A number of anti-inflammatory drugs in the market promise to ease our pain and calm angry allergic reactions. While they may provide quick relief, long-term use of some anti-inflammatory medications such as NSAIDs and steroids can actually weaken our immunity or cause unwanted side effects.
Nature has provided us with many anti-inflammatory foods which don’t just work with negligible adverse reaction, but are also great tasting. Besides their abilities to reduce inflammation, they also supply us with loads of essential vitamins and minerals that boost our immune health. Talking about value for money!
Check out what are the top ten list of anti-inflammatory foods you should know below and start introducing them into your diet regularly if you haven’t.
1. Kelp
-
Anti-inflammatory Agent: Kelp’s high magnesium content act as a natural relaxant and anti-inflammatory agent. But be sure to get only organic sea vegetables harvested from unpolluted sea.Sidekicks: Kombu, wakame, nori and arame. Need another good reason to re-visit your favorite Japanese restaurants?
Arch-Enemy: Seaweed snack. Go easy on seaweed snacks as they are usually heavily salted and coated with a thick layer of vegetable oil.
2. Salmon
-
Anti-inflammatory Agent: Salmon is an excellent source of eicosapentaenoic acids and docosahexaenoic acids, potent omega-3 fatty acids that douse inflammation. The benefits of omega-3 have been covered many times over on this website, so I won’t bore you with more. 
Just be sure to include some wild caught salmon in your diet twice a week.Sidekicks: Anchovies, mackerel and sardines are also rich sources of omega-3 fats. But how about plant-based sources of omega-3, like flaxseeds and walnuts? Learn why plants may not be an adequate source of omega-3 fats.
Arch-Enemies: Polyunsaturated vegetable oils. You may be surprised to see polyunsaturated oil (like those from safflower, soybean, corn and sunflower) listed here, but polyunsaturated fats have been found to be unstable and are easily damaged by oxygen. High consumption of omega-6 fatty acids, present in higher amount in polyunsaturated oil, have also been linked to inflammatory response in the body, leading to heart disease and cancer. Find out why it’s important to balance the omega-6 and omega-3 fatty acids in your diet.
3. Turmeric
-
Anti-inflammatory Agent: This Asian spice commonly found in pre-mixed curry powder contains a powerful, non-toxic compound called curcumin. Studies found that turmeric’s anti-inflammatory effects are on a par with potent drugs such as hydrocortisone and Motrin, but yet having none of their side effects.Sidekicks: Ginger. This relative of turmeric is also highly prized around the world for its anti-inflammatory benefits, and are used to expel cold and relieve motion sickness and vomiting.
Arch-Enemy: Sugar. It can hardly be called a spice, but the widespread use of sugar rivals that of any spice and has led to a host of illnesses linked to this additive condiment. A diet high in sugar is decidedly inflammation-promoting and should be controlled.
4. Shiitake Mushroom
-
Anti-inflammatory Agent: Enjoyed by the Chinese since ancient times, shiitake mushroom is revered for its immune-boosting properties and its mild smoky taste.
Sidekicks: Maitake, enoki, oyster mushrooms. There is no better way to fight cancer and enhance your health than to feast on a plate of stir-fried mixed mushrooms. Yummy!
Arch-Enemy: Deep-fried mushrooms and vegetables. Throwing fresh mushrooms and vegetables into a big pot of boiling oil will not only soak up lots of cancer-causing compounds from the overheated oil, their healing powers will also be greatly diminished by the high temperature.
5. Green Tea
-
Anti-inflammatory Agent: The flavonoids in green tea are potent natural anti-inflammatory compounds that have been shown in numerous studies to reduce the risk of heart disease and cancer.Sidekicks: Water. What can be more cleansing for the body than zero contamination water?
Arch-Enemy: Processed cow’s milk. Non-organic milk carries antibiotics and growth hormone residues that can irritate immune system when they are consumed long-term. Many people, especially those in the East, also cannot digest milk properly, causing disruption in the digestive tract.
