6 Anti-Inflammatory Ingredients and Recipes

A slew of foods can help tame inflammation in your body. But it’s worth asking: Why would you want to do that?

Some inflammation — like soreness and changing colors on a skinned knee, or a swollen throat when you have an infection — are part of your body’s normal, even helpful, short-term response to injuries and infections, according to Harvard Health.

But chronic inflammation is different. This lasts months, even years. And it has a negative effect on your health. “Chronic inflammation can damage your heart, brain and other organs, and it plays a role in nearly every major illness, including cancer, heart disease, Alzheimer’s disease and depression,” according to the Cleveland Clinic. (Here’s more on what inflammation does to your body.)

Fortunately, there’s a lot you can do to prevent or counteract chronic inflammation, including maintaining a healthy weight and getting regular exercise, as well as being thoughtful about your diet.

How Anti-Inflammatory Foods Help

Your diet plays a role when it comes to inflammation: it can help cut down on inflammation or prevent it. (And, of course, eating some foods can do the reverse: processed foods, deli meats, refined carbs, shortening, and soda are all contributors to inflammation, according to the Mayo Clinic.)

Adopt an anti-inflammatory diet, and you might notice the difference in a variety of ways. For instance, you may have fewer headaches, lower blood pressure, and more energy. You may also have less stress and lose weight. All in all, following this diet might lead to positive physical and mental health benefits.

So where to begin? First off, avoiding processed foods and other foods that exacerbate inflammation. Next, it’s a matter of adding anti-inflammatory ingredients such as the following.

6 Plant-Based Anti-Inflammatory Ingredients

Nuts and Seeds
Some fats are best avoided, such as trans fats. But the omega-3 fatty acids found in walnuts, chia seeds, and flaxseeds are considered a “healthy fat.” Omega-3s help your cells function well, provide energy, and support systems in your body, per the Cleveland Clinic.

Looking to add more nuts and seeds to your diet? Start with these recipes:

Leafy Greens
Leafy greens (think: spinach and kale) are high in antioxidants and polyphenols. That makes them a great addition to your diet. “Polyphenols are potentially protective compounds found in plants,” per Harvard Health.

Here are some recipes that are rich in leafy greens:

Oranges, and Other Foods With Vitamin C
There are plenty of foods with vitamin C, an antioxidant, in them. Citrus fruits, such as lemons, grapefruits, and oranges are an obvious source of this vitamin. But you’ll also find vitamin C present in bell peppers, broccoli, and tomatoes. Keep in mind: You’ll need to get the vitamin C you need from foods and supplements, since this your body can’t store it, per Mount Sinai.

Fortunately, it’s easy — and delicious! — to add vitamin C to your diet. Here are a few ideas:

Cruciferous Vegetables
Cruciferous vegetables like cabbage, broccoli, cauliflower, kale, and Brussel sprouts are full of anti-inflammatory compounds that support good health and reduce inflammation throughout the body.

Incorporate these powerhouse veggies into your diet with these recipes:

Berries
Here’s another food that’s rich in antioxidants, per Northwestern Medicine. (Plus, berries are good for heart health.) Berries of all sorts, including strawberries, blackberries, and blueberries, are a delicious sweet treat.

It’s easy to add berries to your diet, since they’re so tasty on their own. But if you’re looking to eat more of them, here are some berry-forward recipes:

Turmeric and Ginger
These spices are also a great addition to your diet, per Northwestern Medicine. Turmeric has curcumin, an anti-inflammatory compound within it, and ginger also contains some anti-inflammatory compounds, according to Johns Hopkins Medicine.

Spice up your diet with turmeric and ginger with these recipes: