Anti-Inflammatory Food List Printable PDF

Here is an anti-inflammatory food list, as well as a free printable pdf for your convenience. Many diseases, including heart disease, cancer, depression, diabetes, Alzheimer’s, and arthritis, can strike at any time. All of these have been linked to chronic inflammation.

Certain foods can help to reduce inflammation. Many experimental studies indicate that certain foods can help reduce chronic inflammation.

If you eat the right anti-inflammatory foods, you may be able to reduce inflammation in your body quickly.

Anti-Inflammatory Food List

You may want to include the following foods in your diet:

1. FATTY FISH

Many people enjoy fish such as salmon, tuna, mackerel, and other fatty fish such as trout, sardines, and anchovies because they are high in omega-3 fatty acids EPA and DHA.

The fats EPA and DHA are extremely important. Because your body cannot produce it on its own, you must obtain it from the food you consume.

Omega-3 fatty acids are also beneficial to brain health, and people who eat fatty fish on a regular basis are less likely to suffer from anxiety or depression.

In conclusion, Omega-3 fatty acids are one of the most researched nutrients, and the findings show that they have a significant anti-inflammatory effect on the body.

2.VEGETABLES

Leafy Green

Leafy green vegetables such as spinach, kale, Swiss chard, arugula, dandelion greens, watercress, and other leafy greens are also high in micronutrients, which help to reduce inflammation.

They are high in antioxidants, vitamins, and nutrients such as fiber, folate, vitamins C, K, A, E, and various other minerals.

Tomatoes

Tomatoes contain the antioxidant phytochemical lycopene, as well as vitamin C, which is an excellent anti-inflammatory vitamin.

Lycopene is an antioxidant that protects your brain and fights inflammation that causes depression. According to one study, processed tomatoes contain more lycopene than fresh tomatoes.

Peppers

Bell peppers and spicy peppers are high in vitamin C and antioxidants, which have been shown to reduce inflammatory markers.

Bell pepper contains a specific type of antioxidant that aids in the reduction of damage in people suffering from inflammatory diseases. Then, spicy peppers contain special acids that not only help with inflammation but also slow aging.

Mushrooms

It is high in nutrients, vitamins, and minerals, and has anti-inflammatory properties. Mushrooms are low in calories and contain all of the B vitamins that your body requires. It contains antioxidants such as phenol, which reduces your risk of inflammation.

Broccoli

It is both tasty and nutritious. Broccoli, as well as other cruciferous vegetables such as Brussels sprouts and cauliflower, are high in vitamins, antioxidants, and phytochemicals.

They may cause a little extra bloating due to their high fiber content, but that doesn’t mean they’re not helping to reduce overall inflammation.

Sulforaphane is a compound found in broccoli that has been extensively researched. It has been shown to have anti-cancer properties and to detoxify harmful chemicals from the environment that would otherwise cause inflammation in our bodies.

Other vegetable:

Everyone knows that vegetables are good for health. However, the vegetables listed below are more than that; they are high in antioxidants. Furthermore, they help to alkalinize the body and are high in vitamins and nutrients.

Asparagus
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Chickpeas
Leeks
Squash
Sweet potatoes
Zucchini

3. BEANS

They are a tasty and nutritious anti-inflammatory food because they are high in fiber, which helps to push toxins out of your digestive system.

Many people believe that beans, like cruciferous vegetables, cause inflammation, but what it actually does is help relieve inflammation. You simply have to let it pass through your digestive system and settle out.

Beans including: black beans, chickpeas, green beans, kidney beans, pinto beans, edamame, mung beans, soybeans, lentils, and other.

4. HERBS AND SPICES

Ginger

It is well-known for its ability to alleviate nausea, motion sickness, and pain. They also contain gingerol, which has the ability to reduce inflammation and turn off pain-causing compounds in the body.

It can help with digestion and motility, allowing things to move more efficiently through our intestines. Ginger has been shown in studies to reduce colorectal cancer and boost the immune system.

Basil

Basil contains eugenol, an antioxidant compound with anti-inflammatory properties. This antioxidant can shield your DNA from oxidative and radiation damage.

A study found that eating fresh basil leaves can help reduce arthritis pain and swelling.