6. Papaya
-
Anti-inflammatory Agent: Coined by Christopher Columbus as the ‘fruit of the angels’, papaya contains papain, a protein-digesting enzyme. Together with other nutrients such as vitamin C and E, papain helps to reduce inflammation, and improves digestion and healing from burns.Sidekicks: Pineapple. A tropical fruit worthy of mention, pineapple contains bromelain, an enzyme that aids in the healing of indigestion, sports injury, trauma, arthritis, and other kinds of swelling. Extracts of bromelain have also proven to be as effective as non-steroidal anti-inflammatory drugs.
Arch-Enemy: Preservative-laden fruits. Dried fruits can contain high levels of chemicals such as sulphur dioxide, a preservative which has been linked to increased respiratory disease. Eat fresh fruits whenever possible, but if you must opt for the dried form, make sure it’s preservative-free.
7. Blueberry
-
Anti-inflammatory Agent: An antioxidant powerhouse, blueberry is high in phytonutrients that confer anti-inflammatory protection against many diseases such as cancer and dementia.Sidekicks: Blackberries, cranberries, goji berries, strawberries and raspberries. These berries are comparable alternatives to blueberries and are equally high in antioxidants. So start feasting on one type of berries each week.
Arch-Enemy: Berries with pesticides. Insects and fungi love berries as much as we do. So berries are often sprayed with pesticides to ward off diseases and pests. To make matter worse, it is hard to wash away pesticides from berries due to their size. So it is safer to opt for organic or wild crafted version as much as possible.
8. Extra Virgin Olive Oil
-
Anti-inflammatory Agent: Virgin olive oil is Mediterranean’s secret to longevity. Its rich supply of polyphenols protects the heart and blood vessels from inflammation. The monounsaturated fats in olive oil are also turned into anti-inflammatory agents by the body that can lower occurrences of asthma and rheumatoid arthritis.Sidekicks: Avocado oil. Also known as alligator pear, avocado produces oil that has a composition similar to olive oil, containing high heart-beneficial monounsaturated fats. But, it has an even higher smoke point than olive oil, making it the ideal oil for cooking.
Arch-Enemy: Partially hydrogenated vegetable oil. This commercial oil contains trans-fatty acids that lowers the ‘good’ cholesterol and raises the ‘bad’ ones — a shortcut to contracting cardiovascular disease.
9. Broccoli
-
Anti-inflammatory Agent: Broccoli is a highly nutritious vegetable that contains anti-inflammatory and anti-cancer phytonutrients, which help the body to get rid of potentially carcinogenic compounds.
Sidekicks: Cauliflower. A close relative to broccoli, this cruciferous vegetable also contain similar goodness as broccoli that aids the body’s detoxification.
Arch-Enemies: Nightshades vegetables. Tomatoes, potatoes, eggplants and others are classified as nightshade vegetables, which contain high alkaloid — a substance that may affect the joints, nerve-muscle function and digestion in some individuals. If you are suffering from any of these problems, you may want to try cutting down on the consumption of nightshades vegetables.
10. Sweet Potato
-
Anti-inflammatory Agent: Sweet potato is often overshadowed by other exotic vegetables and fruits. But it is also a good source of complex carbohydrate, beta-carotene, manganese, vitamin B6 and C as well as dietary fiber. Working in concert, these nutrients are powerful antioxidants that help to heal inflammation in the body.
Sidekicks: Yam. Do not confuse sweet potato with yam. They are not the same and neither are they related to one another. There are many types of yam and one particular type called Chinese yam or Shan Yao is esteemed in Traditional Chinese Medicine as a lung, stomach and kidney tonic.
Arch-Enemies: Processed potatoes. Although potato is a good source of vitamin C and other minerals, potato chips and french fries aren’t. Commercially processed potatoes are usually prepared in overheated polyunsaturated or hydrogenated oils, and are loaded with high amounts of sugar and salt, increasing the risk of heart disease, cancer and diabetes for anyone who munches on them.
Looking for ways to reduce inflammation? Then, be sure to check out our Anti-Inflammation Resources »
[...] This post was Twitted by driedfruits [...]
EVOO, green tea, blueberries, and sweet potatoes–loves to see these superfoods on the list. And you know what’s even better? Teaming them when you can. Olive oil can be used to make a sweet potato pie; blueberry pancakes (olive oil for the frying pan or griddle); green tea and a bowl of fresh blueberries…
Love this article. Yes, Mother Nature’s finest can do you mind, body, and spirit good.
