15 Anti-Inflammatory Foods You Should Be Eating Right Now

A diet rich in anti-inflammatory foods is proven to reduce chronic inflammation and lower the risk and magnitude of the accompanying symptoms. Saturated fats, refined sugars and carbohydrates (including margarine), and red and processed meats are some of the triggers to inflammation, but there are a multitude of foods that have high anti-inflammatory properties. Specifically, foods high in omega-3 fatty acid and complex plant nutrients are very effective at quelling inflammation.

Avocados do contain some omega-3 fatty acids, but not enough to provide much benefit. However, avocado fat is monounsaturated and full of oleic acid, a type of fatty acid that has also been shown to reduce certain biomarkers of inflammation.

Check out this recipe for Avocado and Apple Chicken Salad tossed with red apples, jalapeño, pecans, and other tasty ingredients.

Beets are very high in both anti-inflammatory and antioxidant properties. Beets have also been linked to lowering blood pressure.

Check out this recipe for a Beet and Avocado Open-Faced Sandwich. Bonus: avocados are anti-inflammatory, too!

Like many deeply colored fruits and vegetables, blueberries have long been touted for their antioxidative and anti-inflammatory properties.

Eat them in a variety of ways: raw or cooked, sweet or savory. Try them for breakfast in this Warmed Muesli with Blueberry Compote.

Bone broth has been a popular food trend recently and for good reason. Hidden within the hard bone of animals is a wealth of nutrients. In addition to being an anti-inflammation source, homemade versions of broth contain gelatin, which helps the digestive system and contains tons of nutrients such as the amino acids proline and glycine, which promote healthy joint function.

Click here to find out how to make your own Bone Broth!

Broccoli’s dark green color is host to many phytonutrients that inhibit inflammation.  

Click here for the recipe for Seared Sesame Broccoli Rabe Bánh Mì Barley Bowls.

These little seeds are chock-full of omega-3 fatty acids, fiber, and protein. Not only are they anti-inflammatory, they also promote healthy brain function.

Try these Parmesan Cayenne Chia Seed Crackers for a delicious dose of chia.

We’re not talking about the sugar-filled milk chocolate in the candy aisle; instead we’re talking about dark chocolate. Cacao contains an antioxidative chemical called polyphenol, which is highly anti-inflammatory.

Try this gorgeous recipe for Slimmed-Down Dark Chocolate Zucchini Cake to incorporate more dark chocolate into your diet. 

Egg yolks are home to a wealth of omega-3 fats. However, some say that the actual amount of omega-3 varies with the amount of omega-3 in the food that is eaten by the hen. To ensure you’re getting the most-possible omega-3s from your eggs, look for the highest-quality eggs that come from organic, pasture-raised hens.

In this recipe for Eggs and Greens Breakfast Skillet you get not only get omega-3s, but also the phytonutrients from the dark vegetables. Check it out here!

Long-chain omega-3 fatty acids are found in fatty layers of cold-water fish and shellfish such as salmon, mackerel, tuna, and sardines. Omega-3 is essential in reducing and preventing inflammation.

Click here for a recipe for Pan-Seared Albacore Tuna Loin.

Darkly colored vegetable such as chard and kale are excellent sources of fiber, folate, and a wide range of carotenoids and phytonutrients. Spinach, too, is one of the most nutrient-dense foods.

Check out our best spinach, kale, and chard recipes, and click here to see this recipe for a Spinach Smoothie with Apple, Kale, and Avocado.

Ginger is a rhizome that has been known for centuries for its powerful health benefits, from being anti-inflammatory to helping with digestion, arthritic pain, and cancer.

Click here for the recipe for Gingery-Carrot Soup.

The antioxidants in matcha may reduce inflammation. Studies suggest the benefits from green tea’s polyphenols – a type of antioxidant – and matcha boasts higher concentrations than steeped green tea.

Try this recipe for a homemade Matcha Latte.

Nuts such as almonds and walnuts contain a lot of good omega-3 fatty acids, which essential in fighting inflammation.

Click here for this Almond Milk recipe.

Pineapple contains a special nutrient called bromelain. Bromelain is often used to prevent indigestion and has very powerful inflammatory qualities – so much so that it is approved to treat superficial swelling and inflammation post-surgery. 

Pineapple is versatile and can be used in anything from salsa to cocktails. Try it as an appetizer in this Pineapple Shrimp in Endive Leaves recipe.  

Turmeric, part of the ginger family, is commonly found in Middle Eastern and Southeast Asian cuisines such as Indian curry. Turmeric as medicine could be the most effective anti-inflammatory ingredient around.

Click here for a Roopa’s Lemongrass and Turmeric Chicken recipe.