10 of the Best Anti-Inflammatory Foods

for Better Health and Aging 

News flash— inflammation is vital to your health.

Yes, it’s painful, which is probably why you’re searching for anti-inflammatory foods online— but inflammation is your body’s way of protecting itself and recovering from an injury or infection.

The pain, swelling, redness, heat, and loss of function are normal signs of inflammation. 

HOWEVER, inflammation should only occur for a short time (acute inflammation), enough for the body to heal and recover. If it lasts for several months or years, it becomes dangerous.

Chronic inflammation puts you at risk of developing autoimmune disorders, rheumatoid arthritis, diabetes, cardiovascular diseases, and cancer. It also ages you faster by breaking down your precious collagen and limiting your movements until your muscle slowly wastes away. 

The bottom line is that you must ease inflammation before it harms you. But instead of taking drugs, reduce inflammation naturally by eating anti-inflammatory foods.

Research says anti-inflammatory foods are preferable to anti-inflammatory drugs because they have lower toxins and zero side effects.

Here are some of the most powerful anti-inflammatory foods to start you off on your journey toward healing and healthier aging.

Another study shows that anthocyanins also reduce insulin resistance and enhance our cells’ glucose utilization, reducing our risk of developing type II diabetes. 

In addition, the ellagic acid found in raspberries is proven to fight oxidative stress, reduce inflammation, and reverse the development of metabolic diseases like obesity, diabetes, and heart diseases.

Not only are these anti-inflammatory fruits delicious and colorful, but they’re also life-saving.

2. Pomegranates

Pomegranates are packed with polyphenolic compounds that fight disease-causing free radicals. 

Pomegranate also contains punicalagin, another compound that eases inflammation by inhibiting the production of inflammatory cytokines.

Aside from that, punicalagin also protects our muscles from damage during short-term or acute inflammation.

Resveratrol also protects us from cognitive decline due to aging, thanks to its antioxidant and anti-inflammatory effects. One study shows resveratrol interferes with beta-amyloids, a type of protein that plays a role in the development of Alzheimer’s disease.

In addition, research found that a daily intake of resveratrol reduces inflammation and counters ischemic heart disease and heart failure.  

4. Cherries

Cherries are an excellent source of anthocyanins and catechins— powerful antioxidants that reduce inflammation before it causes life-threatening diseases.

Research found that the anthocyanins in cherries help ease inflammation, stress, and damage in our muscles after an intense workout. 

Additionally, cherries contain plenty of flavonoids. These natural substances protect our body from stress, inflammation, and narrowing of blood vessels— all of which lead to cardiovascular diseases.

5. Beets

Beets contain betalains, another antioxidant that helps treat diseases related to oxidative stress and inflammation. Betalains also provide great relief to people suffering from fibromyalgia and rheumatoid arthritis.

Beets also have nitrates, natural chemicals that take good care of your heart. Once ingested, your body turns nitrates into nitric oxide, which enhances blood flow, lowers blood pressure, and reduces your risk of heart diseases.

Broccoli, in particular, contains sulforaphane. It’s an antioxidant that has anti-inflammatory and anti-cancer properties. It eases inflammation by lowering the levels of cytokines, the cells that signal inflammatory cells to go to the inflamed or injured areas in your body.  

7. Mushrooms

Another terrific addition to your natural anti-inflammatory diet is mushrooms.

Mushrooms are macrofungi loaded with carbohydrates, amino acids, and proteins. They also contain bioactive metabolites and antioxidants that carry numerous health benefits, including anti-inflammatory properties.

A specific mushroom called lion’s mane or yamabushitake is known for its potential to reduce chronic inflammation in the fat tissue, which is associated with obesity.

However, you should only lightly cook the mushrooms or eat them raw. A study shows cooking mushrooms thoroughly lowers their anti-inflammatory benefits.

8. Turmeric

Aside from being the go-to spice for a drool-worthy curry recipe, turmeric is also a potent natural therapeutic agent. 

Turmeric contains curcumin, a substance that’s been widely studied because of its antioxidant, anti-inflammatory, antidiabetic, and stress-fighting properties.

According to a study published in the Journal of Dietary Supplements, curcumin reduces oxidative stress and relieves the symptoms of osteoarthritis.

This finding is supported by another study that proves curcumin is a powerful remedy against chronic inflammation caused by oxidative stress. 

Its potency makes curcumin an essential player in preventing and treating serious diseases associated with chronic inflammation, such as diabetes, heart disease, inflammatory bowel disease, and cancer.

10. Green Tea

Green tea is probably one of the healthiest drinks there is. 

It’s proven to help us prevent the development of diabetes, Alzheimer’s disease, heart disease, and cancer. It also helps regulate the effects of stress and inflammation in our bodies to reduce our risk of developing diabetes.

Green tea’s health benefits are largely due to its powerful antioxidants and anti-inflammatory agents, particularly the epigallocatechin-3-gallate or EGCG.

EGCG is a compound commonly found in plants that eases inflammation by reducing the production of cytokines.

By interfering with cytokine production, EGCG calms our body’s inflammatory response, helping prevent chronic inflammation and its associated diseases.

Take a superfood powder that has them all