What Are Anti-inflammatory foods? November 2024

Including anti-inflammatory foods in your diet can support overall health and potentially reduce the risk of chronic diseases.

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Inflammation is a natural response of the body to injury or infection, but when it becomes chronic, it can lead to various health issues, including arthritis, diabetes, and heart disease. Diet plays a crucial role in managing inflammation in the body. Certain foods can help reduce inflammation, while others may exacerbate it.

This guide will cover both vegetarian and non-vegetarian foods known for their anti-inflammatory properties, providing an easy-to-understand breakdown of options for a balanced diet.

What Are Anti-Inflammatory Foods?

Anti-inflammatory foods are nutrient-rich ingredients that help reduce chronic inflammation in the body. These foods include vegetables, fruits, fatty fish, nuts, seeds, and spices like turmeric. They’re packed with antioxidants, omega-3s, and fiber, which support immune health, lower inflammatory markers, and protect against chronic diseases.

Vegetarian Anti-inflammatory Foods

Anti-inflammatory foods help manage inflammation, which can lead to conditions like heart disease, arthritis, and diabetes. Here’s a closer look at anti-inflammatory foods that are particularly relevant and accessible in India if you want Best Anti-inflammatory Diet Plan:

Anti-inflammatory Foods Turmeric (Haldi) — Photo by Gilmer Diaz Estela:

1. Turmeric (Haldi)

Turmeric is a staple in Indian kitchens and is known for its active compound, curcumin, which has powerful anti-inflammatory effects. Adding turmeric to curries, dals, and warm milk (often referred to as “golden milk”) can help reduce inflammation and support immunity. For optimal absorption, pair turmeric with black pepper.

Anti-inflammatory Foods Ginger — Photo by Pixabay:

2. Ginger (Adrak)

Widely used in Indian cooking and traditional remedies, ginger contains gingerol, an anti-inflammatory compound. Fresh or dried ginger can be added to tea, dals, curries, or kadha (an herbal drink) to help reduce inflammation, relieve pain, and aid digestion.

Anti-inflammatory Foods Green Leafy Vegetables — Photo by Cup of Couple:

3. Green Leafy Vegetables

Spinach (palak), fenugreek (methi) leaves, mustard greens (sarson), and moringa (drumstick leaves) are excellent anti-inflammatory foods. These vegetables are rich in antioxidants, vitamins (like A, C, and K), and fiber, all of which support heart health and reduce inflammation. Including them in sabzis, dals, and parathas can be beneficial.

Anti-inflammatory Foods Fruits — Photo by Jane Trang Doan:

4. Fruits

Fruitshave always been a part of the Best Anti-inflammatory Diet Plan

Berries: While berries like blueberries, strawberries, and raspberries are not native to India, they are increasingly available in urban markets. These fruits are rich in antioxidants, specifically anthocyanins, which help combat inflammation.
Oranges and Papayas: Citrus fruits like oranges and regional fruits like papayas are high in vitamin C, which boosts the immune system and lowers inflammation.
Pomegranate (Anaar): Pomegranate seeds are loaded with antioxidants and polyphenols, which have been shown to reduce inflammation and protect against heart disease.

Anti-inflammatory Foods : Brown rice — Photo by MART PRODUCTION:

5. Whole Grains

Whole grains common in Indian diets—such as whole wheat, brown rice, and millets like jowar, bajra, and ragi—are excellent sources of fiber, which stabilizes blood sugar and reduces inflammation. Including rotis made from these grains or adding them to breakfast dishes like upma or dosa batter can enhance your anti-inflammatory diet.

Anti-inflammatory Foods : Dal — Photo by Viktor Smith:

6. Legumes and Pulses (Dal)

Lentils (masoor dal), chickpeas (chole), and mung beans (moong) are rich in fiber and protein, which support digestive health and regulate blood sugar, thereby reducing inflammation. Incorporating a variety of dals into meals provides essential nutrients and helps maintain a healthy gut.

