Anti-inflammatory foods, like saffron, garlic, olive oil, and tuna, decrease the production of substances in the body that trigger inflammation. These foods also boost immunity and help to prevent or treat diseases like the flu, colds and rheumatoid arthritis.

The anti-inflammatory effect in these foods is due to their composition, as anti-inflammatory foods tend to have omega-3, vitamin C, lycopene and allicin. These are nutrients and bioactive compounds that reduce the production of inflammatory substances like prostaglandins and cytokines.

To obtain all the benefits of anti-inflammatory foods, it is recommended to consume them on a daily basis and to incorporate them into healthy, active lifestyle. Read more about what an anti-inflammatory diet looks like, complete with a sample meal plan.

List of anti-inflammatory foods

The best anti-inflammatory foods you can include in your diet are:

1. Red fruit

Red fruit like strawberries, açaí, cherries, raspberries, blackberries, pomegranates, guava and watermelon are rich in anthocyanins. These are pigments that give fruit its bright red color as well as their anti-inflammatory and antioxidant action. This substance can reduce the production of inflammatory substances in the body, as well as boost immunity and reduce the risk for cardiovascular diseases.

2. Citrus fruits

Citrus fruits like oranges, pineapple, tangerines and lemons are excellent anti-inflammatory foods as they are rich in vitamin C, falconoids, carotenoids and other minerals like potassium, magnesium, phosphorus and copper. These foods reduce cell damage that can cause inflammation and the development of cardiovascular diseases such as high blood pressure, heart attack or stroke.

The anti-inflammatory effect of these fruits can also boost immunity, improve brain function and reduces the risk of neurodegenerative diseases such as multiple sclerosis, rheumatoid arthritis, systemic lupus erythematosus, Alzheimer's and Parkinson's.

3. Extra virgin olive oil

Extra virgin olive oil is an anti-inflammatory food, as it helps reduce the risk of cardiovascular diseases. It contains polyphenols like oleocanthal, which acts as an antioxidant to protect and reduce the damage that causes inflammation in cells.

Extra virgin olive oil is widely used in the Mediterranean diets, which is known to be nutritious and associated with a reduced risk for cardiovascular diseases, diabetes and neurodegenerative diseases.

4. Saffron

Saffron, or turmeric, is considered to be an anti-inflammatory food because it contains curcumin. This is a polyphenol that helps prevent the development of inflammatory diseases such as arthritis, diabetes, obesity or metabolic syndrome. Learn more about the health benefits of turmeric and how to use it.

5. Green tea

Because it contains epigallocatechin, which is a polyphenol with anti-inflammatory properties, green tea is an anti-inflammatory food that decreases the production of inflammatory cytokines. It can be consumed to prevent damage to the body's healthy cells and help to prevent inflammatory diseases such as obesity, atherosclerosis, colitis or Alzheimer's.

6. Fish with omega-3

Fish that is rich in omega-3, like as salmon, tuna, sardines, herring and mackerel, have a powerful anti-inflammatory action. They can be therapeutically beneficial in helping to treat conditions like inflammatory bowel disease or rheumatoid arthritis.

Omega-3 is a type of healthy fat that is converted into anti-inflammatory substances in the body, such as protectins and resolvens. It helps to reduce the production of inflammatory substances such as eicosanoids and cytokines, and prevents cellular damage that can lead to development of diabetes, cardiovascular disease, kidney disease, or cancer.

Other good sources of omega-3 include flaxseed, chia and sesame seeds. Check-out a complete list of omega-3 foods that you can include in your diet.

7. Dark green vegetables

Dark green vegetables such as broccoli, kale, arugula, spinach and Brussels sprouts are considered to be antioxidant foods, as they are rich in vitamin A, vitamin C and sulforaphanes. These are nutrients and bioactive compounds that naturally have anti-inflammatory and antioxidant action. Therefore dark green veggies can consumed to reduce inflammation and oxidative stress within the body's healthy cells.

8. Avocado

Avocados are an anti-inflammatory food because they tocopherols, carotenoids, omega-3, vitamins A, vitamin C and vitamin E. These are anti-inflammatory nutrients that reduce the production of inflammatory substances that are related to the development of cancer, diabetes or cardiovascular diseases.

Furthermore, avocado is rich in beta-sitosterol, a powerful anti-inflammatory that helps reduce bad cholesterol and triglyceride levels. This substance also helps to control blood sugar levels and strengthen the immune system.

9. Pepper and chilies

Peppers and chilies are rich in vitamin C, quercetin, capsaicin, sinapic and ferulic acids, which have potent antioxidant action. They can reduce oxidative stress and inflammation in cells that can lead to diseases such as diabetes and Alzheimer's.

10. Dark chocolate

Dark chocolate is rich in flavonoids, catechins and epicatechins which have an anti-inflammatory effect. These substances can keep blood vessels healthy and reduce the risk for developing cardiovascular diseases such as heart attacks or strokes.

To obtain the anti-inflammatory benefits of this food, the dark chocolate should ideally have at least 70% of cacao in its composition.

11. Tomatoes

Tomatoes is rich in vitamin C, potassium and lycopene, which are nutrients and bioactive compounds with anti-inflammatory properties. They can reduce the production of cytokines and prostaglandins that cause inflammation and promote the development of various types of cancer such as liver, lung, prostate, breast and colon, for example.

A great way to increase the absorption of lycopene and improve the anti-inflammatory effect of tomatoes is to cook them with a little extra virgin olive oil.

12. Ginger

Ginger is an edible root that has bioactive compounds with anti-inflammatory properties. It can be consumed to relieve the symptoms of diseases such as lupus, rheumatoid arthritis and psoriasis.

Inflammatory foods

It is also important to reduce the consumption of inflammatory foods, which include:

Red meats, such as beef, pork or lamb;
Processed grains, such as white bread, white pasta and crackers;
High-sugar foods, such as soda, ice cream, cake and candy;
Fast food such as hamburgers, pizza and hot dogs.

Other inflammatory foods are include cold cuts, sausages, instant noodles and stuffed cookies.