Best Anti Inflammatory Foods List

If you’re looking for a complete Anti Inflammatory Foods List, then this article will not disappoint you! It covers a wide range of foods that can help you fight inflammation and live a healthier life.

anti Inflammatory foods list pdf-1
Anti Inflammatory foods list

What is inflammation

Have you ever noticed redness, swelling, or pain in your body after an injury or an infection? Well, that’s inflammation — a natural process that helps the body fight off harmful invaders and repair damaged tissues. Inflammation is actually a normal and necessary part of our immune system’s response.

However, sometimes this response can become chronic and lead to long-term damage and health problems. Chronic inflammation has been linked to a variety of conditions, including heart disease, diabetes, and even some cancers. That’s why it’s important to take care of our bodies by eating a healthy diet, getting enough sleep, and exercising regularly, as these habits can help reduce inflammation and promote overall health.

Nutrients that make foods anti-inflammatory

Several nutrients and compounds have anti-inflammatory properties and can be found in a variety of foods. Among these are:

  • Omega-3 fatty acids: Omega-3 fatty acids, which are found in fatty fish such as salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, walnuts, and olive oil, have been shown to have anti-inflammatory properties.

  • Antioxidants: Antioxidants, which can be found in colorful fruits and vegetables like berries, citrus fruits, spinach, kale, and sweet potatoes, can help reduce inflammation by neutralizing free radicals in the body.

  • Fiber: Fiber is found in whole grains, fruits, and vegetables. It helps reduce inflammation by making good gut bacteria grow.

  • Vitamin D: Vitamin D, which is found in fatty fish, eggs, and fortified foods like milk and cereal, has been shown to have anti-inflammatory properties. Vitamin D can inhibit the activation of immune cells that contribute to inflammation, such as T cells and B cells. By regulating the activity of these immune cells, vitamin D can help reduce inflammation in the body.

  • Polyphenols: Polyphenols are antioxidants and anti-inflammatory compounds found in tea, red wine, and many fruits and vegetables.

Anti-Inflammatory Foods List

You can download your Anti-Inflammatory Foods List here and use it as a reminder for the foods you should eat on a daily basis to fight inflammation.

Vegetables

Vegetables are packed with all sorts of nutrients and compounds that can help reduce inflammation in the body. For starters, many vegetables are rich in antioxidants, such as vitamin C, vitamin E, and beta-carotene, which can help neutralize free radicals and reduce oxidative stress, a major contributor to inflammation.

Vegetables are also an excellent source of fiber, which feeds the beneficial bacteria in our gut and promotes a healthy microbiome, reducing inflammation in the gut and throughout the body. Additionally, many vegetables like cabbage, potatoes, spinach, bell peppers, and carrots contain phytochemicals, such as flavonoids and carotenoids, which have been shown to have anti-inflammatory properties.

To learn how these vegetables lower inflammation in the body, check out the following article:

15 Best Anti-Inflammatory Vegetables To Reduce Inflammation

Fruits

Fruits are anti-inflammatory due to their high levels of bioactive compounds such as antioxidants, phytonutrients, dietary fiber, vitamins, and minerals. Antioxidants like vitamin C and flavonoids eliminate free radicals that cause oxidative damage, leading to chronic inflammation. Phytonutrients present in fruits like polyphenols, carotenoids, and anthocyanins regulate the immune system and reduce inflammation by modulating signaling pathways.

Fruits like pears, oranges, kiwis, and bananas are also good sources of dietary fiber, which promotes gut health and reduces chronic inflammation. Moreover, fruits contain vitamins and minerals such as potassium, magnesium, and vitamin K, which have anti-inflammatory properties and are beneficial for general health. Eating a variety of the fruits listed below can help reduce inflammation and promote overall health. To find out the details on how these fruits reduce inflammation, check out this article:

13 Best Anti-Inflammatory Fruits That Fight Inflammation

Anti-inflammatory foods list pdf -2
Anti-inflammatory vegetables and fruits

Nuts and seeds

There are several nuts and seeds that have been shown to have anti-inflammatory properties. Some of the best include:

  • Almonds: Almonds contain folate, an essential nutrient that is important for DNA synthesis and cell division. Folate plays an important role in many cellular processes that are involved in regulating inflammation. Folate deficiency has been linked to increased levels of inflammatory markers in the body, and studies have shown that folate supplementation may help reduce inflammation in certain populations, such as older adults or those with chronic kidney disease.

  • Brazil nuts: Brazil nuts are particularly high in selenium, which is a mineral that has antioxidant properties and may have anti-inflammatory effects. Selenium helps to neutralize free radicals in the body, which can contribute to inflammation and tissue damage.

