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A Full List of Anti-Inflammatory Foods to Eat

Inflammation is your immune system’s response to infection or injury, making it an essential part of the body’s healing process. But, if inflammation becomes prolonged, it can compromise your wellness and increase your risk of chronic disease. 

Certain foods (like fried foods and added sugars) can increase inflammation, while others alleviate it. In this article, we’ll present a full list of anti-inflammatory foods to eat to support your health and longevity.  

Anti-Inflammatory Fruits

Fruits with the most notable anti-inflammatory benefits include:

  • Tomatoes
  • Grapes
  • Berries (strawberries, blueberries, blackberries, raspberries, cranberries, huckleberries, marionberries, gooseberries)
  • Cherries
  • Oranges
  • Watermelon
  • Apples
  • Pineapple
  • Avocados
  • Kiwis
  • Apricots
  • Peaches
  • Plums 
  • Pomegranate

Anti-Inflammatory Vegetables

Many veggies are remarkably anti-inflammatory, including:

  • Spinach
  • Kale
  • Collard greens
  • Arugula
  • Swiss chard
  • Beet greens
  • Turnip greens
  • Broccoli
  • Brussels sprouts
  • Peppers 
  • Mushrooms
  • Beets
  • Turnips
  • Sweet potatoes
  • Carrots
  • Asparagus
  • Celery 
  • Eggplant
  • Green beans
  • Cabbage
  • Cauliflower
  • Peas
  • Parsnips 
  • Onions 
  • Bok choy

Anti-Inflammatory Proteins

While red and processed meat can trigger inflammation throughout the body, a few other proteins have anti-inflammatory properties. These include fatty fish and beans, such as:

  • Salmon
  • Tuna
  • Mackerel
  • Sardines
  • Cod
  • Herring
  • Anchovies
  • Chickpeas
  • Black beans
  • Lentils
  • Red kidney beans

Anti-Inflammatory Herbs and Spices

Various herbs and spices that can be added to your meals or consumed in tea provide anti-inflammatory benefits, including:

  • Turmeric
  • Ginger
  • Garlic
  • Cinnamon
  • Black pepper
  • Clove
  • Cayenne
  • Cardamom
  • Rosemary
  • Cilantro 
  • Chamomile
  • Ginseng
  • Green tea

Other Anti-Inflammatory Foods

Other foods that are highly anti-inflammatory but don’t fit into the above categories include:

  • Cocoa and dark chocolate
  • Extra virgin olive oil
  • Oats
  • Chia seeds
  • Almonds
  • Walnuts
  • Hazelnuts
  • Pecans
  • Pistachios 
  • Peanuts 

If you’re struggling with chronic pain, fatigue, or diminished overall well-being, inflammation could be at least partially to blame. At The Center for Natural & Integrative Medicine, we provide comprehensive testing and personalized holistic treatment plans to address the root cause of your symptoms. Contact us today to schedule an appointment!

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