12 Best Anti-Inflammatory Foods to Add to Your Diet
Inflammation is the body’s natural response to stress, injury, or illness — but when it becomes chronic, it can contribute to a range of health problems, from heart disease to joint pain. The good news? Certain foods are packed with nutrients that help combat inflammation and promote long-term wellness. Here are 12 of the best anti-inflammatory foods to add to your diet today.
Fatty Fish
Salmon, sardines, and mackerel are rich in omega-3 fatty acids, which help reduce inflammation throughout the body. Aim to enjoy fatty fish at least twice a week for heart and brain health benefits.
Leafy Greens
Spinach, kale, and Swiss chard are loaded with antioxidants and vitamins that protect your cells from damage and lower inflammatory markers.
Berries
Blueberries, raspberries, and strawberries contain anthocyanins — powerful antioxidants that fight oxidative stress and support immune health.
Olive Oil
Extra-virgin olive oil is a cornerstone of the Mediterranean diet and a proven anti-inflammatory powerhouse, thanks to its healthy monounsaturated fats and polyphenols.
Turmeric
This golden spice contains curcumin, a compound known for its strong anti-inflammatory and antioxidant effects. Pair it with black pepper to boost absorption.
Ginger
Ginger helps reduce inflammation in the gut and joints while also easing muscle soreness and improving digestion. Add it to tea, smoothies, or stir-fries for an easy health boost.
Nuts
Almonds, walnuts, and pistachios provide healthy fats, fiber, and vitamin E — all of which help reduce inflammation and support heart health.
Tomatoes
Packed with lycopene, tomatoes help lower inflammation, especially in the lungs and skin. Cooked tomatoes with olive oil enhance lycopene absorption.
Green Tea
This antioxidant-rich beverage contains catechins, compounds that help reduce inflammation and protect cells from damage. Sip it hot or iced throughout the day.
Garlic
Garlic’s sulfur compounds have been shown to lower inflammatory markers and boost immune function. Fresh garlic offers the most potent benefits.
Avocados
These creamy fruits are high in monounsaturated fats and antioxidants, which help fight inflammation and support overall cardiovascular health.
Dark Chocolate
Rich in flavonoids, dark chocolate (at least 70% cacao) helps reduce inflammation and improve blood flow — just enjoy it in moderation.
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