  • Cashews: Cashews are high in monounsaturated fats, which can help reduce inflammation and promote heart health. Cashews are a good source of magnesium, which helps regulate immune function and reduce inflammation in the body. Cashews also contain antioxidants, such as vitamin E, which can help reduce inflammation by neutralizing free radicals in the body.

  • Hazelnuts: Hazelnuts are rich in vitamin E, a potent antioxidant that neutralizes free radicals to help prevent osteoporosis. Hazelnuts also contain polyphenols, a type of antioxidant that aids in regulating blood pressure levels and maintaining the health and flexibility of blood vessels, thereby facilitating proper blood flow.

  • Macadamia nuts: Macadamia nuts are high in monounsaturated fats, which have been shown to lower the risk of heart disease and stroke by reducing levels of LDL (bad) cholesterol in the blood. These fats also provide essential nutrients that support the development and maintenance of the body’s cells.

  • Walnuts: Walnuts are a good source of omega-3 fatty acids, which have been shown to have anti-inflammatory effects in the body. They also contain polyphenols, which have antioxidant and anti-inflammatory properties.

  • Flaxseeds: Flaxseeds are one of the best sources of alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid. They also contain lignans, which have antioxidant and anti-inflammatory properties.

  • Chia seeds: Chia seeds are another good source of ALA, as well as fiber, protein, and antioxidants. They have been shown to have anti-inflammatory effects in animal studies. Chia seeds are a particularly good source of quercetin, a flavonoid that has been linked to improved cardiovascular health, reduced blood pressure, and improved blood flow.

  • Pumpkin seeds: Pumpkin seeds are a good source of healthy fats, fiber, and minerals such as magnesium and zinc. Zinc is essential for the development and functioning of immune cells and is involved in the formation of collagen, which is a vital component of skin and other tissues. Zinc has also been linked to improved cognitive function, including memory and attention.

  • Sesame seeds: Sesame seeds are a good source of healthy fats, fiber, and minerals such as copper and manganese. They also contain lignans, a type of phytoestrogen that can help regulate hormone levels in the body. Lignans have also been linked to improved heart health by reducing inflammation, lowering cholesterol levels, and reducing blood pressure.
anti Inflammatory foods list pdf nuts n seeds
Anti Inflammatory nuts and seeds

Foods high in Vitamin D

There are few natural food sources of vitamin D, but some of the best sources include:

  • Fatty fish: Fatty fish such as salmon, tuna, mackerel, and sardines are excellent sources of vitamin D. A 3-ounce serving of cooked salmon contains about 447 IU of vitamin D.

  • Egg yolks: Egg yolks are another good source of vitamin D, with a single large egg containing about 44 IU of vitamin D.

  • Mushrooms: Some types of mushrooms, such as shiitake, maitake, and portobello, can provide a small amount of vitamin D. The vitamin D content of mushrooms can be increased by exposing them to UV light.

  • Fortified foods: Many foods are fortified with vitamin D, such as milk, orange juice, cereals, and plant-based milk alternatives. The amount of vitamin D added to these foods varies, so it’s important to check the label to see how much vitamin D is included.

  • Cod liver oil: This is a supplement that is very high in vitamin D. One tablespoon (15 ml) of cod liver oil contains about 1,360 IU of vitamin D.

It’s important to note that it can be difficult to get enough vitamin D from food alone, especially if you live at a northern latitude or don’t spend much time outdoors in the sun. In such cases, supplementation or fortified foods can be helpful to meet the recommended daily intake of vitamin D.

Whole grains

Whole grains such as barley, buckwheat, farro, millet, and quinoa are considered to have anti-inflammatory properties.

  • Barley: Barley contains beta-glucans, a type of soluble fiber that has been shown to have anti-inflammatory effects. Barley also contains short-chain fatty acids, which are produced by gut bacteria during the fermentation of fiber. These fatty acids have been shown to have anti-inflammatory effects in the body.

  • Buckwheat: Buckwheat is a good source of rutin, a plant compound that has been shown to have antioxidant and anti-inflammatory properties. Rutin, a type of bioflavonoid, aids in the utilization of vitamin C, the production of collagen, and potentially supports the immune system.

  • Farro: Farro is a good source of magnesium, a mineral that has been shown to inhibit the production of pro-inflammatory cytokines, which can help reduce chronic inflammation. Farro is also a great source of B vitamins that are involved in the production of white blood cells, which are important for the immune system’s response to inflammation.

  • Quinoa: Quinoa contains several types of polyphenols, including quercetin and kaempferol, which have been shown to have antioxidant and anti-inflammatory effects. Kaempferol may have anti-cancer effects, particularly in reducing the growth and spread of certain types of cancer cells. Kaempferol has also been linked to improved cardiovascular health by reducing blood pressure and improving blood flow, as well as reducing oxidative stress and inflammation.

