Foods that help fight inflammation

Foods to Fight Inflammation

Inflammation can wreak havoc on the body, affecting every organ, from the skin to the heart. Prevent it by eating more of the fresh foods listed below.

Salmon

This fish is low in mercury and rich in omega-3 fatty acids, which are effective against inflammation: 3 ounces of salmon contains double the daily recommended intake. Bake, boil, grill, or steam the fillet and serve with a fresh salad, as in this recipe from Bobby Flay.

Recipe: Salmon in honey mustard sauce

Turmeric

This ancient spice is known for its ability to reduce inflammation. Add ground turmeric to dry marinades, soups, and drinks—like this latte. For better absorption, don't forget to add a pinch of black pepper to the recipe.

Recipe: Coconut milk latte with turmeric

Flax seeds

The beneficial oils found in flaxseeds help fight inflammation. Whole or ground flaxseeds can be used in salads, smoothies, and baked goods, such as Eddie Jackson's unsweetened granola.

Recipe: Low-carb baked oatmeal granola

Water

Fight inflammation by drinking plenty of water. It's calorie-free and remains the best way to stay hydrated and detoxify. Not a fan of plain water? Jada uses fresh fruit to infuse her water with a subtle flavor.

Recipe: Spa water

Walnuts

These crunchy nuts add flavor and texture to salads, snacks, hot porridge, and baked goods. They can even be used in pesto sauce, replacing pine nuts. The anti-inflammatory properties of walnuts have been linked to a reduced risk of chronic diseases such as diabetes and heart disease.

Recipe: Kale Pesto with Walnuts and Parmesan

Berries

The antioxidants found in blueberries, strawberries, and raspberries are excellent anti-inflammatory agents, and they pair well with creamy yogurt in a parfait. While they're in season, choose fresh berries, and stick to frozen ones the rest of the year.

Recipe: Parfait with berries and homemade granola

Chia seeds

These tiny seeds are rich in omega-3 fatty acids and an impressive array of vitamins and minerals. Stir them into soy milk for pudding, or add them to fresh fruit for a quick and easy sandwich jam without the added sugar.

Recipe: Healthy peanut butter sandwiches with fresh berry jam

Avocado

The healthy unsaturated fats in avocados can help fight inflammation. A study published in 2012 found that eating avocados helps limit the production of compounds that cause inflammation and impair circulation. A serving of guacamole is the best way to enjoy this fruit.

Recipe: Guacamole in pieces

Cherry

Cherries are another source of antioxidants! Tart cherry juice has been shown to reduce inflammation and promote muscle recovery after exercise. Add cherries to salads for a vibrant flavor.

Recipe: Bibb Lettuce Salad with Cherries