12 Best Anti-Inflammatory Diet Recipes for Beginners

Anti-Inflammatory Foods – The body’s immune system works in a way that shields the body upon recognizing anything strange. Such foreign things may include microbes, chemicals, or unusual pollens.

This then goes ahead to start the process of inflammation. Such recurring inflammation that combats invaders in the body protects health. However, there are anti-inflammatory foods that help the body.

Inflammation becomes threatening when triggered without the presence of an invader. Sometimes, inflammation can endure for all day and night without end.

Several dangerous diseases are traceable to this kind of inflammation. Such ailment includes cancer, diabetes, arthritis, and Alzheimer’s disease. The grocery store offers one of the most potent cures for inflammation.



According to Dr. Frank Hu, a professor of Nutrition and Epidemiology From the Department of Nutrition at the Harvard School of Public Health,

Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects.

This implies that choosing the right anti-inflammatory foods can help to reduce the body’s vulnerability to illness. While eating the wrong food consistently can increase the risk of diseases associated with inflammation.


Foods That Cause Inflammation and Their Health Risk

When you visit a doctor, the foods like refined carbohydrates and sodas that are labeled bad for your health are the same foods that cause inflammation. Not surprising, right?

Other types of inflammatory foods you need to avoid are:

  • Sugar-sweetened drinks
  • Red meat and processed meat; including burgers, sausages, hot dogs, and steaks
  • Fried foods like French fries
  • Lard, margarine, and shortening.

When eaten regularly, these foods contribute to weight gain, which is a significant risk factor for inflammation.

In many studies, after taking obesity into account, researchers still found that there is a link between inflammatory foods and weight gain. 

Another significant health risk of inflammatory foods is that some of them have been linked to heart diseases and type 2 diabetes. Dr. Hu noted this.

He also affirms that this is not a surprising outcome because inflammation is an important underlying factor for developing these diseases.


12 Best Anti-Inflammatory Foods You Need To Add To Your Diet

Here is a list of the best anti-inflammatory foods that you should be eating. Judging by the effects of inflammatory foods, these foods can help prevent excess weight gain and other diseases.


1. Tart Cherries



Research has shown that tart berries contain antioxidants that help the body to reduce inflammation, particularly inflammation connected to the osteoarthritis.

Another study proved that women who drank cherry juice displayed a reduction in inflammation rate.

Also, drinks that are fruit-based counterbalances the inflammatory risk of foods rich in fats and carbs. This is because berries contain Flavonoids and Anthocyanins.

Anthocyanins, especially, are a class of oxidants that enhances the turning off of inflammatory and immune genes.

Apart from being a great source of vitamin C, berries are also a great source of anthocyanins. They contain polyphenol and resveratrol that are promoters of anti-inflammatory responses by decreasing inflammatory free radicals.


2. Green Tea



Not only is green tea famous for weight loss, but it is also one of the best anti-inflammatory foods. This drink, over the years, is renowned for its health-enhancing properties.

Its antioxidant property is catechins, which are an accumulation of antioxidants in their leaves. The most powerful of all catechins called epigallocatechin gallate is also found particularly in green tea.

Studies propose that green tea is a more potent option than black tea when it comes to anti-inflammatory potions. Green tea prevents the growth and development of skin tumors.


3. Coconut Oil



Coconut oil is one of the most popular essential oils in the world. Its popularity is traceable to it being powerful with therapeutic properties. Different people from different spheres have attested to its potency.

Coconut oil is famous for its antifungal, antibacterial, and antimicrobial qualities. It is suitable to use as a moisturizer externally or as a cooking oil.

This oil’s anti-inflammatory property is primarily traceable to it being high in lauric acid, the same constituent of the human breast milk. Coconut oil also improves the rate of metabolism.

It is one of the best anti-inflammatory foods you can add to your meals.


4. Dark Chocolates



Dark chocolates are products of organic cocoa produce. Cocoa, according to studies, contains antioxidants that can lower blood sugar and reduce the rate of weight gain.

Another study reveals that microbes in the stomach work to ferment chocolate. The result of this is the production of anti-inflammatory compounds that are heart-friendly.

These compounds shut down strains of inflammation and insulin immunity.

