Last updated on November 30th, 2021 at 10:39 am
If you want to reduce inflammation and feel better, add these super anti-inflammatory foods to your daily diet!
Oh, that evil inflammation, it’s everywhere these days.
Everyone writes about it, everyone has it and everyone wants to get rid of it.
We don’t really understand what it is and why we have it, but somebody told us it causes cancer, all kinds of other health problems that make us feel and look old, so we decided we hate inflammation’s guts.
In this post, I’ll share 5 super anti-inflammatory foods, their health benefits and how to use them.
But first, let’s find out what inflammation is.
One of my favorite quotes I learned this year was from Marie Curie:
And that’s the case with inflammation.
What is inflammation?
In short: Inflammation is a completely normal response of the immune system to something harmful like injury, bacteria or viruses.
It’s a mixture of destruction and healing.
Inflammation has 2 goals:
1. remove a pathogen and the tissue that was damaged because of the pathogen
2. start the healing process in the body.
These two parts of inflammation go hand in hand and appear simultaneously.
Inflammation is there, so we can stay healthy and function normally. It’s something we need to stay alive.
No inflammation, no life.
Why is it bad then?
When inflammation is not completely resolved, then we have a little problem.
That inflammation becomes chronic and it might do a little more destruction than it should.
Thus it might cause damage to our own tissues.
And that friends, is not what we ordered when we asked for a little protection by the immune system.
…and worse
Higher levels of inflammation in the body are shown to be related to aging and to many kinds of diseases we get as we might get as we get older like cancer, cardiovascular disease, arthritis, depression and Alzheimer’s.
How do we get rid of excess inflammation?
We can do many things like reducing stress, get better sleep and chase butterflies in golden fields. But those things don’t only depend just on us. The one thing we can do (that is almost completely under our control) is to eat an anti-inflammatory diet.
Here you’ll find 5 super anti-inflammatory foods you can add to smoothies, main meals, salads…anywhere. Many have also asked about taking these foods as supplements as they find it hard to actually eat them every day and I get it, they’re not the most mouthwatering thing on the planet. So, now that I’m updating this post – you’ll also find related products that have great reviews and have helped many people, hopefully, they can help you as well.
If you want to know how to eat to reduce chronic inflammation, check out this article – it shows you how to cook, and the groups of foods you need to eat and avoid, plus how much to eat.
5 Super Anti-Inflammatory Foods To Eat Every Day
These here are 5 foods proven to be anti-inflammatory and to help with arthritis, to prevent cancer and cardiovascular disease.
1. Turmeric
I can’t really make a list of anti-inflammatory foods and not mention turmeric. That guy is everywhere these days and is a little more famous than Brad Pitt.
Make milk with turmeric, cook lentils with it, get a face mask, wash yourself with turmeric soap and clean your home with it (<-don’t do that last one) – lately we all use turmeric for EVERYTHING.
And how can you not?
Some of turmeric’s health benefits include:
- prevents cancer
- heals arthritis
- supports detoxification
- improves wound healing
- makes your skin glow.
Turmeric can protect your DNA from damages and even induce DNA repair. (even if I stay awake for years researching I wouldn’t be able to do that).
It also decreases mutations and tumor formation.
As for joint pain, curcumin (the star chemical in turmeric) was shown to improve stiffness, walking time and joint swelling in patients with arthritis after 2 weeks of supplementation.
I mean, I’d be charging a lot of money if I could do all that, but turmeric is not even expensive! Use it more often if you don’t have allergy or intolerance of course or get a high-quality supplement.
I wasn’t a big fan of turmeric my whole life, but now that I know about its magical powers, I put 1 tsp turmeric powder in almost every meal I make. It’s actually pretty good and it paints everything gold.
2. Ginger
Ginger is another one of those miracle plants you can use to heal pretty much anything.
This anti-inflammatory food is shown to inhibit enzymes that are involved in inflammation and thus might be useful in the prevention of cancer, Alzheimer’s and cardiovascular disease.
Traditionally ginger has been used for more than 2000 years to fight diverse health problems like:
- colds
- arthritis
- nausea
- constipation
- joint pain
- hypertension
The star chemical in ginger is called gingerol (isn’t that cute?) and is shown to relax blood vessels, improve blood flow and relieve pain.