  • Wheat: Wheat germ is the nutrient-rich inner layer of wheat that contains vitamin E, a powerful antioxidant that inhibits the oxidation of LDL cholesterol, a process that is considered to be an important step in the development of atherosclerosis. Additionally, vitamin E may also help prevent the formation of blood clots that could increase the risk of a heart attack or venous thromboembolism. Wheat is also a great source of fiber. Fiber in whole-grain wheat can help promote healthy gut bacteria, which in turn can reduce inflammation.
Anti inflammatory whole wheat toast with avocados
Anti inflammatory whole wheat toast with avocados

Beans and lentils

  • Pinto beans: pinto beans contain high levels of folate, magnesium, and potassium, which are all essential for maintaining healthy inflammatory responses in the body. These minerals play important roles in regulating the production of cytokines, which are proteins that contribute to the inflammatory response.

  • Navy beans: Navy beans are rich in flavonoids, which are plant compounds that have powerful anti-inflammatory properties. Folate, also known as vitamin B9, is a water-soluble vitamin that helps to regulate the production of cytokines by reducing the levels of a compound called homocysteine, which can contribute to inflammation. High levels of homocysteine have been associated with an increased risk of chronic diseases such as heart disease, stroke, and dementia. By reducing homocysteine levels, folate can help to reduce inflammation and lower the risk of these diseases.

  • Great Northern beans: Great Northern beans contain a type of carbohydrate called resistant starch, which acts as a prebiotic, feeding beneficial gut bacteria in the digestive tract. This can help to reduce the number of harmful bacteria in the gut, which can trigger an inflammatory response. A healthy gut microbiome has been linked to lower levels of inflammation throughout the body.

  • Red kidney beans: Red kidney beans contain a variety of phytochemicals, including flavonoids, tannins, and anthocyanins. Studies have shown that consuming anthocyanins can have a positive impact on memory, language, and attention. For example, one study found that drinking cherry juice daily improved speech and memory in older adults with mild or moderate dementia. Another study showed that anthocyanins increased blood flow to specific areas of the brain that are responsible for memory, language, and attention. Experts believe that these benefits are due to anthocyanins’ powerful antioxidant and anti-inflammatory properties. Red kidney beans are also a good source of minerals such as magnesium, zinc, and iron, which have been linked to anti-inflammatory effects.

  • Black beans: Black beans contain flavonoids, which are antioxidants that have been shown to have anti-inflammatory effects. Flavonoids can help reduce the production of inflammatory cytokines and protect against oxidative stress. Black beans also contain various phytochemicals, such as saponins, which promote cardiovascular health by lowering cholesterol and body fat levels. Studies have shown that saponins work by binding with bile salts to prevent cholesterol absorption. Clinical trials have even demonstrated that saponins can reduce total and LDL (bad) cholesterol levels without affecting HDL (good) cholesterol levels.

  • Brown lentils: Brown lentils are the most common type of lentil and are a good source of fiber, protein, and various minerals. They contain phytochemicals such as flavonoids, which have been shown to have anti-inflammatory effects.

  • Red lentils: Red lentils are high in protein and fiber, and also contain anthocyanins, which are powerful antioxidants that have been linked to anti-inflammatory effects.

  • Green lentils: Green lentils are a good source of protein, fiber, and iron. They also contain folate, which has been linked to anti-inflammatory effects by reducing levels of pro-inflammatory cytokines.

  • French lentils: French lentils are a type of green lentil that is smaller and darker in color. They are a good source of protein and fiber, and also contain anthocyanins, which have been shown to have anti-inflammatory effects.
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Anti-inflammatory lentils, beans, and legumes

Anti inflammatory foods list – Herbs and spices

Herbs and spices such as basil, devil’s claw, thyme, turmeric, garlic, ginger, etc. have been linked to various anti-inflammatory effects. Basil contains essential oils such as eugenol that inhibit the activity of cyclooxygenase (COX), an enzyme that is responsible for the production of prostaglandins, which are inflammatory molecules in the body . Thyme contains flavonoids and other phytochemicals that have been shown to have anti-inflammatory effects.

Turmeric contains curcumin, which is a potent anti-inflammatory compound that has been studied for its potential to treat a variety of inflammatory conditions. Garlic contains sulfur compounds that can help reduce inflammation, and ginger contains gingerols, which have been shown to have anti-inflammatory effects. Incorporating these herbs and spices into your diet can be a great way to add flavor to your meals while also supporting overall health and wellbeing.

