Which Foods Help Reduce Inflammation?


Quick Answer

Inflammation reducing foods include fatty fish, whole grains, dark leafy greens and nuts, according to Health.com. Other anti-inflammatory foods include soy, peppers and low-fat dairy.

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Which Foods Help Reduce Inflammation?
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Full Answer

Oily fish, such as salmon, tuna and sardines, contain omega-3 fatty acids, which fight inflammation, claims Health.com. To make eating these fish effective in reducing inflammation, cook them well, preferably by boiling or baking, and consume them several times in a week. For persons who don't like fish, fish-oil supplements are an alternative. However, when taken with a diet high in processed foods and vegetable oil, supplements may encourage inflammation due to an excessive content of omega-6 fatty acids.

Unlike refined grains such as white bread, rice and cereal, whole grains are rich in fiber, which reduces proinflammatory C-reactive protein, as explained by Health.com. They also contain less added sugar.

Dark green vegetables are rich in vitamin E, which can protect the body from cytokines, the molecules that cause inflammation, notes Health.com. The vegetables that contain vitamin E include spinach, broccoli, collard greens and kale. As opposed to light-colored vegetables, dark green vegetables also contain minerals such as iron and calcium.

Almond nuts contain vitamin E, calcium and walnuts, which are rich in alpha-linolenic acid, an anti-inflammatory. Nuts also have antioxidants, which repair tissues damaged by inflammation, according to Health.com.

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