19 Foods That Fight Inflammation

Fighting inflammation with food relies on consistent intake of those with targeted nutrients. Find ways to fight inflammation daily by stocking up on these 19 foods.

The antioxidants in blueberries, strawberries and raspberries are powerful inflammation fighters and pair perfectly with creamy yogurt in a parfait. Choose fresh berries when they’re in season and opt for frozen other times of year.

This low-mercury fish is high in inflammation-fighting omega-3 fats — a three-ounce portion contains more than twice the daily goal. Roast, poach, grill or steam a filet and serve with vegetables.

The vitamin C in citrus like oranges has been found to help fight inflammation caused by the common cold.

Beets boast anti-inflammatory compounds, plus dietary nitrates – plant-based compounds that help to lower blood pressure.

This brightly hued spice is in the spotlight for its ability to effectively minimize inflammation. Add turmeric to dry rubs, soups and drinks like this Turmeric Coconut Milk, which is a nod to haldi doodh. Don't forget to add a pinch of black pepper to your recipe to aid absorption.

These tiny seeds are bursting with omega-3 fats plus an impressive panel of vitamins and minerals. Mix with a non-dairy milk to make pudding, or with fresh fruit for a quick and easy lower sugar jam to spread on a sandwich.

Inflammation can’t compete with the healthy oils found in flax seeds. Whole or ground seeds can be used in salads, smoothies and baked goods like Eddie Jackson’s savory granola.

Keeping hydrated is one way to help keep inflammation at bay. Calorie-free water remains the best option for optimal hydration and for allowing your immune system to work full force. Aim to drink half your body weight in ounces each day. Plain water not your thing? Try using fresh fruits or vegetables to give it a hint of flavor.

These crunchy nuts add texture and flavor to salads, trail mix, hot cereals and baked goods. You can even use them in pesto as a substitution for pine nuts. The anti-inflammatory properties of walnuts have been linked to a reduced risk of chronic disease like diabetes and heart disease.

Healthy unsaturated fats, like those found in avocados, may help fight inflammation. A study published in 2012 found that eating an avocado may help limit the production of inflammatory causing compounds that compromise circulation. What better way to enjoy these fruits than a batch of guacamole?

With more antioxidants than most other berries, reach for bags of these petite frozen berries for smoothies, sauces and baked goods. The flavonoids in wild blueberries have been found to protect against inflammation and help protect brain health.

This inflammation-fighting leafy green vegetable isn’t just for salads. Pile that peppery arugula onto sandwiches, pizza, pasta and blend into soups, sauces and salad dressings.

Yet another reason to get more leafy greens into your diet. Vegetables like kale are chock-full of inflammation-fighting compounds. To reap all the benefits, enjoy with a source of healthy fat – drizzle with olive oil and make some kale chips in the oven or air fryer.

One of the most underappreciated sources of antioxidants, fresh herbs aren’t just for garnishing finished recipes. Add fresh herbs to pesto, soups, sauces, juices, and even boards, to expose yourself to daily doses of inflammation-fighting compounds.

Sip inflammation away! The catechins found in green tea help fight inflammation, and have anti-cancer benefits. If hot tea isn’t for you, enjoy iced or blended into a smoothie.

This fatty fish is a convenient, affordable and tasty way to get in those healthy omega-3 fats. Make batches of tuna salad ahead for a quick and easy lunch.

Lycopene, the red pigment in tomatoes is believed to help fight inflammation and protect against heart disease. Cooked and processed tomatoes (like tomato sauce and paste) have an enhanced amount of this special plant-based compound.

Whole grains from breads, brown rice and fiber offer hunger-fighting fiber as well as compounds to help protect you from inflammation. Experiment with ancient grains like millet and farro.