Best ​ anti-inflammatory foods

Inflammation is good and bad. 
On one hand, it helps your body defend itself from infection and injury. 
Chronic inflammation can lead to weight gain and disease. 
Studies show that some foods can fight inflammation. 

Turmeric
Turmeric reduces inflammation related to arthritis, diabetes, and other diseases. 
Eating 1 gram of turmeric daily combined with piperine from black pepper caused a significant decrease in the inflammatory marker CRP in people with metabolic syndrome.
https://pubmed.ncbi.nlm.nih.gov/25618800/ 

Tomatoes
Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties. 
Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer.
https://pubmed.ncbi.nlm.nih.gov/23970935/ 

Ginger
Ginger is an anti-inflammatory, which means it reduces swelling.
That may be especially helpful for treating symptoms of both rheumatoid arthritis and osteoarthritis. 
You might get relief from pain and swelling either by taking ginger by mouth or by using a ginger compress or patch on your skin.
https://pubmed.ncbi.nlm.nih.gov/10607493/ 

Peppers
Peppers are an anti-inflammatory superfood—but go red to reap the most benefits.
Of all the colors of bell pepper, red peppers contain the highest amounts of beta-carotene, quercetin, and luteolin. 
Luteolin has been found to neutralize free radicals and reduce inflammation.

Green Tea
Green tea reduces the risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions. 
Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG).
https://pubmed.ncbi.nlm.nih.gov/17584048/ 

Indian mackerel Rastrelliger kanagurta

Fatty Fish
Salmon, Mackerel, anchovies, sardines are few of the best sources of omega-3. EPA and DHA reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes, and kidney disease. 
Studies have found that people consuming salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein (CRP).
https://pubmed.ncbi.nlm.nih.gov/21142420/ 

Mushrooms
Mushrooms are very low in calories and rich in selenium, copper, and all the B vitamins. 
They also contain phenols and other antioxidants that provide anti-inflammatory protection. 

Broccoli
Broccoli is rich in sulforaphane, an antioxidant that fights inflammation.
Eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer. 
This may be related to the anti-inflammatory effects of the antioxidants they contain.
https://pubmed.ncbi.nlm.nih.gov/21593509/ 

Dark Chocolate
Dark chocolate is delicious, rich, and satisfying. It’s also packed with antioxidants that reduce inflammation. 
These may reduce your risk of disease and lead to healthier aging. 
Make  sure to choose dark chocolate that contains at least 70% cocoa — a greater percentage is even better — to reap these anti-inflammatory benefits.
https://pubmed.ncbi.nlm.nih.gov/24566441/ 

Avocado
Avocados are packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats. 
They also contain carotenoids and tocopherols, which are linked to reduced cancer risk. 
https://pubmed.ncbi.nlm.nih.gov/26447150/ 

Berries
Berries are small fruits that are packed with fiber, vitamins, and minerals. 
Berries contain antioxidants called anthocyanins.
These compounds have anti-inflammatory effects that may reduce your risk of disease. 
In a study, adults with excess weight who ate strawberries had lower levels of certain inflammatory markers associated with heart disease.
https://pubmed.ncbi.nlm.nih.gov/21242652/ 

Tasty looking olives extra virgin olive oil and olive leafs on dark wooden background.

Extra Virgin Olive Oil
Extra virgin olive oil is one of the healthiest fats you can eat. 
Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer, and other serious health conditions.
https://pubmed.ncbi.nlm.nih.gov/21443487/  

Disclaimer: The advice provided is intended for informational purpose only and does not substitute for professional medical advice.  Consult with your doctor if you’re seeking medical advice, diagnoses, or treatment.