How I use ginger to improve health and reduce inflammation
I usually use fresh ginger in a drink I make every morning together with lemon juice and water. Other than that you might add it to soups, curries and another great option is drinking ginger tea or getting a ginger supplement.
3. Garlic
If I don’t sneak a little garlic love into a post, you can’t be sure that it’s my post.
It smells like something between heaven and hell. Also, this garlic thing is a miracle. And I’m not the only one who’s in love with garlic.
People have been using garlic for more than 5000 years to treat anything – from flatulence, worms, tumors, skin diseases to wounds. You name it, garlic can heal it.
Now, these days there are many studies that confirm garlic is an exceptional food and can be helpful with a number of health problems. Let’s start counting:
Obviously garlic’s anti-inflammatory otherwise it wouldn’t be on the list. But garlic also has many other health benefits:
- antioxidant,
- anti-viral (for example influenza or herpes simplex),
- anti-bacterial,
- anti-fungal,
- anti-hypertensive,
- anti-thrombotic,
- cholesterol-lowering,
- detoxifying
- anti-aging.
As if that wasn’t enough
When I was younger (like before Facebook, so in the unthinkable 2003) I read in a few forums that people used garlic to make their hair grow.
How I found that forum?
Well. I was obsessed with natural remedies all my life. I was just looking for something to make my hair grow faster and then I stumbled upon all these stories of people making their hair grow by rubbing garlic oil on their head.
These people didn’t have any hair before starting to use garlic oil and then their hair started growing, but it was white.
Well, white or not, seems like garlic makes your hair grow.
Of course this information is not from a study, but from an internet forum in 2003 where everyone can write whatever they want.
Still, I do believe it.
As a matter of fact, I also found a few scientific reviews suggesting there might be something to garlic and hair growth due to its anti-microbial properties, but this is not proven.
Yet. I still find it super fascinating and I think it would be worth a try if nothing else works.
How to use garlic to reduce inflammation and improve your health
To get the health benefits of garlic ½ to 1 clove per day is enough and these here are some of my favorite recipes with garlic:
- Avocado Dill Dip
- Shrimp and calamari in tomato sauce
- Yogurt garlic sauce
- Roasted green peppers dip
- Spicy vegan cream cheese
If you’re one of those people who can’t eat a garlic clove a day, here are some amazing products that you can use:
4. Rose hip
I’m surprised nobody even mentions rose hip, when talking about anti-inflammatory foods.
Why did you forget about those poor bushes?
Rose hips are a very rich source of vitamin C and contain a special anti-inflammatory galactolipid with a very complicated name, the short version of which is GOPO.
- Well, these rose hips are shown to relieve pain in arthritis patients and to reduce the levels of C-reactive protein (protein related to inflammation) in healthy people and in people suffering from osteoarthritis. They might also help with back and knee pain. We might have to thank Mr. GOPO for that because it helps build more collagen and thus cartilage (which is very low in arthritis).
- As if pain relief wasn’t enough, one study surprised me even more, because it showed that rose hip powder has an anti-aging effect on your skin. You look 10 years younger after you take 1 tbsp of rose hip powder! Just kidding. But, really though – volunteers took rose hip powder daily for 8 weeks and the moisture and elasticity of their skin skyrocketed, while the wrinkles disappeared a little.
How to use rose hips for better health and to reduce inflammation
The easiest way for me to add more rose hip power to my life is drinking more rose hip tea. If you decide you can also use rose hip powder in your smoothies or be a little more adventurous go on a trip to collect some fresh rose hips and make a soup like this one.
I also have a small bottle of rose hip oil. I read rose hip oil is really good for your hair and skin – it makes them look shiny (hair) and young (skin), but I haven’t been using mine regularly to see any big difference. But now I know what to do in the winter months when I’m bored.
5. Nettle
This is one of my favorites. I love nettle.
It’s a super nutritious green, high-iron and high in carotenoids.
Nettle is very delicious and you have to have big balls, gloves or experience if you want to collect it fresh.
Nettle stings. And let me tell you: it hurts.
But stinging nettle is also one of the best anti-inflammatory foods around.
Those painful nettle stings were used by a group of people for years to improve their arthritis complaints in one study. The guys would sting wherever they had pain with nettle and would hope to reduce that pain. They’d get a rash, but hey, worth a try.
