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Best Anti Inflammatory Foods You Should Be Eating Now

Inflammation is an eternally important part of our immunity system as it is one of the prime factors responsible for healing of our wounds. But as they say, "Too much of anything good is also bad" and Inflammation is no exception either. The excessive inflammation can lead to several diseases and health problems like obesity, heart disease, rheumatoid arthritis and cancer etc. The Chronic inflammation can disturb your metabolism-regulating hormones, spur insulin resistance, and even cause you to hang onto water weight. High-sugar foods and saturated fats are usually known to spur Inflammation. They hyper-activate your immunity system, which can lead to joint pain, fatigue and damage to the blood vessels etc.

However, just like so many Inflammation causing food items and drinks, there are so many less known anti-inflammatory foods as well. Such food items generally contain anti-inflammatory components which can curb inflammation. Best part of these anti-inflammation food items is that you can easily add them to your plate by incorporating them in your daily diets.

Here is a List of Top-10 Anti Inflammatory Food Items

Un-refined Grains

Instead of consuming refined grains such as white bread, cereal, rice, and pasta etc, the consumption of fiber rich whole grains or un-refined grains is studied to keep the harmful inflammation at bay. The extra fiber present in whole grains has been shown to reduce levels of C-reactive protein (an indicator of inflammation in the blood). Moreover, un-refined grains also contain lower sugar levels than those present in refined grains.


Nuts like walnut, almonds etc are rich in fiber, calcium, and vitamin E, which are some of the best anti-inflammation agents. Especially walnut contains high amounts of alpha-linolenic acid (a type of omega-3 fat), which again offers heavy resistance to unhealthy inflammation. Moreover, almost all the nuts are packed with antioxidants, which help your body to fight off and repair the damage caused by inflammation.


As doctors say, “Diets comprising of colorful vegetables diets are healthier than those consisting of monotonous vegetables like potatoes and corns”. Colorful peppers, tomatoes, squash, and leafy vegetables have high quantities of antioxidant vitamins and lower levels of starch, which are known to reduce pain and inflammation. In fact hot peppers (like chili and cayenne) are richly packed with capsaicin, which itself is used as a chemical in topical ointments for inflammatory pains.


This rich in red color vegetable is equally rich in anti-oxidants too. The anti-oxidants are one of the best anti-inflammation agents and that’s why the Beets and Beet juices have been reported to reduce the inflammation. Moreover, the presence of fibers, vitamins and betalains (plant pigment) also offer considerable resistance to cancer and heart disease causing agents.

Ginger and Turmeric

Various studies have shown the wonderful anti-inflammation properties of both ginger and turmeric. While on one hand, the turmeric is found to help the body to turn off NF-kappa B (a protein that regulates the immune system and triggers the process of inflammation). On the other hand, ginger has been reported to reduce inflammation in the intestines when taken in supplement form.

Olive Oil

Olive oil is rich in natural anti-inflammatory agents and is healthier for your heart too. Studies have revealed that presence of oleocanthal in the oil prevents the production of pro-inflammatory COX-1 and COX-2 enzymes. Moreover, by using extra-virgin olive oil in lieu of other fats, such as butter, you can considerably cut down on excess calories which you otherwise would have consumed. So, instead of refined or mustard oil, better use olive oil for preparing food and make it a part of your daily dose.

Garlic and Onions

Well known for their immunity boosting properties, both garlic and onion have also been researched to work similarly as NSAID pain medications (like ibuprofen) do and ultimately shut off the pathways for inflammation. Especially onions are found to contain several anti-inflammation ingredients including phytonutrient quercetin and the compound allicin, which further breaks down to produce free-radical fighting sulfenic acid.

Green Tea

The studies have reported that there is presence of certain photo chemicals in green tea, which are brilliant anti-inflammation agents and also help in preserving your joints for long. Moreover, the rich presence of anti-oxidants in green tea is also known to resist the generation of cancer cells. Drinking 5-7 cups daily is a healthy habit to adopt in your day to day life.


Low in fats, calories and absolutely blessed with enriched presence of anti-oxidants, berries are one of the perfect natural settings for fighting inflammation. Moreover, the presence of anthocyanins (chemical that gives them their rich color). Studies have shown the red raspberries help in prevention of arthritis as well.

Tart Cherries

Researchers have shown that Tart Cherries have the highest anti-inflammatory content of any food. The Tart Cherry juices have also been reported to reduce the inflammation in blood vessels up to 50%. It has also been shown to help athletes improve their performance and reduce their use of anti-inflammatory pain meds. Eating 1.5 cups of tart cherries or drinking 1 cup of tart cherry juice everyday is suggested by experts. Kindly note that sweet cherries are not found to have such effects, it’s just the Tart Cherries.

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