12 Foods That Fight Inflammation

Inflammation is an important immune response that helps protect the body from harm and fight pathogens. However, it can get out of control (chronic inflammation) – leading to severe health issues. Studies have indicated that certain foods can help manage inflammation and improve your wellbeing. Check out this list and the scientific references below:

1. Papaya: An article appearing in the online resource, Nutrition Review shows that some proteolytic enzymes (such as papain) in the papaya fruit help reduce inflammation. [1]

2. Avocado: Avocados are as delicious as they are nutritious. Several studies show that the beloved fruit inhibits inflammatory markers and may reduce inflammation. [2]

3. Blueberries: Blueberries contain phytochemicals known as polyphenols that help fight inflammation and get rid of free radicals. [3]

4. Chia Seeds: According to the Arthritis Foundation, chia seeds are an excellent source of alpha-lipoic acid – and they may help manage symptoms of arthritis. [4]

5. Cranberries: This little red fruit has been shown to fight inflammation by inhibiting C-reactive proteins (an inflammation marker). [5][6]

6. Broccoli: Broccoli is a good source of sulforaphane, which is a potent antioxidant and anti-inflammatory compound. [7]

7. Ginger: Ginger contains phenolic compounds such as paradol, shogaol, and gingerol that help relieve inflammation. [8]

8. Walnuts: Polyphenols – especially ellagitannins – in walnuts help protect against inflammation and oxidative stress. [9]

9. Red Cabbage: A 2016 study in the Journal of Molecular Nutrition & Food Research shows that purple/red cabbage may reduce gut inflammation by up to 40%. [10]

10. Hemp Seeds: Hemp seeds are rich in arginine – which is an amino acid that helps reduce the levels of the C-reactive inflammation marker. [11]

11. Turmeric: This spicy herb contains a compound known as curcumin that has been shown to possess anti-inflammatory and antioxidant properties. [12]

12. Celery: If the findings of a study published in the Journal of Molecular Nutrition & Food Research are anything to go by, celery can help manage inflammation by reducing inflammation markers such as nuclear factor kappa B (NF-KB) proteins. [13]

Please note that this content should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.

References:

[1] Controlling Inflammation with Proteolytic Enzymes https://nutritionreview.org/2013/04/controlling-inflammation-proteolytic-enzymes/.

[2] Li Z. et al. 2013. Hass avocado modulates postprandial vascular reactivity and postprandial inflammatory responses to a hamburger meal in healthy volunteers. https://www.ncbi.nlm.nih.gov/pubmed/23196671.

[3] Huang, W. et al. 2012. Survey of antioxidant capacity and phenolic composition of blueberry, blackberry, and strawberry in Nanjing* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3274736/.

[4] Best Nuts and Seeds for Arthritis https://arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/best-nuts-and-seeds-for-arthritis.

[5] Cranberry and Its Phytochemicals: A Review of In Vitro Anticancer Studies https://academic.oup.com/jn/article/137/1/186S/4664350.

[6] Duffey KJ. et al. 2015. Adult consumers of cranberry juice cocktail have lower C-reactive protein levels compared with nonconsumers. https://www.ncbi.nlm.nih.gov/pubmed/25530012.

[7] Hwang JH. et al. 2014. Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells. https://www.ncbi.nlm.nih.gov/pubmed/25054107.

[8] Mashhadi, N. et al. 2013. Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/.

[9] Sánchez-González C. et al. 2017. Health benefits of walnut polyphenols: An exploration beyond their lipid profile. https://www.ncbi.nlm.nih.gov/pubmed/26713565.

[10] Kaulmann A. et al. 2016. Inflammation related responses of intestinal cells to plum and cabbage digesta with differential carotenoid and polyphenol profiles following simulated gastrointestinal digestion. https://www.ncbi.nlm.nih.gov/pubmed/26990368.

[11] Wells BJ. et al. 2005. Association between dietary arginine and C-reactive protein. https://www.ncbi.nlm.nih.gov/pubmed/15723738.

[12] Menon VP. et al. 2007. Antioxidant and anti-inflammatory properties of curcumin. https://www.ncbi.nlm.nih.gov/pubmed/17569207.

[13] Hostetler G. et al. 2012. Flavone deglycosylation increases their anti-inflammatory activity and absorption. https://pubmed.ncbi.nlm.nih.gov/22351119.