20 Anti-Inflammatory Foods List for Relief from Inflammation

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

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.

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

Purple Vegetables

1. 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.

2. 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.

3. 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.


4. Turmeric

There are many medical conditions where turmeric extracts have produced far better results than conventional drugs. One of the most powerful advantages that curcumin has over traditional medical treatment is that it produces no side effects.

Curcumin is the main anti-inflammatory compound in turmeric. This curcuminoid is one of the world's most potent anti-inflammatory agents. It's highly effective in providing relief from chronic pain, as in rheumatoid arthritis.

Researchers believe that curcumin will be a good natural option for people suffering from vascular thrombosis and even Alzheimer's disease.

5. Ginger

Turmeric’s rise to anti-inflammatory fame brought with it its equally-potent cousin, ginger. Even if it is not a natural part of your current diet, ginger is so versatile that you could easily include it in your diet.

According to Ayurvedic medicine, ginger has an amazing ability to boost the immune system. It's known to cleanse the body's lymphatic system and can break down toxins that accumulate in the organs. Health experts believe that ginger may even help to reverse inflammation resulting from asthma and allergies.

You can buy ginger tea bags, or you can just as easily make a ginger beverage yourself. Get a piece of old (matured) ginger root and slice off a 1-inch-long piece. Either grate it or mash it and then boil it in plain water for about 10 minutes. Once you can taste the pungency, take it off the burner.
Add a little raw honey and drink a glass of your ginger water warm.

You can boil a slightly larger piece of ginger for about 20 minutes to get a strong flavor. Add a tablespoon or two to your morning smoothie or cup of tea for some wake-up zing.

Turmeric benefits for skin

6. Leafy, green vegetables

Green, leafy vegetables are especially high in antioxidants. Examples of these are spinach, kale and Swiss chard. The latter is also rich in vitamin K, which helps to protect the brain against oxidative stress.

If you don't like eating portions of green, leafy vegetables, you can always add some greens to a smoothie instead. Try this green juice recipe for size:

Anti-Inflammatory Juice Recipe

Anti inflammatory juice


1 cup fresh, cubed pineapple
1 cup spinach
4 celery stalks
1 lemon
1/2 green apple
1/2 cucumber
1 knob ginger


Run all the ingredients through a vegetable juicer. Gently stir the juice and drink immediately. Never prepare fresh juice to keep for later - not even in the fridge. The juice will begin to oxidize once it's released from the cells of the vegetables so the sooner you drink it, the better.

7. Bok Choy (Chinese cabbage)

Bok choy is rich in antioxidant vitamins and minerals. It's also a very versatile vegetable so you can use it in many recipes. I like to stir-fry mine with chopped garlic, ginger and soy sauce with a touch of honey. This vegetable should definitely be included in your anti-inflammatory foods list.

8. Celery

Besides being an excellent source of potassium, celery can also improve blood pressure and cholesterol. Celery seeds are especially good for fighting bacterial infections and lowering inflammation.

9. Blueberries

Thanks to the antioxidant, quercetin, blueberries are able to fight inflammation and cancer. That key antioxidant is also able to improve motor function and memory and slow down mental decline.

Anti-Inflammatory foods list

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 etc.

Make a good, healthy tuna sandwich for lunch, using sprouted 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

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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