For more anti-inflammatory kitchen staples and countlessrecipes featuring them, grab a copy of The Anti-Inflammation Cookbook.
Olive Oil
PHOTOGRAPH BY ZENSHUI/MICHELE CONSTANTINI/GETTY IMAGES
Olive oil is a rich source of polyphenols, which provide both anti-inflammatoryand antioxidant benefits. Try to use extra-virgin olive oil for most of your cooking. More than 70% of its fat content comes from a monounsaturated fat called oleic acid, which has been found to help lower blood pressure, reduce LDL (bad) cholesterol, and increase HDL (good) cholesterol, among other heart-healthy properties. (Here are more ways to lower your cholesterol naturally.)
Herbs & Spices
PHOTOGRAPH BY STEWART WALLER/GETTY IMAGES
Herbs and spices are packed with health-promoting phytonutrients, they add complexity to dishes, and they can take the place of excessive salt or sugar—both of which can promote inflammation. Some stand-out picks: cinnamon, which has been shown to reduce bloating andstabilize blood sugar; turmeric, which packs proven anti-inflammatory and anticancer properties; oregano, which has antibiotic properties; and rosemary and lavender, which have been shown to calmanxiety and ease pain. (Here are the 6 best herbs and spices for your brain.)
Garlic & Onions
PHOTOGRAPH BY ANTONOVA ANNA/SHUTTERSTOCK
These and other short-chain fructo-oligosaccharides (scFOS) such as leeks, asparagus, jicama, artichokes, and Jerusalem artichokes are delicious sources of sweet low-cal carbs. Since these foods aren't fully digested in the gut, the remaining material feeds the good bacteria living in our intestines, resulting in a healthier gut—and it's through this process that they boost the immune system and lower inflammation.
Dark Chocolate
PHOTOGRAPH BY JACEK NOWAK/GETTY IMAGE
Dark chocolate—70% cocoa or more—may be the one truly guilt-free dessert. Research has shown it improves blood flow, helps reduce blood pressure, and improves the body's response to a carbohydrate-heavy meal by improving insulin sensitivity, thereby helping prevent the onset of diabetes if consumed regularly in small quantities, or about 1 oz per day. (Check out other effects dark chocolate has on your body.)
Avocados
PHOTOGRAPH BY WESTEND61/GETTY IMAGES
Avocados boast major benefits, thanks to their star nutrients: mono- and polyunsaturated fats, phytosterols, alpha-linolenic acid, and carotenoids. Research shows that avocados reduce inflammation, blood sugar, and cholesterol and lessen the pain associated with osteoarthritis and rheumatoid arthritis. They're even a great replacement for oils and fats—use mashed avocadowherever you'd typically spread butter or mayo.
Cruciferous Veggies
PHOTOGRAPH BY FRIDHOLM, JAKOB/GETTY IMAGES
Cruciferous veggies include arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, and watercress. These vegetables are packed with sulforaphanes, which offset inflammation by enhancing hase two detoxification in the liver. Multiple studies have also found that compounds in these vegetables called glucosinolates have potent anticancer properties.
Citrus Fruits
PHOTOGRAPH BY MARIA LAPINA/GETTY IMAGES
Any way you squeeze it, citrus fruits like clementines, grapefruits, lemons, limes, and oranges are health heroes. Due to their high water content, any type of citrus will provide hydration and electrolytes to thirsty bodies. Citrus flavonoids have also been shown to neutralize free radicals, potentially preventing the growth ofcancer cells. Their inflammation-fighting properties are found in the skin as well as the juice and flesh—so don't forget to use that zest!
Grass-Fed Organic Chicken, Pork, Lamb & Beef
PHOTOGRAPH BY BOB INGELHART/GETTY IMAGES
Organic and grass-fed free-range animals are healthier, and their meat offers you better nutritional value. In fact, pasture-raised chickens, pigs, lambs, and cows have higher levels of anti-inflammatoryomega-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.
Eggs
PHOTOGRAPH BY DAVID KIANG PHOTOGRAPHY/GETTY IMAGES
Many doctors call eggs the "perfect food," given their high content of protein, vitamins A and B, and biotin. Eggs help offset inflammation because they contain the potent carotenoids zeaxanthin and lutein (both good for vision), as well ascholine (good for brain and heart function). The first rule for enjoying these oval powerhouses is to always buy organic—and preferably "pasture-raised"—as these have higher levels of omega-3 fatty acids.
Fatty Fish
PHOTOGRAPH BY JEFF OSHIRO/GETTY IMAGES
Ideally, adults should eat three servings of cold-water fish such as salmon, sardines, anchovies, and herring—all of which contain low levels of mercury and high amounts of polyunsaturated fatty acids (check out these 12 types of fish to stay away from). These omega-3 fatty acids have been shown to reduce inflammation and improve heart health, autoimmune conditions, and mood disorders, as well as promote skin and nail health.