Anti-inflammatory Foods : Nuts — Photo by Public Domain Pictures:

7. Nuts and Seeds

Almonds (Badam) and Walnuts (Akhrot): Both are high in omega-3 fatty acids and antioxidants that reduce inflammation and support heart health.
Flaxseeds (Alsi) and Chia Seeds: These seeds are excellent sources of plant-based omega-3s and are easy to add to smoothies, yogurt, or breakfast cereals.

Anti-inflammatory Foods : ghee — Photo by Galiya Tenisheva:

8. Healthy Oils

Mustard Oil: Commonly used in North Indian cooking, mustard oil is high in omega-3s and has natural anti-inflammatory properties.
Ghee (Clarified Butter): Although it’s often debated, ghee in moderate amounts can support digestion and provide essential fatty acids that may help manage inflammation. Traditional Indian practices also recognize ghee as a healing food when consumed in balance.
Extra Virgin Olive Oil: While not traditional in Indian cuisine, olive oil is now widely available and known for its anti-inflammatory oleic acid. It’s suitable for salad dressings or light cooking.

Anti-inflammatory Foods : Spices — Photo by Shantanu Pal:

9. Spices and Herbs

Garlic (Lahsun): Known for its sulfur compounds, garlic has strong anti-inflammatory and immune-boosting properties. It’s widely used in Indian cooking and can be added to various dishes for flavor and health benefits.
Cinnamon (Dalchini): Cinnamon has anti-inflammatory and antioxidant properties and is commonly used in Indian desserts, teas, and curries. Adding it to your morning tea or sprinkle it on oatmeal can be beneficial.
Cloves (Laung) and Black Pepper (Kali Mirch): Both are traditionally used in masala mixes and are known to reduce inflammation while boosting immunity.

Anti-inflammatory Foods : Dahi (Yogurt) — Photo by Harish .P:

10. Probiotic Foods

Yogurt (Dahi): Naturally fermented yogurt contains probiotics, which support gut health and reduce inflammation. Consuming dahi regularly, either as a side or in smoothies, can help improve digestion and overall health.
Fermented Foods: Other probiotic-rich foods include pickles (achar) and fermented drinks like kanji (a probiotic beverage made with black carrots and mustard seeds), which support the gut and help regulate inflammation.

Anti-inflammatory Foods : Green Tea — Photo by Mareefe:

11. Green Tea

While tea is widely consumed in India, green tea is particularly high in EGCG (epigallocatechin gallate), an antioxidant that can reduce inflammation. Green tea, especially with added ginger or lemon, can be an excellent anti-inflammatory beverage choice for the best Anti-inflammatory Diet Plan.

Also Read: Foods To Avoid In Anti-inflammatory Diet Plan

12. Dark Chocolate and Cocoa

Dark chocolate with a high cocoa content (70% or more) is rich in flavonoids, which are antioxidants that can reduce inflammation. Dark chocolate is increasingly available in India and can be a healthier alternative to sugary sweets.

Non-Vegetarian Anti-Inflammatory Foods

Including non-vegetarian sources of anti-inflammatory foods can significantly benefit those looking to manage inflammation and support their overall health. Non-vegetarian foods, especially those rich in omega-3 fatty acids and essential nutrients, can play a crucial role in reducing inflammation and promoting balanced immune function. Here’s a closer look at some key non-vegetarian foods known for their anti-inflammatory benefits.

1. Fatty Fish

Fatty fish like salmon, mackerel, sardines, trout, and herring are among the richest sources of omega-3 fatty acids. Omega-3s, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are potent anti-inflammatory compounds that help reduce the production of pro-inflammatory molecules in the body. Regular consumption of fatty fish, at least two to three times a week, can support heart health, brain function, and joint health, all while helping to manage inflammation.

Key Benefits: Reduces inflammation, supports heart and brain health, and may alleviate joint pain.
Ways to Include: Grilled or baked fish, fish curries, or in salads.

