top 8 anti-inflammatory foods

None of these has magical healing powers—or even the ability to reduce inflammation by themselves. But these are the top foods that I’ve found repeatedly pop up in research when it comes to offering anti-inflammatory effects to the body.

	LEAFY GREENS	OLIVE OIL	BERRIES	CRUCIFEROUS VEGETABLES
FOODS TO INCLUDE	Lettuces (like romaine, red leaf, green leaf, radicchio, arugula), cruciferous greens (like kale, mustard, turnip), spinach, Swiss chard, watercress, and dandelion greens	BEST: extra-virgin olive oil NEXT BEST: virgin olive oil, cold-pressed, or olive oil from a first pressing SKIP: ones labeled “light” or “pure”	Blueberries, strawberries, raspberries, blackberries, boysenberries, and cranberries	Broccoli, Brussels sprouts, cauliflower, cabbage, collard greens, kale, mustard greens, watercress, kohlrabi, bok choy, rutabaga, turnips, arugula, radish, and watercress
	At least 6 cups per week	Daily as part of fat intake	At least 2 cups per week	At least 5 servings per week
REASONS	The research behind the health benefits of eating leafy greens is some of the strongest with suggested risk reduction of heart disease, type 2 diabetes, some cancers, and brain deterioration. In fact, the risk may decrease with each additional serving consumed. Leafy greens are also packed with folate and phytochemicals with additional antioxidant and anti-inflammatory effects.	This pantry staple delivers the inflammation-suppressing compound oleocanthal, plus a small amount of omega-3s. Health benefits that research associates with olive oil include reduced risk of heart attack, stroke, cancer development, joint deterioration, and neurological diseases.	All berries are loaded with anthocyanins and antioxidants, which sweep up harmful free radicals that promote inflammation. This directly reduces the risk of heart disease, brain deterioration, and cancer. They’re also packed with fiber that reduces cholesterol values and slows the digestive process to keep blood sugar in check.	What separates this crunchy family from other vegetables are sulfur-containing compounds called glucosinolates. Indoles and isothiocyanates are two types of powerful glucosinolates that appear to lower inflammatory markers in the body, lower cancer risk, and possibly initiate the death of cancer cells. On top of that, most cruciferous veggies are packed with antioxidants like vitamin C and beta-carotene, and other anti-inflammatory phytochemicals.

	FATTY FISH	GREEN TEA	GUT-HEALTH PROMOTERS	NUTS AND SEEDS
FOODS TO INCLUDE	Salmon, anchovies, butterfish, sea bass, mackerel, and sardines	Green, white, oolong, and black teas	Cultured and fermented foods, such as yogurt, kimchi, kombucha, miso, and sauerkraut, as well as prebiotics (see page 18)	Almonds, Brazil nuts, cashews, chia seeds, flaxseed, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, sunflower seeds, walnuts
	8 to 12 ounces per week	At least 1 cup per day	Daily or at least several times per week	Include 1 ounce, 5 or more days per week
REASONS	The omega-3 fats DHA and EPA in salmon and other oily fish play key roles in suppressing inflammation and boosting production of anti-inflammatory compounds. DHA and EPA appear to have a particularly strong link to heart and neurological disease prevention, and fattier fish are one of the few dietary sources.	Research suggests that regular intake of this antioxidant-rich beverage may suppress both the development and growth of cancer cells, promote the growth of good bacteria, and block or slow the plaque formation associated with Alzheimer’s development. This is all thanks to compounds called catechins that appear to be one of the most effective antioxidants in preventing free radical damage. Very few negatives are associated with green tea intake, just watch caffeine intake.	The exact role that “good” microbes play is still unclear, but current research suggests that the relationship between gut health and disease prevention is substantial. Consuming foods with “good” bacteria regularly and consuming a variety of strains are the best ways to encourage a healthy gut—not to mention that these foods are usually nutrient-rich sources of antioxidants, too. Another plus of live cultures in yogurt: The live bacteria produces lactic acid that inhibits the growth of bad bacteria in the gut.	Not only is regular intake associated with healthier body weight, but nuts are packed with omega-3s, antioxidants like vitamin E, protein, and slow-digesting carbohydrates, which support better blood sugar regulation and improve insulin sensitivity. Walnuts and almonds are considered some of the best, but all nuts are good to incorporate as part of daily fat intake.