8 Foods With Anti-Inflammatory Benefits That Aren’t Ginger

Ginger is a well-known anti-inflammatory food thanks to its unique plant compounds, including shogaol, gingerol, zingerone, and paradol. However, ginger isn’t the only anti-inflammatory food in the kitchen: here are eight additional options to add to your plate.

Oily fish like salmon, mackerel, anchovies, and sardines are among the best sources of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are among the most widely recognized anti-inflammatory nutrients.

These foods can “improve heart health, brain function and joint mobility thanks to the anti-inflammatory omega-3 fatty acids they contain,” says Kelsey Kalenderian, MS, RD, LDN, owner of Balanced Nutrition with Kelsey. Health.

Berries, including blueberries, blackberries and strawberries, offer anti-inflammatory benefits because they are rich in antioxidants called anthocyanins, said Stephanie Rupp, RDN, LD, LMNT, registered dietitian nutritionist and resident assistant professor at Creighton University. Health. Anthocyanins “protect the body from the inside out,” she said.

These fruits also provide plenty of flavonoids and fiber, which further contribute to reducing inflammation throughout the body.

Like berries, cherries also contain anthocyanins, as well as flavonoids and fiber, providing similar anti-inflammatory benefits, Rupp added.

Turmeric is often recognized for its anti-inflammatory power because it contains curcumin, a bioactive compound. “Curcumin supports joint, liver and brain health and is nothing short of a powerful antioxidant,” Kalenderian said.

This spice can be incorporated into soups, curries, stir-fries, marinades, salad dressings and even the ever-trendy golden milk. Just be sure to add black pepper to your turmeric recipes, as it helps your body absorb curcumin more efficiently.

Whether you choose lettuce, kale, spinach, Swiss chard, arugula, cabbage, or another leafy green, these vegetables all help target inflammation in the body. That’s because they contain quercetin, “a flavonoid and antioxidant that helps protect cells from damage,” Rupp said.

Carotenoids, fiber, and vitamins C, E, and K are also abundant in these vegetables, further boosting their anti-inflammatory potential.

“Olive oil is high in monounsaturated fats that repel inflammation-causing molecules,” Rupp said. Additionally, it contains anti-inflammatory polyphenols like oleocanthal, especially in less refined extra virgin olive oil. This kitchen staple, in turn, can support heart, metabolic, and brain health.

Green tea offers a gentle morning boost, but it’s also packed with anti-inflammatory compounds like EGCG (epigallocatechin gallate) and catechins, which are associated with a range of health benefits, including reducing inflammation. “Green tea supports metabolism, reduces oxidative stress and may protect against cancer,” Kalenderian explained.

Cruciferous vegetables, including broccoli, cauliflower, and Brussels sprouts, contain sulforaphane, glucosinolates, and fiber, all of which contribute to their anti-inflammatory potential. Sulforaphane and glucosinolates are antioxidants that help neutralize cell-damaging free radicals, while fiber supports gut health, further reducing inflammation.

Inflammation is not inherently bad. In fact, some inflammation “is a natural, normal process of wound healing and response to acute injuries,” says Jamie Lee McIntyre, MS, RDN, family wellness dietitian. Health.

However, inflammation becomes potentially harmful when it continues over long periods of time. “Inflammation, when chronic or long-term and uncontrolled, negatively impacts the body by damaging tissues, which can lead to chronic disease,” Rupp said. Diabetes, heart disease, arthritis, cancer and respiratory disease are all linked to chronic inflammation.

When it comes to reducing inflammation through diet, overall eating habits matter more than how many servings of anti-inflammatory foods you eat per day or per week, Kalenderian said.

It’s about “maintaining a consistent, balanced diet rich in anti-inflammatory nutrients,” she said. “For example, choosing a diet high in fruits, vegetables, lean protein, heart-healthy fats, high-fiber foods, and low in processed foods is crucial for managing inflammation.”