You can read more about these anti-inflammatory herbs and spices here:

11 Best Anti-Inflammatory Herbs that fight inflammation
11 Best Anti-inflammatory Spices

Anti-inflammatory foods list pdf recipe card

Best Anti Inflammatory Foods List

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
If you’re looking for a complete Anti-Inflammatory Foods List, then this article will not disappoint you! It covers a wide variety of foods such as herbs, spices, fruits, vegetables, grains, etc. that can help you fight inflammation and live a healthier life.
5 from 6 votes
Prep Time 5 minutes
Cook Time 1 minute
Course Breakfast
Cuisine American
Servings 2
Calories 257 kcal

Ingredients
  

  • 1.5 cup milk can be dairy or non-dairy
  • 2 cups baby spinach
  • 1 banana frozen
  • 1 apple core removed and sliced
  • 1/4 avocado

Instructions
 

  • Place all the ingredients into the blender and blend at a high speed for around 30 seconds or until the mixture becomes smooth and creamy.

Nutrition

Calories: 257kcalCarbohydrates: 38gProtein: 8gFat: 10gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 22mgSodium: 97mgPotassium: 872mgFiber: 6gSugar: 26gPhosphorus: 236mg
Keyword Anti-inflammatory, green smoothie
Tried this recipe?Let us know how it was!

Is oatmeal an anti-inflammatory food?

Yes, oatmeal is an anti-inflammatory food due to several factors. Oatmeal is a whole grain that is high in soluble fiber, beta-glucans, and antioxidants, all of which have been shown to have anti-inflammatory effects in the body.

The soluble fiber in oatmeal forms a gel-like substance in the gut, which slows down the digestion and absorption of carbohydrates. This helps to regulate blood sugar levels and reduce the production of insulin, a hormone that can contribute to inflammation when levels are too high.

Additionally, the beta-glucans in oatmeal are a type of soluble fiber that have been shown to reduce inflammation by stimulating the immune system and reducing the production of pro-inflammatory cytokines.

Oatmeal is also rich in antioxidants such as phenolic acids, avenanthramides, and vitamin E, which help to neutralize free radicals and reduce oxidative stress and inflammation in the body.

Furthermore, oatmeal is a low-glycemic index food, meaning it is digested and absorbed slowly, providing a steady source of energy and preventing blood sugar spikes that can trigger inflammation.

In summary, oatmeal is an anti-inflammatory food due to its high content of soluble fiber, beta-glucans, antioxidants, and low glycemic index. Incorporating oatmeal into a healthy diet can help to reduce inflammation and lower the risk of chronic diseases such as heart disease, diabetes, and cancer.

Are peanuts anti-inflammatory?

Yes, peanuts have anti-inflammatory properties. Peanuts are a rich source of various nutrients such as monounsaturated and polyunsaturated fats, fiber, vitamin E, and antioxidants such as resveratrol, which have been shown to have anti-inflammatory effects.

The monounsaturated and polyunsaturated fats in peanuts, particularly oleic acid and linoleic acid, have been shown to reduce inflammation and improve heart health. These fats help to reduce the levels of LDL cholesterol and triglycerides, which are both markers of inflammation in the body.

Peanuts are also a good source of fiber, which has been shown to promote anti-inflammatory effects by feeding beneficial gut bacteria in the digestive tract. A healthy gut microbiome has been linked to lower levels of inflammation throughout the body.

Furthermore, peanuts contain resveratrol, a polyphenol that has been shown to have anti-inflammatory effects. Resveratrol has been shown to reduce the production of pro-inflammatory cytokines and other markers of inflammation in the body.

Lastly, peanuts are also a good source of vitamin E, which has antioxidant properties that help to neutralize free radicals and reduce oxidative stress and inflammation in the body.

Does coffee increase inflammation?

The relationship between coffee consumption and inflammation is a complex one, and the available evidence is mixed. Some studies suggest that coffee consumption may increase inflammation, while others suggest that it may have anti-inflammatory effects.

Coffee contains various compounds that can affect inflammation, such as caffeine and polyphenols. Caffeine has been shown to have anti-inflammatory effects in some studies, while polyphenols, which are antioxidants, can have both anti-inflammatory and pro-inflammatory effects depending on their dose and the context in which they are consumed.

Overall, the evidence suggests that moderate coffee consumption is unlikely to have a significant impact on inflammation in healthy individuals. However, excessive consumption or the addition of sugar and other inflammatory ingredients to coffee drinks can contribute to inflammation and other health problems. If you have a medical condition that is affected by inflammation, such as arthritis, it’s important to consult with your healthcare provider to determine the best diet for your specific needs.

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Archana Singh, PhD

2 Comments

  1. 5 stars
    This is a wonderful list. Seems to be quite comprehensive. I’ve printed it out and put it on my refrigerator. Comes in quite handy.

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