While to me this seems like a very masochistic daily routine, after 2 years of this practice 94% of the arthritis patients had less joint pain and some even considered themselves completely healed.
But nettle’s superpowers don’t end at anti-inflammatory and anti-anemic.
Nettle has many health benefits and has also been shown to be:
- a blood purifier
- anti-bacterial
- diuretic
- antioxidant
- and can also be used against eczema
Nettle is also used in shampoos to reduce dandruff and to improve hair growth.
I mean, come on!
We awe that plant some respect.
How to use nettle to reduce inflammation and improve health
Well, as I’ve already been stung a few times by nettle and didn’t really enjoy it, I’ll stick to drinking nettle tea to purify my blood and reduce my inflammation.
As I live in the city, the only time I get to eat delicious nettle soup is whenever I go visit my dad. He has a lot of fresh nettles in his garden. And he makes a simple, but super tasty soup with nettle, onions & bulgur or rice. Yummy.
If you decide to use nettle in your meals (which by the way is almost always organic, as it can grow wherever, whenever like Shakira) and you don’t collect it from your own garden: make sure to wash it well. Many dogs pee on it, and I’m sure you don’t want to eat nettle infused with dog pee. Here are some other options:
Final thoughts
I made this a very short list of anti-inflammatory foods, but these five are some of the most powerful anti-inflammatory foods. As you can see they’re neither expensive nor are they really hard to find, so make sure to include them more often in your diet or make a small investment and get a supplement.
Also if you want to know how to actually eat to reduce inflammation, make sure to read my detailed, but simple guide to the anti-inflammatory diet!
You might also like:
- How to eat to reduce inflammation in your body
- 3-day anti-inflammatory detox plan
- 5 diet foods that are inflammatory
- 3 steps to reduce inflammation with diet
- 6 foods that detox your liver
- 10 foods to eat if you have diabetes
Your anti-inflammatory diet/recipes shouldn’t include wraps or wheat of any kind as wheat causes inflammation.
Thank you for this information. However I have never said that I’m following an anti-inflammatory diet all the time or that I’m intolerant to gluten/wheat.
Thank you,I have the nettle already ,the I use ginger and tumeric but will start to use them regularly. Will share my results after two weeks
hi! I’ve been suffering from Hpylori stomach bacteria for a few years…failed 5 antibiotic treatments. frustrating to say the least. this is great information…I currently use turmeric supplements.. would you recommend garlic, ginger, rose hips all in a supplement form? I find it challenging to actually consume these items in a food form, however I’m well accustomed to taking supplements ? your thoughts? thank you, donna Moore
Hi Donna! I’m so sorry you’re going through this, I really hope you get better soon! I am not a doctor (I’m a biochemist) so I’m careful about giving advice even about supplements.
That said, I found a science paper that talks about how ginger, cranberry, garlic and turmeric might help against H. pylori. From what I just read, it seems they all would be beneficial, especially cranberry juice, turmeric and ginger. You can find the paper here. The other advice I found was about taking probiotics, as they compete with the bacteria for a place in your body. Now I think it’s important for you to have this information, but before you buy anything, please make sure to talk to a specialist, that’s very important.
That said, I know it will sound annoying: eating an overall healthy diet with lots of antioxidants (vegetables, fruits, herbs, spices, nuts, fish), taking things easy (reducing stress), some exercise and of course sleep can help strengthen your immune system – very important to fight off infections and disease of any kind. I truly hope you feel better soon! Please let me know if you have any other questions and keep me posted!
I enjoyed reading your post! I have been eating nettle “spinach” twice a day for the past 3 weeks. I also drink the cooking water. My arthritic finger pain seems to be less. I now will collect nettles to dry for tea!
Thanks for your including nettles and their benefit in your list. Did you know that the prickly sensation is a sign of better blood flow ?!
Hi Rose, so glad you found me and that you’re noticing improvements from nettle! Nobody says anything about it being anti-inflammatory, right? At least, I couldn’t find nettles on any other anti-inflammatory food list, when I wrote this. I recently collected some in my dad’s backyard and I experienced the prickly sensation you’re talking about haha! I didn’t know it was better blood flow, now I feel even better about it! Thanks for letting me know!
Thank you so much for this post. I have been using turmeric ,ginger
Am going to search for stinging nestle, and geric. But I haven’t understood what rose hip looks like,
I would want to try all these.. and in one month I give you my feedback.
Christine Birungi
The wild rose bushes have it when they stop blooming. Little balls form where the rose was. That’s the rose hip. I don’t know if tame roses have it. But I do know wild roses do
Hi. Every day l have a tea with the following ingredients.. One spoon of the following:dry nettle, thyme, a piece of cinnamon, honey and half a lemon. I feel great and happy. May l have your comment, please. By the way only cinnamon is from the market. Everything other is collected from my field. Thanking you in advance.
Hello Donna Moore
I too was diagnosed with hpylori. I was also later diagnosed with gastritis. So I know what you’re going through. Someone sent me a recipe that said to take two tablespoons of braggs apple cider vinegar with the mother, and squeeze one whole lemon into braggs apple cider vinegar with the mother, and pour in 16oz of room temperature water stir and drink. I tried it and I feel much better so I’m passing it on to you. I thank God for the recipe and for the person who sent the recipe to me. Hallelujah. You must drink this recipe first thing in the morning on a empty stomach, and wait at least thirty minutes before you eat. I noticed this recipe stops acid reflux, stops stomach burn, and I feel stronger. Stick to vegan diet. Do this everyday. God bless you. God love you and I hope this helps.
Really great article. I love that you dove into the science and the details. As an athlete, I will benefit from the food tips you shared. Thanks for the list! Saving on Pinterest!
Hi , so so happy to find this ! Darn if I never herd of rose hip or stinging nettle helping with inflammation ! Just trying new things to help get rid of this blasted inflammation – grateful to read this !! Thanks so much for posting , love tea usually put mint in or honey . Looking for these new types and trying to find nettle so I can grow it . God Bless you hon – I’m gonna try this ! Thanks again 💕 Kim MacLaren
Thank you Kim! Glad you found it helpful and learned something new. Hopefully, these also help you feel better!
I started making turmeric tea recently and i love it. I make it milky so its good to drink at night.i add dried nettle leaves and ginger then sweeten with honey….heaven..xxx
That sounds lovely!
What is mother? In that recipe for your stomac beverage?
Would essential oils work in place of dried nettle or rose hips?
I have no information about this, how and whether it’s safe to use the oils
I was recently diagnosed with optic neuritis. Inflammation of the optic nerve which led to complete vision loss in my right eye. I have been put on prednisone to fight the inflammation. The side affects are horrendous, but my vision is returning. I will certainly be introducing all 5 of your remedies into my diet! Thank you!!
This is such great news and I am glad your vision is improving Barb!
Hoping for a fast full recovery for you! Diet, lots of sleep and a more relaxed peaceful pace can help long-term
On a side note, Dock leaves or root will take the sting out of nettle if you touch it. Just rub the leaves on the nettle sting. I made a tea with the roots and kept it in the fridge for when the kids got into nettle when we lived in the country.
Thanks for sharing, I didn’t know and it’s such a great tip!
I enjoyed this article so much filled with humor. I’m a health freak I enjoy healthy living I’m trying by all means to live on organic plants. I think if we can get more humorous health articles people can start reading& eating healthy. It’s always lovely
I wish all of you good health & recovery
One side note, from my own experience: you mentioned eating green peppers with one of the dips. This by no means applies to everyone, but peppers are in the nightshade family, and for some of us, that negates any benefit of what we’re pairing it with. The even worse news is the yummy foods that fall into that group: potatoes, tomatoes, all the things that this girl loves. Just something to consider if you’re eating something healthy that just isn’t working.
Are there any alternatives since I am taking anticoagulants, as most of these things thin the blood? I have talked to my Dr but he think anything but drugs is hogwash! I know I need a new dr. lol
Honestly, I don’t know about many that aren’t natural blood thinners, even parsley and omega-3’s like flax oil are. This is something you definitely need to discuss with a doctor you trust.
Hi Stella, I don’t usually enjoy reading blogs but I really enjoyed yours! Absolutely love your sense of humour and writing style! You made my day. Never stop writing your blog! The information you gave was great as well.
Thank you so much for your sweet words! I definitely needed the motivation to be myself in this world lately!