12 anti-inflammatory foods (to include in your diet)

Anti-inflammatory foods, such as turmeric, garlic, olive oil, and tuna, reduce the production of substances in the body that cause inflammation. Likewise, these foods also strengthen the immune system, helping to prevent and fight diseases such as flu, colds, and rheumatoid arthritis.

This anti-inflammatory effect is due to the fact that these foods contain omega-3, vitamin C, lycopene and allicin, nutrients and bioactive compounds that act by reducing the production of inflammatory substances, such as prostaglandins and cytokines.

To get all the benefits of anti-inflammatory foods, it is recommended to consume them daily, along with a healthy diet and regular physical activity. Learn how to follow an anti-inflammatory diet .

Top anti-inflammatory foods

The main anti-inflammatory foods are:

1. Red fruits

Red fruits such as strawberries, açaí, cherries, raspberries, blackberries, pomegranates, guavas and watermelons are rich in anthocyanins, pigments that give color to the fruit and have anti-inflammatory and antioxidant action, helping to reduce the production of inflammatory substances in the body, in addition to strengthening the immune system and reducing the risk of cardiovascular diseases, for example.

2. Citrus fruits

Citrus fruits such as oranges, acerola cherries, pineapples, tangerines and lemons are excellent anti-inflammatory foods because they are rich in vitamin C, minerals such as potassium, magnesium, phosphorus and copper, flavonoids and carotenoids. These foods reduce cell damage that can cause inflammation and the development of cardiovascular diseases such as high blood pressure, heart attacks or strokes, for example.

Furthermore, the anti-inflammatory effect of these fruits strengthens the immune system, improves brain function and reduces the risk of neurodegenerative diseases such as multiple sclerosis, rheumatoid arthritis, systemic lupus erythematosus, Alzheimer’s and Parkinson’s.

3. Extra virgin olive oil

Extra virgin olive oil is an anti-inflammatory food, because it helps reduce the risk of cardiovascular diseases, mainly due to the presence of polyphenols in its composition, such as oleocanthal, which acts as an antioxidant, protecting and reducing the damage that causes inflammation in cells.

For this reason, extra virgin olive oil is widely used in the Mediterranean diet, as it is nutritious and helps prevent cardiovascular diseases, diabetes and neurodegenerative diseases.

4. Saffron

Turmeric is considered an anti-inflammatory food because it contains curcumin, a polyphenol that helps prevent the development of inflammatory diseases such as arthritis, diabetes, obesity or metabolic syndrome. Check out all the benefits of turmeric .

5. Green tea

Because it contains epigallocatechin, a polyphenol with anti-inflammatory properties, green tea is an anti-inflammatory food that reduces the production of inflammatory cytokines, preventing damage to healthy cells in the body and helping to prevent inflammatory diseases such as obesity, atherosclerosis, colitis or Alzheimer’s, for example. Check out other anti-inflammatory teas .

6. Fish with omega-3

Fish rich in omega-3, such as salmon, tuna, sardines, herring and mackerel, have a powerful anti-inflammatory effect and can be very useful in helping to treat inflammatory bowel disease or rheumatoid arthritis, for example.

Omega-3 is a type of healthy fat that is converted into anti-inflammatory substances in the body, such as protectins and resolvins, reducing the production of inflammatory substances such as eicosanoids and cytokines and helping to prevent cellular damage that can lead to the onset of diabetes, cardiovascular or kidney disease, or cancer.

In addition to fish, other good sources of omega-3 are flax, chia and sesame seeds.

7. Dark green vegetables

Dark green vegetables such as broccoli, cabbage, arugula, spinach and Brussels sprouts are considered antioxidant foods, as they are rich in vitamins A, vitamin C and sulforaphane, which are nutrients and bioactive compounds with anti-inflammatory and antioxidant action, reducing inflammation and oxidative stress in healthy cells in the body.

8. Avocado

Avocado is an anti-inflammatory food because it contains tocopherols, carotenoids, omega-3, vitamins A, vitamin C and vitamin E, which are anti-inflammatory nutrients that reduce the production of inflammatory substances related to the development of cancer, diabetes or cardiovascular diseases.

In addition, avocado is rich in beta-sitosterol, a powerful anti-inflammatory that helps reduce bad cholesterol and triglyceride levels, control blood sugar levels and strengthen the immune system. Check out other health benefits of avocado .

9. Peppers and chillies

Peppers and bell peppers are rich in vitamin C, quercetin, capsaicin, sinapic and ferulic acids, with powerful antioxidant action, which reduces oxidative stress and inflammation in cells that can cause diseases such as diabetes and Alzheimer’s, for example.

10. Dark chocolate

Dark chocolate is rich in flavonoids, catechins and epicatechins, which have an anti-inflammatory effect, keeping blood vessels healthy and reducing the risk of developing cardiovascular diseases such as heart attack or stroke.

To obtain the anti-inflammatory benefits of this food, dark chocolate should ideally have at least 70% cocoa in its composition.

11. Tomato

Tomatoes are rich in vitamin C, potassium and lycopene, nutrients and bioactive compounds with anti-inflammatory properties that act by reducing the production of cytokines and prostaglandins that cause inflammation and are related to various types of cancer such as liver, lung, prostate, breast and colon cancer, for example.

A good way to increase the absorption of lycopene and improve the anti-inflammatory effect of tomatoes is to cook them with a little extra virgin olive oil.

12. Ginger

Ginger is an edible root that contains bioactive compounds with anti-inflammatory properties, which could be an alternative to alleviate the symptoms of diseases such as lupus, rheumatoid arthritis and psoriasis, for example. Learn about other benefits of ginger.

Inflammatory foods

It is also important to reduce the consumption of inflammatory foods, that is, foods that increase inflammation in the body. The main inflammatory foods are:

• Red meats,such as beef, pork or lamb;
• Refined grains,such as white bread, white pasta, and crackers;
• Foods high in sugar,such as soft drinks, ice cream, cake and candy;
• Fast food meals,such as hamburgers, pizza and hot dogs.