Our 20 Best Anti-Inflammatory Dinners of 2023 (2024)

FAQs

What is the number one food that kills inflammation? ›

1. Avocados. Avocados are often sought after for their creamy texture and satiating taste. But they are also powerhouses when it comes to fighting inflammation.

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.

Studies have shown that polyphenols have multiple anti-inflammatory properties and may improve the function of cells that line blood vessels. Foods high in polyphenols include onions, turmeric, red grapes, cherries, and plums, as well as dark green leafy vegetables such as spinach, kale, and collard greens.

Pasta, potatoes, tortillas, rice and bread can all be helpful additions to an anti-inflammatory diet that also includes healthy fats, lean protein, fruits and vegetables and other foods that promote balance and variety.

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.

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.

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.

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 most powerful supplement for inflammation? ›

Turmeric is perhaps the most well-known and widely studied herb for its anti-inflammatory properties.

Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity.