20 Anti-Inflammatory Foods List for Relief from Inflammation

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Anti Inflammatory Foods List

Anti-Inflammation Foods List to Relieve Inflammation Pain

Did you know that inflammation is the root cause of most diseases? If your doctors told you that you suffer from chronic inflammation, he might have advised you to make some serious changes to your diet. However, these changes can often be drastic and therefore difficult to stick to.

Nutrition experts advise that it’s best to introduce anti-inflammatory foods into your diet gradually, over time. Also, move away from the processed foods that are so prevalent in our Western diet.

Read: How Black Pepper Helps Boost Nutrient Absorption
(especially important for turmeric absorption)

To help you plan a new anti-inflammation diet, the following anti-inflammatory foods list would be a good starting point.

1. Turmeric

Curcumin, a molecule found in turmeric, is one of the best anti-inflammatory ingredients. According to the Journal of Cellular Physiology, curcumin can have a beneficial effect on various immune cells.

An October 2017 study states that turmeric may help manage inflammatory conditions as well as exercise-induced inflammation and muscle soreness.

Watch this video on PuraTHRIVE’s Curcumin Gold supplement:

Here are some foods that you can easily work into your daily meals to effectively reduce inflammation naturally:

Purple Vegetables

2. Purple Carrots

There’s a good chance that you already consume carrots regularly. All you need to do is exchange the orange for the purple. Records from about 1000 years ago show that, originally, wild carrots were white or purple. 600 years later, after the carrot was fully domesticated, the Dutch bred an orange variety mainly because it made a plate look better and brighter.

Purple carrots are rich in antioxidants and particularly good for your nerves. When there too many free radicals in your system, they mob the nerves and strip them of their protective sheaths. This leaves the nerves vulnerable to inflammation. As a result, you might experience intense neuropathic pain.

The antioxidants in purple carrots fight off free radicals and keep your nerves safe and healthy. Indeed, all purple fruit and vegetables have similar benefits and are fabled in Ayurvedic medicine.

3. Beetroot

Beetroot’s rich, red color is a good indication of its powerful antioxidant properties. It’s the antioxidant, betalain, that gives beetroot its unique, deep-red color.

Beets also contain a good amount of magnesium, which can help prevent problems like kidney stones. When you consume enough anti-inflammatory foods like beetroot, your body can more effectively balance minerals and other nutrients.

4. Red cabbage

You’ll notice that “red” cabbage is actually a shade of purple. So, the benefits are the same as those derived from purple carrots. You’ll notice that richly-colored foods feature prominently on our anti-inflammatory foods list!

Love your coleslaw? Use red cabbage instead of white. Be careful with any store-bought dressing as it may contain sugar, which provokes inflammation. You can also make a delicious, healthy salad with red cabbage and a Japanese dressing made of rice vinegar, Japanese soy sauce, olive oil and a touch of raw honey.

5. Bell Peppers and Chili Peppers

anti-inflammatory benefits of peppers

Bell and chiili peppers are rich in Vitamin C and are loaded with antioxidants that have powerful anti-inflammatory properties. An important antioxidant in bell peppers is quercetin, which may reduce the effects of the inflammatory disease, sarciodosis.

6. Tomatoes

The humble tomato is extremely nutritious. They have a rich Vitamin C content, as well as potassium and lycopene, which is an antioxidant with powerful anti-inflammatory properties.

Note: Lycopene is better absorbed with a source of fat, such as extra-virgin olive oil.

7. Avocados

Avocados are a powerhouse of nutrition. They are packed with magnesium, potassium, fiber and healthy fats.

In a February 2013 study, participants eating 2 ounces of avocado with a hamburger had a lower inflammatory response than those who ate the hamburger alone.

8. Olive Oil

Extra-virgin olive oil, which has a prominent place in the Mediterranean diet, is highly nutritious. The mechanical extraction process does not alter its nutritional composition.

The oil has many beneficial properties and may help in the management of some immune-inflammatory diseases such as sclerosis, inflammatory bowel disease, rheumatoid arthritis and lupus.

9. Ginger

anti-inflammatory benefits of ginger

Ginger is closely related to turmeric and each can be used fresh or dried and powdered.

Studies have shown that ginger can help reduce inflammation in the body. One of ginger’s anti-inflammatory compounds, gingerol, is believed to be important in reducing inflammation in the brain and spinal cord.

10. Broccoli

Broccoli is high in magnesium and potassium and is also a powerful antioxidant. Its vitamins and other nutrients work together to fight chronic inflammation and lower oxidative stress.

11. Pineapple

Pineapple is a rich source of the digestive enzyme, bromelain. Researchers have found that bromelain is able to regulate the immune response that so often leads to unnecessary inflammation.

Bromelain can also fight blood clotting and can prevent blood platelets from sticking to each other.


12. Tuna

For many, chronic inflammation decreases in the face of Omega-3 fatty acids that are commonly found in fatty fish like tuna, sardines, anchovies and mackerel.

Make a good, healthy tuna sandwich for lunch, using whole-grain or gluten-free bread. Or you could toss some pan-seared tuna into a red cabbage salad for a meal seriously loaded with formidable anti-inflammatory ingredients. You can even make a tuna dip with walnuts, which is also rich in Omega-3 fatty acids.

13. Salmon

Salmon is an excellent source of Omega-3 fatty acids. These are some of the most potent anti-inflammatories. Because Omega-3s reduce inflammation so well, they can greatly improve or prevent chronic disease.

If you’re thinking of introducing salmon into your diet, make sure your fish are wild-caught and not from a factory farm.

14. Bone Broth

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Bone broth has a rich supply of minerals that your body can easily absorb. It also contains glucosamine and chondroitin sulfates, compounds that can reduce arthritis, joint pain and inflammation.

If you’re suffering from leaky gut, the collagen and amino acids in organic bone broth can help soothe and heal the damaged intestinal walls.

15. Coconut oil

It’s wonderful the way oils and herbs can work together to form anti-inflammatory partnerships. Together, they create strong anti-inflammatory compounds. This is especially true of coconut oil and the curcuminoids in turmeric.

anti inflammatory foods recipes

The high levels of antioxidants in virgin coconut oil have been effective in healing inflammation and arthritis. Coconut oil is also a leading natural remedy for osteoporosis, thanks to the way it fights oxidative stress and free radicals.

You can use coconut oil topically as well as in the kitchen. It’s a heat-stable oil, which makes it perfect for sautéing your anti-inflammatory vegetables!

Seeds and Nuts

16. Flax seeds

Flax seeds are loaded with antioxidants, besides being an excellent source of Omega-3s and phytonutrients. The seeds’ rich supply of antioxidants helps support hormone balance, cellular health and anti-aging.  They can also support the growth of probiotics in the gut and help get rid of yeast and candida.

To make sure your digestive tract has easy access to flax seeds’ many benefits, give them a quick spin in your coffee grinder before consuming.

17. Chia seeds

Chia seeds have both Omega-3 and Omega-6 fatty acids. Chias have abundant antioxidant and anti-inflammatory properties. They’re also rich in vitamins A, B, E and D and their mineral content includes iron, sulfur, manganese, copper, magnesium and iodine.

Chias are especially good for supporting the health of your heart. Consuming chia seeds regularly can lower blood pressure, regulate cholesterol and, of course, reverse inflammation.

18. Walnuts

If you’re not consuming much meat, you can make up for the lack of protein and Omega-3s by including nuts and seeds in your diet. Walnuts are rich in Omega-3; adding some to a green, leafy salad can make a satisfying anti-inflammatory meal.

Walnuts are unusually rich in a form of vitamin E that provides significant protection for the heart. They are also believed to decrease the risk of certain cancers. Some of the nutrients in walnuts are difficult to find in other foods.

19. Hemp oil

It has become well known that the cannabidiol (CBD) component of hemp oil is an excellent anti-inflammatory. CBD oil also has antioxidant, anti-convulsive and anti-psychotic benefits. Research has shown that CBD can also be effective in treating diabetes, bowel disorders, rheumatoid arthritis and nausea.

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20. Raw Oats

Oats are a highly nutritious cereal grain. When eaten regularly, they can help reduce blood cholesterol. They also provide important vitamins, minerals, fiber and antioxidants. Oats contain anti-inflammatory compounds that are not found in other cereal grains. These compounds (called avenanthramides) are believed to inhibit the growth of cancer cells, without harming healthy cells.

Overcoming chronic inflammation requires long-term lifestyle changes – especially in your diet. They are necessary, and you’ll need to work hard to stick to them. But the rewards are great! You have seen 20 simple ways to increase the amount of natural anti-inflammatory capacity in your body.

Try out the 20 foods on this anti-inflammatory foods list. Once you experience how good they can make you feel, you’ll never look back.

Anti-Inflammatory Foods List

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