What are good anti-inflammatory foods?

Today, we want to take a moment to talk about a topic that’s been on our minds lately: good anti-inflammatory foods. We recently came across a video by Good Morning America, featuring ABC News chief medical correspondent Dr. Jen Ashton, where she answers health questions and shares her daily prescription for wellness. In the video, Dr. Jen talks about the importance of a holistic approach to eating, focusing on fresh fruits and vegetables, nuts, extra virgin olive oil, and fish, all of which have purported anti-inflammatory benefits. She emphasizes that it’s not just about one specific food, but rather the overall approach to eating. We found this perspective fascinating, as it made us reflect on how packaged and marketed foods often claim certain benefits without much scientific data to back them up. So, if you’re interested in learning more about anti-inflammatory foods and how they can fit into your own style of eating, stay tuned for some insightful information!

What are good anti-inflammatory foods?

What are good anti-inflammatory foods?

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When it comes to taking care of our health, one of the most important factors to consider is our diet. The food we eat has a significant impact on our overall well-being, including the prevention of inflammation in our bodies. Inflammation is a natural response by our immune system to protect us from illness and injury. However, chronic inflammation can lead to various health problems, such as heart disease, diabetes, and arthritis. That’s why it’s crucial to incorporate anti-inflammatory foods into our diet. In this article, we will explore some good anti-inflammatory foods and how they can benefit our health.

Fresh Fruits

Fresh fruits are not only delicious but also packed with essential nutrients and antioxidants that help reduce inflammation. Berries, such as blueberries, strawberries, and raspberries, are particularly rich in antioxidants that combat inflammation. Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, which can also help reduce inflammation. Other fruits like cherries, pineapple, and grapes also have anti-inflammatory properties and are beneficial for our overall health.


Vegetables are an excellent source of vitamins, minerals, and fiber, making them an essential part of an anti-inflammatory diet. Leafy greens like spinach, kale, and Swiss chard are particularly beneficial due to their high content of antioxidants and phytochemicals. Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts, contain sulfur compounds that have anti-inflammatory effects. Including a variety of colorful vegetables in our diet ensures that we get a wide range of nutrients and compounds that support our immune system and reduce inflammation.


Nuts are not only a tasty snack but also a great addition to an anti-inflammatory diet. They are rich in healthy fats, fiber, and antioxidants. Walnuts, in particular, contain high levels of omega-3 fatty acids, which have been shown to have anti-inflammatory properties. Other nuts like almonds, pistachios, and cashews also provide beneficial nutrients and can help reduce inflammation when consumed in moderation. However, it’s important to be mindful of portion sizes, as nuts are calorie-dense.

Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is a staple in Mediterranean cuisine and has long been recognized for its health benefits. It contains a compound called oleocanthal, which has been found to have anti-inflammatory effects similar to non-steroidal anti-inflammatory drugs (NSAIDs). EVOO is also rich in monounsaturated fats, which have been associated with a reduced risk of chronic diseases. Incorporating EVOO into our diet, whether in cooking or as a salad dressing, can provide us with its anti-inflammatory properties and numerous health benefits.


Fish, especially fatty fish like salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids. Omega-3 fatty acids are known for their anti-inflammatory properties and have been shown to help reduce the risk of chronic diseases like heart disease and arthritis. Including fish in our diet two to three times a week can contribute to our intake of these beneficial fatty acids. For those who don’t consume fish, omega-3 supplements derived from algae or flaxseed oil can be considered as an alternative.

Combining Foods

While certain foods have individual anti-inflammatory benefits, it’s important to remember that our overall diet and the combinations of foods we consume play a significant role in our health. The synergistic effects of different nutrients and compounds in whole foods can provide greater anti-inflammatory benefits than isolated ingredients. Therefore, it’s essential to focus on a balanced and varied diet that includes a range of anti-inflammatory foods.

Eating from the Farm

When it comes to choosing our foods, opting for fresh, whole foods is key. Eating foods that are minimally processed and closer to their natural state ensures that we receive the maximum nutritional benefits. Choosing locally grown and organic produce whenever possible can further enhance the nutrient content and reduce our exposure to potential toxins. Supporting local farmers and agriculture also promotes sustainable and environmentally friendly practices, benefiting both our health and the planet.

Holistic Approach

Incorporating anti-inflammatory foods into our diet is just one aspect of a holistic approach to wellness. Regular exercise, stress management, proper sleep, and maintaining a healthy weight all contribute to overall well-being and reduce inflammation. It’s important to adopt a balanced lifestyle that combines these various elements to promote a healthy inflammatory response in our bodies. Consulting with a healthcare professional or registered dietitian can provide personalized guidance on incorporating anti-inflammatory foods and lifestyle practices into our daily routine.


Taking care of our health and combatting inflammation through diet is a journey that requires dedication and commitment. By incorporating fresh fruits, vegetables, nuts, extra virgin olive oil, and fish into our diet, we can benefit from their anti-inflammatory properties and support our overall well-being. Remember to choose whole foods, eat locally sourced produce, and take a holistic approach to wellness. Ultimately, by making these small but significant changes to our lifestyle, we can take control of our health and reduce our risk of chronic inflammation-related diseases.

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