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3 Nutrients to Fight Inflammation and 16 Anti-Inflammatory Recipes

by Kaitlin Williams Eckstein MPH, RDN, LDN | Last updated Feb 21, 2024 | Published on Aug 24, 2020 | Gut Health

There is no single diet with foods to fight inflammation, but there are several compounds in specific foods that can help alleviate symptoms! Below are some nutrients and herbs that help with inflammation, as well as anti-inflammatory recipes. While these are definitely not the only foods which help fight inflammation, they are all fairly easy to find and are common, making them more feasible for anybody.

Anti-Inflammatory Foods and Recipes

Curcumin

Curcumin, a polyphenol, is most commonly found in turmeric. It has received a lot of attention due to its many health benefits! It not only has anti-inflammatory and anti-arthritis properties, but curcumin also helps with IBS, pancreatitis, some forms of cancer, and general muscle soreness. An important thing to note is that, on its own, curcumin has poor bioavailability – but this can easily be improved by consuming it with piperine, a compound in black pepper.

Sources of Curcumin

  • Turmeric: best known natural source
  • Curry Powder
  • Mango
  • Ginger
  • Mustard

Anti-Inflammatory Recipes: Curcumin

Ginger

Ginger contains very potent anti-inflammatory compounds called gingerols, another type of polyphenol. Gingerols can be converted to shogaols and parasols through heat and hydrogenation. In addition to being anti-inflammatory, ginger has also been shown to have, amongst many other benefits, antioxidant, antimicrobial, anticancer, and neuroprotective properties. As an added bonus, many store-bought teas also contain this compound!

Sources of Ginger

  • Fresh ginger root
  • Ground ginger
  • Jarred minced ginger
  • Ginger chews, crystallized ginger, candied ginger
  • Ginger tea

Anti-Inflammatory Recipes: Ginger

Omega-3 Fats

Omega-3 polyunsaturated fats, or just omega-3’s, have been shown to reduce inflammation and treat or prevent chronic diseases such as arthritis, heart disease, and cancer. Omega-3’s can be found naturally in foods, but there are also some foods that are fortified with omega-3’s. Most people think immediately of fish or fish oil when they want to incorporate omega-3’s, but that’s just one of the many options! Since this compound is found in so many foods, it should be relatively easy to incorporate into your diet.

Sources of Omega-3:

  • Flaxseed
  • Chia seeds
  • Fish (fatty fish = salmon, tuna, trout, mackerel, sardines, anchovies)
  • Fish oil
  • Walnuts
  • Oils: cod oil, canola oil, flaxseed oil, mustard oil, soybean oil, and walnut oil
  • May be fortified: eggs, margarine, milk, juice, soy milk, and yogurt

Anti-Inflammatory Recipes: Omega-3 Fats

Looking for more information on inflammation and anti-inflammatory recipes?

Check out these blogs!

How does Food Impact Health and Inflammation? 

How to Lower Cortisol Naturally

 

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An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.

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