping sugary drinks for green tea can be a simple health upgrade.
Dark Chocolate
High-quality dark chocolate with at least 70% cocoa contains flavonoids that may help reduce inflammation. A small square can be both a healthy and satisfying treat.
Walnuts
Walnuts are a plant-based source of omega-3 fatty acids and antioxidants that support lower inflammation. They make a great snack or salad topping.
Sweet Potatoes
These naturally sweet vegetables are rich in fiber and carotenoids that help calm inflammatory responses. They’re delicious roasted, mashed, or added to grain bowls.
Fermented Foods
Yogurt, kefir, sauerkraut, and kimchi contain beneficial probiotics that support gut health and help regulate inflammation throughout the body.
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