Top List of Natural Anti-inflammatory Foods


When you start making your own anti-inflammatory foods list, make sure that you include in your consideration the presence of extracts from turmeric, ginger, bromelian, boswellia, quercetin, and rutin. These ingredients are currently under investigation for the possibilities that they can heal diseases.

Inflammation and Diseases

Research evidences are suggesting that many diseases and complications are caused by inflammation.  In some instances, inflammation assists in the developments of diseases.

It is only lately that people started looking at inflammation in a different way.  Traditionally, inflammation is associated with wounds inside or outside the body.  Now, experts are saying that it can take place even without the presence of wounds.  Inflammation can have a systemic effect inside the body.

Inflammation has already been associated with stress, lack of exercise, poor diet, exposure to toxic substances, and poor environmental conditions.

Anti-inflammatory Foods List

Some foods are rich sources of anti-inflammatory substances.  The good thing about this is that these foods do not cause bad side effects as those experience by people who take steroids, ibuprofen, analgesics, and other similar anti-inflammatory drugs.  For example, anti-inflammatory creams, when used for a long time, can be toxic to the body and may cause gastrointestinal problems.

For a safer anti-inflammatory treatment, here is a list of food to consider:



Turmeric contains curcumin, a substance that can ease symptoms of arthritis like inflammation and pain.  The yellowish part of turmeric is the one that’s doing the job of controlling swelling and pain.  That’s the curcumin.  Turmeric has two other main ingredients that are being examined for the same anti-inflammatory properties.




Ginger tea would be an effective anti-inflammatory ingredient as it can suppress prostaglandin synthesis.  If you are interested to know further, ginger is particularly known to inhibit the cyclooxygenase-1 and cyclooxygenase-2, two enzymes in the body that work in the production of prostaglandins.



Boswellia is a tree gum resin whose active ingredient called acetyl-11-keto-β-boswellic acid (AKBA) is able to bind and disable the inflammatory enzyme 5-lipoxygenase.   This inflammatory enzyme is responsible for the swelling that figures prominently in cardiovascular problems, respiratory problems, allergies, and joint pains.



If you love eating pineapples and drinking their extracts, there’s a good chance that you are ingesting large amounts of Bromelian, a potent anti-inflammatory that has been approved in Germany for medical use.  The German government has allowed the use of Bromelian for the treatment of swelling and inflammationof the nose and/or sinuses after surgery or injuries.

Quercetin and Rutin



Red onions, apples, red wine, green tea, blueberries, cherries and fennel are just some of the rich sources of quercetin.

Quercetin is being used by many to control prostrate inflammation.  Other diseases being investigated to check if they can benefit from quercetin are hardening of arteries, heart disease, viral infections, blood circulation problems, hay fever, asthma, gout, diabetes and cataracts.  Quercetin is one of the components being released by another powerful anti-inflammatory natural substance called Rutin.

Rutin is used for the treatment of microangiopathy, varicose and hemorrhoids.  It is also useful in the management of capillary fragility and venous edema.  Also called rutoside, rutin can be sourced from rinds of citrus fruits, berries, cranberries, mulberry, asparagus and buckwheat.

Other Anti-inflammatory Foods



Aside from the ones mentioned above, there are still a lot of plant and meatsources for anti-inflammatory substances.

Anti-inflammatory fats are highly recommended such as wild salmon, walnuts, hempseed, flaxseed, anchovies, herring and sardines.  These foods are high in Omega-3 fatty acids.

Foods that are high in carotenoids such as vitamins K and E should also be included.  Examples under this group are garlic and peppers.

Grain-fed beef has better anti-inflammatory properties than grass-fed beef.  Also, organic pasteurized eggs have more potent anti-inflammatory acids than eggs that have been produced from farms.  You need to choose protein sources of your diet.

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