11 Anti-Inflammatory Foods That Will Improve Your Health

These 11 anti-inflammatory foods can help you limit the harmful effects of inflammation in the body. Inflammation has both advantages and disadvantages. The purpose of inflammation is to protect the body from infection and injury.

But inflammation can also be a chronic, underlying condition. It then burdens the body, damages organs, and can undermine your health. Certain foods can contribute to inflammation.

But there are also foods that actually help combat low-grade inflammation. In this article, you'll find my 11 favorite anti-inflammatory foods. Use them daily to get the most benefit from their effects.

Blueberries are one of the healthiest fruits. They're a great source of antioxidants, especially anthocyanins. This substance is practically responsible for the reddish-purple color of blueberries.

But luckily, they do more than that: they have a positive effect on your health through their anti-inflammatory properties and help protect your cells. This can reduce the risk of disease [1] .

These berries are small, but powerful. Research shows that eating them has an immediate effect: antioxidant levels in your blood are measurably higher afterward.

Unfortunately, blueberries are quite expensive, but you don't have to eat them every day. Mix them up with other fruits and foods on this list. Enjoy blueberries as a snack or have them for dessert after dinner.

Dark chocolate is a luxurious and delicious snack. But besides being delicious, it's also very healthy. Chocolate is rich in antioxidants, which fight inflammation.

It is the flavonols that are responsible for these anti-inflammatory properties. For example, chocolate can keep the walls of your arteries healthy and ensure that you can age healthily [2] .

Research shows you don't even have to wait long for results. Smokers were given chocolate rich in flavonols during a study.

Just two hours later, these people experienced improvements in the function of their blood vessel cell walls. These flavonols may therefore be able to reverse endothelial dysfunction [3] .

Of course, it's recommended to choose good chocolate with at least 85% cocoa content. I personally enjoy a delicious and healthy piece of chocolate for dessert every day after dinner.

When you think of healthy eating, you might not immediately think of olive oil. But it's one of the healthiest fats you can consume, thanks to its monounsaturated fatty acids. Studies show that olive oil can reduce the risk of heart disease, brain tumors, and other serious illnesses [4] .

Consuming olive oil can also reduce the risk of inflammatory diseases. Research shows that just 50 ml per day is enough to lower the number of inflammatory markers in the blood.

Olive oil contains an antioxidant (oleocanthal), which has powerful anti-inflammatory properties. Its effect is compared to that of medications like ibuprofen.

It's very easy to use more olive oil. It's certainly good for frying, but that means valuable nutrients are lost. You can also simply drizzle olive oil over your meal as a healthy sauce.

Oily fish is a good source of protein and long-chain omega-3 fatty acids (EPA and DHA). Your body converts these fatty acids into protectins and resolvins, which have anti-inflammatory properties.

Research shows that people who regularly eat salmon have lower levels of the inflammatory marker C-Reactive Protein (CRP) in their blood [5] .

All fish contain omega-3 fatty acids, but the best sources are:

• Salmon
• Herring
• Mackerel
• Tuna
• Sardine
• Anchovies

I'm not a fan of the strong flavor of fish. If you feel the same way, try sashimi. Sashimi is a dish with raw fish, and the flavor is milder than when the fish is cooked.

If you don't like fish, you can also opt for an omega-3 supplement with a high dose of EPA and DHA (the most important omega-3 fats), such as the product below.

Ginger has been used for centuries, both in cooking and in traditional medicine. It is best known as a remedy for digestive problems, nausea, and colds and flu. Ginger can be used pure (it is the rhizome of the ginger plant) or as a powder.

The spice has a distinctive aroma and flavor, which come from a natural oil. The most important is gingerol, an organic compound with antioxidant properties and anti-inflammatory properties.

It can be used for inflammatory conditions, such as osteoarthritis. The advantage is that most people enjoy the taste of ginger. Add a piece of fresh ginger to smoothies and stir-fries. You can also use ginger juice as a shot or drink ginger tea.

