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Dark chocolate is delicious, rich, and satisfying. It's also packed with antioxidants that help reduce inflammation. These may reduce your risk of disease and lead to healthier aging ( 69 , 70 , 71 , 72 ).
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Have sex regularly. The highest pregnancy rates occur in couples who have sex every day or every other day. Have sex near the time of ovulation. If...
Read More »Inflammation can be both good and bad. On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to disease ( 1 , 2 ). Stress, low activity levels, and foods that cause inflammation can make this risk even greater. However, studies suggest that some foods can help decrease chronic inflammation. Here are 13 anti-inflammatory foods. Share on Pinterest Amy Covington/Stocksy United 1. Berries Berries are small fruits that are packed with fiber, vitamins, and minerals. Dozens of varieties exist. Some of the most common ones include: strawberries
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Read More »7. Mushrooms While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially. These include truffles, portobello mushrooms, and shiitake mushrooms. Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins. They also contain phenols and other antioxidants that provide anti-inflammatory protection ( 44 , 45 , 46 , 47 ). A special type of mushroom called lion’s mane may potentially reduce low grade inflammation related to obesity ( 45 ). However, one study found that cooking mushrooms lowered their anti-inflammatory compounds significantly. Thus, it may be best to eat them raw or lightly cooked ( 46 ). 8. Grapes Share on Pinterest Marisol Ogando/Addictive Creative/Offset Images Marisol Ogando/Addictive Creative/Offset Images Grapes contain anthocyanins, which reduce inflammation. In addition, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s, and eye disorders ( 48 , 49 , 50 , 51 ). Grapes are also one of the best sources of resveratrol, another antioxidant compound that has many health benefits. Studies show that resveratrol can protect the heart against inflammation. In one study including 60 people with heart failure, those who consumed two 50-mg capsules of resveratrol daily for 3 months experienced a decrease in inflammatory gene markers, including interleukin 6 (IL-6) ( 52 , 53 ). An older study from 2012 found that adults who ate grape extract daily experienced increased levels of adiponectin. Low levels of this hormone are associated with weight gain and an increased risk of cancer ( 52 , 54 ). 9. Turmeric Turmeric is a spice with a warm, earthy flavor that’s often used in curries and other Indian dishes. It has received a lot of attention because it contains curcumin, a powerful anti-inflammatory compound ( 55 , 56 , 57 , 58 ). Research has shown that turmeric reduces inflammation related to arthritis, diabetes, and other diseases ( 58 , 59 , 60 ). In one study, people with metabolic syndrome consumed 1 gram of curcumin daily combined with piperine from black pepper. They experienced a significant decrease in the inflammatory marker CRP ( 58 , 59 ). It may be hard to get enough curcumin from turmeric alone to experience a noticeable effect. Taking supplements containing isolated curcumin may be much more effective. Curcumin supplements are often combined with piperine, which can boost curcumin absorption by 2,000% ( 58 ). More research is needed to understand how the dosage of turmeric affects inflammatory markers ( 61 ). 10. Extra virgin olive oil Extra virgin olive oil is one of the healthiest fats you can eat. It’s rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits. Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer, and other serious health conditions ( 62 , 63 , 64 , 65 ). In one study on the Mediterranean diet, CRP and several other inflammatory markers significantly decreased in those who consumed 1.7 ounces (50 mL) of olive oil every day for 12 months ( 65 ). The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen ( 66 , 67 ). Keep in mind that extra virgin olive oil has greater anti-inflammatory benefits than refined olive oils do ( 68 ). 11. Dark chocolate and cocoa Dark chocolate is delicious, rich, and satisfying. It’s also packed with antioxidants that help reduce inflammation. These may reduce your risk of disease and lead to healthier aging ( 69 , 70 , 71 , 72 ). Flavanols are responsible for chocolate’s anti-inflammatory effects and help keep the endothelial cells that line your arteries healthy. In one small study, people who consumed 350 mg of cocoa flavanols twice daily experienced improved vascular function after 2 weeks ( 73 ). However, more high quality studies on chocolate and its components are needed. In the meantime, it can’t hurt to choose dark chocolate that contains at least 70% cocoa — a greater percentage is even better — to reap these anti-inflammatory benefits ( 71 , 72 , 74 ). 12. Tomatoes Share on Pinterest Catherine Falls Commercial/Getty Images The tomato is a nutritional powerhouse. Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties ( 75 , 76 , 77 , 78 ). Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer ( 79 , 80 , 81 ). Note that cooking tomatoes in olive oil can help you absorb more of their lycopene content ( 82 ). That’s because lycopene is a carotenoid, a nutrient that’s better absorbed with a source of fat.
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Learn More »13. Cherries Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which decrease inflammation ( 83 , 84 , 85 , 86 ). Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also provide benefits. One study including 37 older adults found that those who consumed 16 ounces (480 mL) of tart cherry juice daily for 12 weeks experienced significantly lower levels of the inflammatory marker CRP ( 87 ). However, another study found tart cherry juice had no effect on inflammation in healthy younger adults after they took it daily for 30 days ( 88 ). More research is needed to understand how cherries might help reduce inflammation. Share on Pinterest Inflammatory foods In addition to filling your diet with nutritious anti-inflammatory ingredients, it’s important to limit your consumption of foods that can promote inflammation ( 89 ). For example, ultra-processed foods like fast food, frozen meals, and processed meats have been associated with higher blood levels of inflammatory markers like CRP ( 90 , 91 , 92 ). Meanwhile, fried foods and partially hydrogenated oils contain trans fats, a type of unsaturated fatty acid that research has linked to increased levels of inflammation ( 93 , 94 , 95 ). Other foods like sugar-sweetened beverages and refined carbs have also been shown to promote inflammation ( 96 , 97 ). Here are some examples of foods that have been linked to increased levels of inflammation: Processed foods: potato chips and fast food ( 98 , 99 ) potato chips and fast food ( , ) Refined carbs: white breads, white rice, crackers, and biscuits ( 92 , 100 , 101 ) white breads, white rice, crackers, and biscuits ( , , ) Fried foods: fries, fried chicken, and mozzarella sticks ( 93 , 94 ) fries, fried chicken, and mozzarella sticks ( , ) Sugar-sweetened beverages: soda, sweet tea, and sports drinks ( 96 , 97 ) soda, sweet tea, and sports drinks ( , ) Processed meats: bacon, ham, and hot dogs ( 94 , 99 , 102 ) bacon, ham, and hot dogs ( , , ) Trans fats: shortening and margarine ( 103 ) Keep in mind that it’s perfectly healthy to eat these occasionally. Just try to ensure that you follow a well-balanced diet that’s based on whole foods, including lots of fruits and vegetables. It’s best to stick to foods that are minimally processed.
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