Chocolate is better eaten with apple slices to speed up the rate of breakdown. The fruit works to increase the speed of this said probiotic fermentation process. This then leads to a significant decline in inflammation and weight gain.

You must be on the lookout for cacao products that contain 70 percent or more since they contain more antioxidants.


5. Extra Virgin Olive Oil



EVOO is a high source of polyphenols. Polyphenols guard the heart and blood vessels against inflammation as it is a rich source of monounsaturated fat.

Its anti-inflammation contents reduce the body’s vulnerability to asthma or rheumatoid arthritis. Olive oil can serve as a moisturizer externally, as a salad dressing or in cooking your favorite dish.


6. Turmeric



Next on our list of anti-inflammation foods is the bright yellowy-orange colored turmeric root. Also, to its color, Turmeric is a source of potent anti-inflammatory and anti-oxidant properties.

Turmeric contains curcumin, which stops the activation of inflammatory pathways. This is through its halting the production of pro-inflammatory enzymes called COX-2 and %-LOX.

Therefore, curcumin promotes beneficial health benefits. Apart from inhibiting liver damage or heart diseases, it also eases inflammation of the joints and arthritis pain.


7. Broccoli



Broccoli is a green plant that contains potassium and magnesium. This is in addition to a load of antioxidants.

All of these constituents form a potent anti-inflammatory force. Broccoli also contains vitamins, carotenoids, and flavonoids that reduce oxidative stress. It also reduces the risk of cancer and lowers recurring inflammation.


8. Tomatoes



Tomatoes contain lycopene, which is an antioxidant that shields the brain and prevents depression-induced inflammation. Lycopene is primarily in the skins of tomato. Therefore it is best eaten in a salad.

If you do not like raw tomato, then go for the processed ones. This is because of research that proves that processed tomatoes have more lycopene.

Tomatoes can also go with olive oil, which increases the rate of lycopene absorption.


9. Whole Grains



Whole grains such as millet and brown rice are fiber-rich foods. Such foods produce butyrate, which turns off inflammation and insulin resistance. During the refinement process, the high vitamin B content of whole grains is not shed.

The vitamin B content facilitates the reduction of inflammatory hormone homocysteine operation in the body.

Whole grains also help to satisfy your appetite. A team of international researchers says that the acetate molecule is released as fiber digests.

After this, acetate moves to the brain, where it indicates that we stop eating. Eating less can reduce the risk of inflammatory foods.


10. Eggs



Eggs are rich sources of vitamin D. This helps to reduce the rate of depression and cold. It also helps to reduce the danger of inflammation while also reducing certain cancers.

Research shows that there is a relationship between vitamin D insufficiency and an increase in the rate of pro-inflammatory markers.

It is important to get a vitamin D rich diet to supplement the supply gotten from exposure to sunlight. Whole eggs can be an answer.

Egg yolks are a great source of health-enhancing and fat-reducing nutrients, which includes vitamin D  and Choline.


11. Beets



Beets are full of antioxidant betalain which contain anti-inflammatory properties. They prevent inflammation at the cellular level. They also repair the damage because of their high potassium and magnesium content.

Calcium, if not well processed, cannot contain magnesium. It has also been proven that magnesium deficiency can be linked to inflammatory conditions.

Eating foods like beet that is full of magnesium can help the body process calcium present in foods. Whether fresh, sauteed, fermented, or lightly steamed, beets can be enjoyed anyway you like it.


12. Yogurt



Low sugar yogurt is one of the best anti-inflammatory foods you can find around. It is easy to find a source of probiotics. For good health and to reduce the risk of inflammation, it is essential to ensure that your gut is clean.

The reason is that a healthy gut helps to break food down into anti-inflammatory fatty acids. These acids cause a decline in the rate of inflammation while reducing the risk of fatness.

Adding fermented foods which are probiotics to a diet can keep the guts filled with beneficial microbes that reduce inflammation in the body.




Inflammation, especially when it’s recurrent, puts you at risk of several diseases and weight gain. It is, therefore, essential to keep inflammation in check by avoiding foods that trigger it.

In this post, we have taken you through a list of the best anti-inflammatory foods you need to add to your diet. These foods help to lower the risk of inflammation and by extension, weight gain and diseases associated with it.

Start eating them today to achieve a healthy diet!

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