2. Lean Poultry

While lean poultry such as chicken and turkey doesn’t have the omega-3 levels that fatty fish does, it provides high-quality protein without excess saturated fat, which can trigger inflammation. Poultry is a good source of vitamin B6 and niacin, both of which support cellular health and immune function. Opting for lean, skinless cuts can make poultry a helpful part of an anti-inflammatory diet, particularly for those looking to reduce red meat consumption.

Key Benefits: High-quality protein, low in saturated fats, good for muscle and tissue repair.
Ways to Include: Grilled or roasted chicken, added to soups and stews, or used in salads.

3. Eggs

Eggs, especially those enriched with omega-3s, can be an excellent anti-inflammatory food. They provide a balanced amount of protein and fats, as well as vitamins like B6, B12, and folate. Eggs are also rich in antioxidants such as lutein and zeaxanthin, which can help reduce inflammation, especially in the eyes and skin. When consumed in moderation, eggs can be a nutritious addition to an anti-inflammatory diet.

Key Benefits: High in protein, antioxidants, and essential vitamins; easy to prepare in multiple ways.
Ways to Include: Boiled, scrambled, or poached; added to salads or as part of a balanced breakfast.

4. Shellfish

Shellfish, including shrimp, crab, lobster, and mussels, contain omega-3 fatty acids and other anti-inflammatory compounds. They are rich in astaxanthin, a powerful antioxidant that gives shellfish its pink color and has strong anti-inflammatory properties. Shellfish is also low in calories and high in minerals like zinc and selenium, which support immune health and help the body manage inflammation.

Key Benefits: High in omega-3s, antioxidants, and immune-supporting minerals.
Ways to Include: Grilled or steamed, in seafood curries, or as part of a seafood salad.

5. Bone Broth

Bone broth is made by simmering animal bones for extended periods, which allows the release of collagen and other beneficial compounds like glucosamine, chondroitin, and amino acids. These compounds are known to support joint health and can reduce inflammation, especially in cases of arthritis or joint pain. The gelatin in bone broth also promotes gut health, which is closely linked to inflammation levels in the body.

Key Benefits: Supports joint health, improves gut health, and aids in reducing inflammation.
Ways to Include: Consumed as a warm broth, used in soups, or added to stews.

liver dish — Photo by Farhad Ibrahimzade:

6. Organ Meats

Organ meats, such as liver and heart, are nutrient-dense and provide essential vitamins and minerals, including vitamin A, iron, and zinc, which are important for immune function and inflammation control. While these meats are not commonly eaten in large amounts, they can be beneficial when consumed occasionally. They are a rich source of essential nutrients that can help reduce inflammation when eaten in moderation.

Key Benefits: High in vitamins and minerals that support immune health and reduce inflammation.
Ways to Include: Cooked and served in small portions or added to dishes in combination with other meats.

Tips for Maximizing Anti-Inflammatory Benefits

1. Avoid Frying

Avoid deep-frying and choose healthier cooking methods like grilling, steaming, or baking. Frying or overcooking can create inflammatory compounds that reduce the benefits of these foods.

2. Pair with Anti-Inflammatory Herbs and Spices

Use spices like turmeric, ginger, and garlic, which have anti-inflammatory properties, to enhance the benefits of non-vegetarian foods.

3. Balance with Whole Foods

Combine non-vegetarian foods with whole grains, leafy greens, and colorful vegetables for a balanced meal that supports overall health and inflammation management.

4. Opt for Quality

Whenever possible, choose fresh, unprocessed options and avoid highly processed meats like sausages and bacon, which can increase inflammation due to high levels of additives and preservatives.

Bottom Line

A diet rich in anti-inflammatory foods, both plant-based and non-veg, can help you fight inflammation naturally. From colorful veggies to omega-rich fish, choose foods that support wellness and immunity every day. Eating well can be both delicious and healing – now you know where to start!