20 Anti-Inflammatory Recipes That Will Help You Feel Better (2024)

FAQs

What is the best anti-inflammatory meal? ›

1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.

You can lower inflammation over time by eating foods rich in nutrients. What are six anti-inflammatory foods? Berries, fatty fish, nuts, leafy greens, oatmeal, and olive oil can all be part of an anti-inflammatory diet. But it's best to include a variety of fruits, vegetables, and whole grains.

Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals. Snack foods, including chips, cookies, crackers and pastries. Sodas and other sweetened drinks.

Ginger is one of the most powerful natural anti-inflammatory herbs used for centuries in traditional medicine. This herb contains several bioactive compounds, including gingerols, shogaols, and zingerone, which have been shown to exert anti-inflammatory and antioxidant effects.

Vitamin D is an essential fat-soluble nutrient that plays a key role in immune health and may have powerful anti-inflammatory properties. In several studies , researchers have noted a link between low vitamin D levels and the presence of inflammation.

What is the strongest anti-inflammatory vitamin? ›

Vitamins B6, B12, and folate can reduce inflammation in the body. 34 B vitamins can lower C-reactive protein and homocysteine, positively impacting outcomes like cardiovascular disease and autoimmune conditions.

Functional foods such as eggs contain a variety of essential nutrients and vital components including egg proteins, phospholipids, lutein and zeaxanthin that curb inflammation. The vitamin D present in the eggs modulates the inflammatory response in rheumatoid arthritis.

Bananas are also high in prebiotics. These stimulate the immune system through their effect on the gut microbiota. They also reduce inflammation by increasing the expression of anti-inflammatory cytokines while decreasing the expression of pro-inflammatory cytokines.

Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory. Inflammation in the body is a mechanism thought to be at the center of the majority of chronic diseases.

In fact, pasture-raised chickens, pigs, lambs, and cows have higher levels of anti-inflammatory omega-3 fatty acids and lower levels of pro-inflammatory omega-6 fatty acids than corn-fed animals. Research even shows less disease among people who opt for meat from grass-fed animals over conventional.