7 Anti Inflammatory Foods Supported by Research

Inflammation contributes to fatigue, joint pain and chronic disease risk. Diet plays a large role in controlling inflammation. Specific foods contain nutrients that reduce inflammatory markers in the body. You can include these foods daily to support your health. The following list contains research supported options that work for most people.

Berries contain antioxidants that reduce oxidative stress. Blueberries, strawberries and raspberries show consistent results in studies. They contain anthocyanins. These compounds support blood vessel health and reduce inflammatory markers. You can add berries to breakfast or snacks. Fresh or frozen both work.

Leafy greens supply vitamins A, C and K along with magnesium. These nutrients reduce inflammation and support healthy blood flow. Spinach, kale and Swiss chard work well in salads, stir fries and smoothies. Two cups per day improves fibre intake and nutrient density.

Turmeric contains curcumin. This compound shows strong anti inflammatory effects in research. Curcumin supports joint health and may reduce symptoms of arthritis. You can add turmeric to soups, eggs or rice. Combining turmeric with black pepper helps absorption.

Fatty fish supply omega 3 fatty acids. Salmon, sardines and mackerel contain EPA and DHA. These fatty acids reduce inflammation and support heart and brain health. People who consume two servings per week show lower inflammatory markers. You can grill or bake fish for best results.

Olive oil contains polyphenols that fight inflammation. Extra virgin olive oil supports heart health and reduces oxidative stress. Use it for salad dressings or low heat cooking. A tablespoon per day delivers measurable benefits. Many Mediterranean diet studies highlight olive oil as a key factor in long term health.

Nuts and seeds offer healthy fats, minerals and antioxidants. Almonds, walnuts, chia seeds and flaxseed all support inflammatory control. Walnuts contain plant based omega 3 fatty acids. Chia and flax supply fibre and alpha linolenic acid. You can add them to yoghurt, smoothies or salads.

Whole grains supply fibre and nutrients that support stable blood sugar levels. Oats, quinoa and brown rice work well for most people. Stable blood sugar reduces inflammatory responses. You can combine whole grains with leafy greens and protein for balanced meals.

Building meals around these foods helps reduce inflammation. A breakfast of oats, berries and chia seeds supports your system. A lunch salad with leafy greens, olive oil and salmon adds vitamins and healthy fats. Dinner with quinoa and vegetables balances the day. These foods improve health when used consistently.

You can track your intake each week. Aim for daily berries and leafy greens. Include fatty fish twice per week. Use olive oil as your primary cooking fat. Add nuts and seeds for snacks. You reduce inflammation through small habits repeated daily.