Olive Oil
PHOTOGRAPH BY ZENSHUI/MICHELE CONSTANTINI/GETTY IMAGES
Olive oil is a rich source of polyphenols, which provide both anti-inflammatoryand antioxidant benefits. Try to use extra-virgin olive oil for most of your cooking. More than 70% of its fat content comes from a monounsaturated fat called oleic acid, which has been found to help lower blood pressure, reduce LDL (bad) cholesterol, and increase HDL (good) cholesterol, among other heart-healthy properties. (Here are more ways to lower your cholesterol naturally.)
Herbs & Spices
PHOTOGRAPH BY STEWART WALLER/GETTY IMAGES
Herbs and spices are packed with health-promoting phytonutrients, they add complexity to dishes, and they can take the place of excessive salt or sugar—both of which can promote inflammation. Some stand-out picks: cinnamon, which has been shown to reduce bloating andstabilize blood sugar; turmeric, which packs proven anti-inflammatory and anticancer properties; oregano, which has antibiotic properties; and rosemary and lavender, which have been shown to calmanxiety and ease pain. (Here are the 6 best herbs and spices for your brain.)
Garlic & Onions
PHOTOGRAPH BY ANTONOVA ANNA/SHUTTERSTOCK
These and other short-chain fructo-oligosaccharides (scFOS) such as leeks, asparagus, jicama, artichokes, and Jerusalem artichokes are delicious sources of sweet low-cal carbs. Since these foods aren't fully digested in the gut, the remaining material feeds the good bacteria living in our intestines, resulting in a healthier gut—and it's through this process that they boost the immune system and lower inflammation.
Dark Chocolate
PHOTOGRAPH BY JACEK NOWAK/GETTY IMAGE
Dark chocolate—70% cocoa or more—may be the one truly guilt-free dessert. Research has shown it improves blood flow, helps reduce blood pressure, and improves the body's response to a carbohydrate-heavy meal by improving insulin sensitivity, thereby helping prevent the onset of diabetes if consumed regularly in small quantities, or about 1 oz per day. (Check out other effects dark chocolate has on your body.)
Avocados
PHOTOGRAPH BY WESTEND61/GETTY IMAGES
Avocados boast major benefits, thanks to their star nutrients: mono- and polyunsaturated fats, phytosterols, alpha-linolenic acid, and carotenoids. Research shows that avocados reduce inflammation, blood sugar, and cholesterol and lessen the pain associated with osteoarthritis and rheumatoid arthritis. They're even a great replacement for oils and fats—use mashed avocadowherever you'd typically spread butter or mayo.
Cruciferous Veggies
PHOTOGRAPH BY FRIDHOLM, JAKOB/GETTY IMAGES
Cruciferous veggies include arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, and watercress. These vegetables are packed with sulforaphanes, which offset inflammation by enhancing hase two detoxification in the liver. Multiple studies have also found that compounds in these vegetables called glucosinolates have potent anticancer properties.
Citrus Fruits
PHOTOGRAPH BY MARIA LAPINA/GETTY IMAGES
Any way you squeeze it, citrus fruits like clementines, grapefruits, lemons, limes, and oranges are health heroes. Due to their high water content, any type of citrus will provide hydration and electrolytes to thirsty bodies. Citrus flavonoids have also been shown to neutralize free radicals, potentially preventing the growth ofcancer cells. Their inflammation-fighting properties are found in the skin as well as the juice and flesh—so don't forget to use that zest!
Grass-Fed Organic Chicken, Pork, Lamb & Beef
PHOTOGRAPH BY BOB INGELHART/GETTY IMAGES
Organic and grass-fed free-range animals are healthier, and their meat offers you better nutritional value. In fact, pasture-raised chickens, pigs, lambs, and cows have higher levels of anti-inflammatoryomega-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.
Eggs
PHOTOGRAPH BY DAVID KIANG PHOTOGRAPHY/GETTY IMAGES
Many doctors call eggs the "perfect food," given their high content of protein, vitamins A and B, and biotin. Eggs help offset inflammation because they contain the potent carotenoids zeaxanthin and lutein (both good for vision), as well ascholine (good for brain and heart function). The first rule for enjoying these oval powerhouses is to always buy organic—and preferably "pasture-raised"—as these have higher levels of omega-3 fatty acids.
Fatty Fish
PHOTOGRAPH BY JEFF OSHIRO/GETTY IMAGES
Ideally, adults should eat three servings of cold-water fish such as salmon, sardines, anchovies, and herring—all of which contain low levels of mercury and high amounts of polyunsaturated fatty acids (check out these 12 types of fish to stay away from). These omega-3 fatty acids have been shown to reduce inflammation and improve heart health, autoimmune conditions, and mood disorders, as well as promote skin and nail health.