Thanks for your suggestions, Cal. They sound delicious, especially the blueberry pancakes!
This was very concise and helpful. I had heard of some of these and was intrigued by others.
Thank you, Molly. I’m glad that you find this list useful. A lot of diseases are a result of chronic inflammation in the body that carries on for prolonged period. I hope to write more about this issue and how to prevent it in the future. Do stay tuned!
I’ve been loading up on these foods here and I am literally feeling much better regarding fatigue and depression. I’m not joking around here. This is a lifesaver.
Hi Walking Queen, Wow! I’m happy to know that you’re feeling much better now. While loading up on more anti-inflammatory foods, we’re also making less room for foods that are pro-inflammatory. So, the effects can be quite dramatic when such a change is introduced. Keep it up!
I “got to know” them? How did I do that? I don’t even remember anyone introducing them to me.
Ahh, so great to see seaweed and shiitake mushrooms listed on here. And so, what about coconut oil? I keep hearing about how amazing this stuff is.. where is it in the anti-inflammatory picture?
Hi Gina, Glad to hear from you again. Apparently, unlike saturated fats, some studies suggest that fats from coconut oil are less likely to be deposited as plaques in our blood vessels. Instead these medium-chain fatty acids are used up as energy like carbohydrates. Then I did a check on Nutrition Data on coconut oil’s Inflammation Factor Rating and found to my surprise that it scored -111 for 1 tbsp and that makes it moderately inflammatory. So while there are some claims about the benefits of coconut oil, I wouldn’t swap my extra virgin olive oil for it anytime soon.
Having said that, I think it wouldn’t harm to include some fresh coconut milk (if available) in desserts and curries once or twice a week. Where I live, coconut milk is used quite liberally and it really lifts the taste of foods to a heavenly state! Yum, yum!
Thank you for such an informative post.
Hi Greenearth, I’m glad that you find this article informative. I hope the information here will help you to incorporate more anti-inflammatory foods in your diet. By being more conscious of the foods we eat, it’s possible to reduce or even prevent chronic inflammation.
[...] Ribs7. A Bee Organic8. ElizabethG (Salmon Fried Rice)9. The Kathleen Show (Kitchen Express)10. Best Anti-Inflammatory Foods11. Local Nourishment (What if Teflon isn’t the monster?)12. Bonnie –Butter and honey [...]
I’m really, really sorry, but I found your blog very very helpful and informative. I’m so glad I landed on this site. This Top 10 Anti-Inflammatory Foods you listed is simply essential.
Hi Beekeeper,
Why are you sorry? I’m only too happy to learn that you find the information useful. If you like this post, I think you’ll also like the top pro-inflammatory foods you should avoid. Enjoy and do let me know if there are related stuff that you like to read but can’t find it here. Thanks.
I’m glad to see sweet potatoes made the list. We like to
slice them, season & EVOO, & bake in the oven. So good. I am allergic to Aspirin products, I have Uticaria and Fibromyalgia. So this list is very helpful for me to eat as healthy as possible because I do live a very active life.
Thanks
Great article- very concise and beautiful looking too.
What food would you recccomned for rosacea?
Thank you for your comment, Cetana. If you’re not on any anti-coagulant, and not allergic to fish, you may want to consider eating more oily, cold water fish like sardine and salmon. They are high in omega-3 fatty acids which have been found to be one of the best naturally occurring anti-inflammatory compound. Go for wild fishes if you can afford it. Otherwise, you can also opt for omega-3 oil supplement which does not contain toxic pollutants. I’ve written an article on the importance of a balanced omega-3 and omega-6 ratio which you may like to read. You may also want to check out the anti-inflammation resources on this blog.
Note that rosacea can be triggered by certain food. But one food that causes an inflammation response in one may be perfectly okay for another person with rosacea. There are people who react to spicy food, and there are also some who flare up when they come in contact with alcohol. The key is to be aware of the type of food that you react to, and avoid them as much as you can.
I hope this bit of information is of use to you. Good luck!