43 Anti-Inflammatory Rich Foods, Fruits & Vegetables to Include in Your Diet

Table of Contents

arrow-icon

What is Anti-Inflammatory?

What are the Sources of Anti-Inflammatory?

Top 43 Food Items High in Anti-Inflammatory

List of Vegetables Rich in Anti-Inflammatory

SNo.

Vegetable Description
1 Spinach Packed with vitamins A and C, spinach is a potent anti-inflammatory leafy green.
2 Kale Rich in antioxidants and phytonutrients, kale helps combat inflammation and supports health.
3 Broccoli High in sulforaphane, broccoli is known for its anti-inflammatory and antioxidant properties.
4 Bell peppers Loaded with vitamin C and antioxidants, bell peppers aid in reducing inflammation in the body.
5 Brussels sprouts Brussels sprouts contain compounds like glucosinolates that possess anti-inflammatory properties.
6 Cauliflower Cauliflower contains indole-3-carbinol, which may help reduce inflammation and promote health.
7 Cabbage Cabbage is rich in vitamins and antioxidants, contributing to its anti-inflammatory effects.
8 Carrots Carrots are high in beta-carotene, which converts to vitamin A, supporting anti-inflammatory processes.
9 Beets Beets contain betalains, which have been shown to possess anti-inflammatory and antioxidant properties.
10 Sweet potatoes Loaded with beta-carotene, sweet potatoes help combat inflammation and promote overall health.
11 Garlic Garlic contains sulfur compounds like allicin, which exhibit potent anti-inflammatory effects.

List of Fruits Rich in Anti-Inflammatory

SNo.

Fruit Description
12 Berries Berries like strawberries, blueberries, and raspberries are rich in antioxidants and flavonoids, known for their anti-inflammatory properties.
13 Cherries Cherries contain compounds like anthocyanins and quercetin, which have anti-inflammatory effects and may help alleviate symptoms of arthritis and gout.
14 Pineapple Pineapple contains bromelain, an enzyme with anti-inflammatory properties that may help reduce swelling and pain associated with inflammation.
15 Papaya Papaya is rich in papain, an enzyme that aids digestion and exhibits anti-inflammatory properties, potentially reducing inflammation in the body.
16 Avocado Avocado is packed with monounsaturated fats and antioxidants like carotenoids and tocopherols, which help combat inflammation and promote heart health.
17 Oranges Oranges are high in vitamin C, an antioxidant that helps reduce inflammation and boost the immune system's response to infection and injury.
18 Kiwi Kiwi contains vitamin C, vitamin E, and antioxidants like quercetin and lutein, which possess anti-inflammatory properties and support overall health.
19 Apples Apples are rich in quercetin, a flavonoid with anti-inflammatory and antioxidant properties that may help reduce the risk of chronic diseases.
20 Grapes Grapes contain resveratrol, a polyphenol with anti-inflammatory effects that may help protect against heart disease and improve overall health.
21 Watermelon Watermelon is high in lycopene, a powerful antioxidant that may reduce inflammation and the risk of chronic diseases like heart disease and cancer.

List of Cereals and Dairy Products Containing Anti-Inflammatory

SNo.

Food Description
22 Whole Milk Contains omega-3 fatty acids, potentially reducing inflammation.
23 Oatmeal Rich in fibre and antioxidants, it helps regulate blood sugar and reduces inflammation.
24 Brown Rice Cereal High in fibre and antioxidants, it supports digestive health and reduces inflammation.
25 Quinoa Protein-rich grain containing antioxidants and minerals that help combat inflammation.
26 Barley Contains fibre and antioxidants, aiding in gut health and reducing inflammation.

List of Seeds and Nuts Rich in Anti-Inflammatory

SNo.

Seed/Nut Description
27 Flaxseeds Packed with omega-3 fatty acids, lignans, and fibre, flaxseeds help reduce inflammation levels.
28 Chia Seeds Chia seeds are effective at fighting inflammation and are high in omega-3, fibre, and antioxidants.
29 Hemp Seeds Hemp seeds are rich in omega-3 and omega-6 fatty acids and possess potent anti-inflammatory properties.
30 Walnuts Loaded with omega-3s and antioxidants, walnuts are excellent for reducing inflammation.
31 Almonds Almonds are packed with vitamin E and healthy fats, offering anti-inflammatory benefits.
32 Brazil Nuts Brazil nuts are a good source of selenium, which helps reduce inflammation.
33 Pumpkin Seeds Pumpkin seeds are rich in antioxidants and omega-3s, making them effective against inflammation.
34 Sunflower Seeds High in vitamin E and healthy fats, sunflower seeds have anti-inflammatory properties.
35 Sesame Seeds Sesame seeds contain sesamin and sesamol, compounds that help lower inflammation levels.
36 Pecans Pecans are rich in antioxidants and healthy fats, providing anti-inflammatory benefits.

List of Animal and Seafood High in Anti-Inflammatory

SNo.

Food Description
37 Salmon Rich in omega-3 fatty acids, known for anti-inflammatory properties.
38 Mackerel High in omega-3s, offering potent anti-inflammatory benefits.
39 Sardines Packed with omega-3s, aiding in reducing inflammation levels.
40 Anchovies Omega-3-rich fish, contributing to anti-inflammatory actions.
41 Trout Contains omega-3s, helping to combat inflammation in the body.
42 Oysters Provide anti-inflammatory omega-3 fatty acids and zinc.
43 Shrimp Contains astaxanthin, a potent antioxidant with anti-inflammatory effects.

Health Benefits of Anti-Inflammatory Rich Foods

Different Ways to Include Anti-Inflammatory Rich Foods in Your Diet

What are the Symptoms of Anti-Inflammatory Deficiency?

What are the Health Risks of Not Getting Enough Anti Inflammatories?

What are the Side Effects of Excessive Anti-Inflammatory Intake?

Should You Take an Anti-Inflammatory Supplement?

FAQs about Anti Inflammatory Foods