Top 10 Anti-Inflammatory Fighting Foods

What is Inflammation?

  • Heart Disease
  • Cancer, Diabetes
  • Chronic Lung Disease,
  • Chronic Kidney Disease, and
  • Alzheimer’s

Food Can Either Fight or Foster Inflammation

10 Anti-inflammatory Fighting Foods

1. Avocados

  • Use as a spread or a mayonnaise substitute on a sandwich
  • Create a delicious guacamole dip for crackers or veggie sticks
  • Add sliced avocado on top of a healthy egg omelet or scramble
  • Enjoy as a decadent avocado mousse dessert

2. Beets

3. Berries

  • Include fresh and frozen berries into your diet to maximize intake
  • Purchase produce in season for optimal nutritional value
  • Wash berries just before serving to retain freshness

5. Green Tea

6. Extra Virgin Olive Oil (EVOO)

  • Study #1: Oleic acid found in olive oil was inversely associated with inflammatory markers such as CRP.
  • Study #2: Oleocanthal contains similar anti-inflammatory properties that are found in ibuprofen.
  • Study #3: The Mediterranean diet[AE1] [JE2] [JE3] , characterized by an increased consumption of olive oil, is associated with a reduction in CRP and overall inflammation.

6. Onions

  • Inhibiting inflammation-causing leukotrienes, prostaglandins and histamines in osteoarthritis (OA) and rheumatoid arthritis (RA),
  • Reducing heart disease risk by lowering low-density lipoprotein (LDL) or “bad” cholesterol,
  • Helping prevent the progression of cancer.

7. Spinach

  • A 2017 study published in Atherosclerosis found that lutein decreased chronic inflammation found in Coronary Artery Diseases (CAD) patients by decreasing the pro-inflammatory cytokine Interleukin 6 (IL-6).
  • A 2018 study found that lutein bioavailability is affected by temperature and heating times. Specifically, they found that cooking spinach at higher temperatures decreased its lutein concentration.

8. Turmeric + Black Pepper

9. Walnuts

  • Add chopped walnuts to a green salad
  • Toss a small handful of walnuts in a Ziplock bag to enjoy as an on-the-go snack
  • Serve walnuts on top of yogurt or oatmeal for a delicious crunch
  • Add walnuts into a homemade granola
  • Use crushed walnuts as a coating for chicken or fish

10. Wild-caught Salmon

The Anti-Inflammatory Diet Action Plan

Beginner’s Guide to an Anti-Inflammatory Diet:



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Jasmine El Nabli

Jasmine El Nabli

Registered Dietitian and Health and Wellness Director