In terms of taste, the avocado is a modest fruit (it's not a vegetable). But in terms of nutrients, it's a true superfood: it's rich in magnesium and potassium and packed with fiber and monounsaturated fatty acids.

In addition, avocado contains a substance that can probably counteract inflammation [6] . Do you like hamburgers? Then eat some avocado slices with them.

Research has shown that people who ate avocado with their hamburger had lower levels of inflammatory markers, compared to those who ate a hamburger alone. So, not only delicious, but also very healthy.

I eat half an avocado every day. They're delicious in smoothies, stir-fries, and salads. Because of the healthy fats and fiber, avocados are also very filling.

Asparagus is my favorite vegetable for dinner. It's low in calories yet very healthy. It's rich in vitamins C , E, K, and A, as well as minerals like potassium, phosphorus, and folate.

Vitamins C and E are antioxidants that help protect your cells from free radicals and oxidative stress, which contribute to chronic inflammation.

When asparagus is in season, try to include green asparagus regularly in your menu. There are many more delicious recipes than just asparagus with ham and egg. It's delicious with couscous, but also in a pasta salad or quiche. Browse the internet for inspiration.

Garlic may not look very impressive, but this small bulbous plant has significant medicinal properties. It belongs to the allium family and is related to onions, spring onions, chives, and shallots.

Scientists suspect that chronic inflammation is the underlying cause of many serious diseases, such as diabetes, cancer and heart disease.

Garlic can inhibit the activity of certain inflammatory proteins. Dr. Sudha Raj, a professor at Syracuse University's Falk College of Sport and Human Dynamics in Syracuse, New York, has conducted research into garlic's properties.

It contains phytochemicals such as allicin and organic sulfur compounds. These plant compounds are what give garlic its anti-inflammatory properties and why it's so incredibly good for your health.

Dr. Raj conducted a controlled double-blind study involving 70 women with the inflammatory autoimmune disease rheumatoid arthritis. They took a 1000 mg garlic supplement every day for 8 weeks [7] .

At the end of the study, they had lower inflammatory markers, less pain and fatigue, and their joints were less tender, compared to a placebo group. This study was published in 2020 in Phytotherapy Research.

So it's recommended to eat garlic more often. I add it to almost everything, and it tastes great in a wide variety of dishes.

Pepper can also help reduce inflammation. So far, most research has been conducted on animals, but it seems to indicate that the substance piperine in pepper can inhibit chronic inflammation.

I've always loved using pepper, purely for flavor. But now that I know how good it is for you, I add a little extra. If you're having a savory meal, don't forget to sprinkle a generous amount of pepper on top.

Green leafy vegetables, like spinach, are very healthy for you. The darker the leaf, the more valuable nutrients the plant contains. Spinach is definitely a vegetable you should eat regularly, as it contributes to good health in several ways.

This vegetable is high in potassium, a mineral important for healthy blood pressure. It helps lower blood pressure by counteracting the effects of sodium in the body. Spinach is also rich in vitamin K, which is essential for bone health and blood clotting.

Spinach is also rich in powerful antioxidants, such as vitamins A and E, neoxanthin, and violaxanthin. These substances have anti-inflammatory properties. They can therefore help reduce symptoms associated with conditions such as osteoporosis, arthritis, and asthma.

I like to use spinach in salads, but it is also delicious with an evening meal.

Drinking green tea can also help reduce inflammation. This tea is rich in powerful antioxidants (catechins). Not only are they natural anti-inflammatories, they also have antiviral properties and can kill bacteria [8] .

So it's definitely worth drinking a cup of tea regularly (at least three times a day). I like to buy Gunpowder green tea from my local health food store.

For this tea, the leaves are rolled into small balls (hence the name gunpowder). This helps preserve all the nutrients and keeps the tea fresh longer. The flavor is somewhat stronger and smokier than regular green tea, but very nutritious.