Garlic

It has been shown in studies to have anti-cancer and immune-boosting properties. Garlic is naturally anti-inflammatory, anti-fungal, and anti-viral, making it popular for relieving cold symptoms.

It contains anti-inflammatory chemicals like quercetin, which naturally inhibits histamine, as well as sulfur compounds, which stimulate the immune system’s ability to fight disease.

Green tea

According to one study, drinking green tea on a daily basis can help reduce the risk of cancer and Alzheimer’s, as well as increase the amount of antioxidants you consume that day, which have anti-inflammatory properties.

Turmeric

Turmeric is a spice that is commonly used in cooking; it has anti-inflammatory properties due to the presence of curcumin, an anti-inflammatory nutrient that is extremely beneficial in this regard.

Other herbs and spices

Black pepper, Chive, Cinnamon, Cloves, Cumin, Dill, Nutmeg, Oregano, Parsley, Peppermint, Rosemary, Sage, and Thyme.

5. FRUITS

Berries

Whether strawberries, blueberries, blackberries, or raspberries, are extremely healthy. They help to boost your immune system by lowering inflammation in the body.

All berries contain anthocyanins, which are potent antioxidants that are extremely beneficial to your body.

Fruits, which are generally high in antioxidants, are great anti-inflammatory, cancer, and cardiovascular disease fighters.

Cherries

Cherries are high in antioxidants, which help to reduce inflammation.

Tart and sweet cherries are both good for fighting inflammation and have a lot of nutrients and vitamins that are good for your overall health.

Grapes

It contains resveratrol and anthocyanins, a powerful antioxidant that has been linked to potentially lower cholesterol and blood pressure. Grapes also help to reduce inflammatory markers.

Avocados

They are not only delicious and nutritious because they contain a lot of healthy fats and omega-3 fatty acids, but they also help to reduce inflammation.

Avocados are high in monounsaturated good fats, which help lower cholesterol and reduce joint inflammation. They are also high in vitamin C, E, K, manganese, zinc, and selenium.

Other fruit

Apples, Apricots, Grapefruits, Kiwis, Lemons, Limes, Mandarins, Mangoes, Oranges, Papaya, Peaches, Pears, Pineapple, and Pomegranates.

6. NUTS

Unsalted and raw nuts, in particular, are low in saturated fat and high in monounsaturated and polyunsaturated fats. Almonds, walnuts, and peanuts are popular snacks.

Walnuts, in particular, contain different types of omega-3 fats than fatty fish like salmon. Salmon has EPA and DHA, and walnuts have ALA (alpha-linolenic acid).

Omega-3 fatty acids and some of the minerals found in them are known to benefit brain health. As a result, walnuts are an excellent anti-inflammatory food.

7. CHIA SEEDS

It is also an anti-inflammatory superfood. Chia seeds contain omega-3 fatty acids and alpha-linolenic acid, both of which have anti-inflammatory properties.

In addition to the numerous vitamins and nutrients found in chia seeds, they also contain a significant amount of fiber, making them one of the best sources of fiber in the world.

Dietary fiber is essential for blood sugar balance and gut health.

Other seeds: Flax seeds, Pumpkin seeds, Sesame seeds, Basil seeds.

8. DARK CHOCOLATE

It is delicious, nutritious, and extremely healthy. It contains flavanols, which are powerful antioxidants that are extremely beneficial to your body.

Simply look for dark chocolate with a cacao percentage of 70% or higher because it contains the most antioxidants.

9. EXTRA VIRGIN OLIVE OIL

It is not only delicious, but it is also very nutritious and extremely useful when cooking.

Extra virgin olive oil also contains polyphenols, which are powerful antioxidants that help to prevent the release of inflammatory compounds into the body, as well as omega-3 fatty acids.

Other healthy fats: Avocado oil, Coconut oil, and Ghee (clarified butter).

10. WHOLE GRAINS

Whole-wheat bread, quinoa, oatmeal, brown rice, barley, corn, and other whole grains are high in fiber, which may help with inflammation.

Whole grains: oatmeal, brown rice, barley, corn, Whole-wheat bread, quinoa, popcorn, buckwheat, farro, millet.

Anti-Inflammatory Food List Printable

Click here to download the anti-inflammatory food list pdf.