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Anti-Inflammatory Recipes

by Mary Stroup
vegetable salad on white ceramic bowl
Anti-Inflammatory Recipes

Anti-Inflammatory Recipes

Anti-inflammatory is a term used to describe the property of a drug or substance that relieves inflammation in the body. Inflammation occurs when the white blood cells and their components try to protect your body from an exterior infection such as viruses and bacteria. This process is beneficial to our body, and there is no side effect. However, it becomes a problem when inflammation is triggered when there is nothing to protect or fight. This usually happens because your immune system sends out a wrong signal that invaders attack your tissues from outside. 

When inflammation is triggered for the right reasons, it helps our body fight off harmful invaders, eliminate debris, and heal injuries. But when it is mistakenly triggered, it causes a series of disorders, including asthma, arthritis, blindness, atherosclerosis, diabetes, and in some severe instances, mental illness, autism, and cancer. 

While there are many reasons why your body might mistakenly trigger the process of inflammation, what I want to concentrate on today is how you can manage it. 

Luckily, the ways to curb inflammation are simple and might not cost out you’re a penny. All you may need to do is adjust your lifestyle and eat certain types of foods. 

Anti-Inflammatory Foods 

Numerous studies have shown that certain foods can help your body fight inflammation. In other words, these foods have anti-inflammatory properties. 

Here are some examples of these foods.

Fatty fish 

Fatty fish are sometimes called oily fish and are perhaps the most significant source of two crucial omega-3s, DHA and the EPA. These omega-3 fatty acids are called good fats and are healthy, unlike the harmful saturated fats found in red meat. 

Not all fish are fatty fish. The most common ones include: 

  1. Sardines 
  2. Anchovies 
  3. Herring 
  4. Salmon 
  5. Mackerel 

The two most crucial omega-3s found in fatty fish (DHA and EPA) and known for reducing inflammation. The body breaks down these fatty acids into protectins and resolvins, which possess anti-inflammatory properties. 

Besides eating these groups of fish, you can also consume DHA and EPA supplements, which have reduced the inflammatory marker CRP (C-reactive protein). 


Avocados are among the most popular fruits in our homes. If you don’t have it in your backyard, you can buy some at your local grocery store for less than a dollar. 

They are probably the most effective superfoods readily available and full of magnesium, potassium, fibre, and monounsaturated fats. Avocados also are packed with tocopherols and carotenoids, which are known for reducing the risk for cancer. 

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There is a compound in avocado that can decrease inflammation in skin cells. 


There are almost infinite mushrooms on this planet, but only a fraction of them are edible. Varieties such as shiitake, Portobello mushrooms, and truffles contain beneficial compounds that can help the body fight inflammation. 

Generally, mushrooms have low numbers of calories but are packed to the brims with elements such as copper, selenium, and B vitamins. Moreover, these popular superfoods also contain antioxidants and compounds called phenols, which have anti-inflammatory properties. 

Lion’s mane, a variety of mushrooms, has been found to reduce obesity-linked inflammation. 

When preparing a mushroom, avoid overcooking it, as this can curtail its anti-inflammatory powers. Thus cook them lightly or eat them raw for maximum benefits. 

Green tea 

Once in a while, swap that cup of coffee with a cup of green tea. For so many years, green tea has been used in medicine to reduce the risk of developing obesity, cancer, Alzheimer’s disease, and other illnesses. 

However, more importantly, green tea contains anti-inflammatory and antioxidant properties, which help our bodies reduce inflammation. 

A unique substance found in green tea, epigallocatechin-3-gallate (EGCG), prevents inflammation by curtailing pro-inflammatory cytokine production. Thus substance not only reduces inflammation but also protects your body cells from any external attacks. 


Tomatoes contain a high concentration of lycopene, potassium, vitamin C, and an antioxidant. 

Lycopene is beneficial in curbing pro-inflammatory compounds linked to several forms of cancer. 

A useful trick is to cook tomatoes in olive oil, as this maximizes lycopene absorption into the body. 


The single most significant compound found in grapes is anthocyanin, which is an anti-inflammatory substance. These compounds also help reduce the risk of a host of illnesses such as diabetes, heart disease, eye disorders, Alzheimer’s, and obesity. 

New black and red grapes are also packed with a substance known as resveratrol, a heart-healthy substance that enhances the health of your heart by boosting the function of blood vessels. 

Extra virgin olive oil 

Known for being the healthiest fats out there, extra virgin olive oil contains monounsaturated fats, which, as we already know, has numerous benefits to our body. 

Extra olive oil has significantly reduced the risks of brain cancer, heart disease, and other disease perks. 

An antioxidant, oleocanthal, found in extra virgin oil, has similar anti-inflammatory medicines such as ibuprofen. 

Ant-Inflammatory Diet Plan 

So what would an anti-inflammatory diet plan look like? Take a look at this customized meal plan that you can incorporate into your diet to fight the effects of inflammation. 

  • Breakfast 
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Start your day with coconut yogurt layered with berries and fruits. Accompany it with one or two cups of green tea or white tea. 

  • Lunch 

For lunch, try whole wheat wrap with roasted chicken breast spread with avocado (remember the benefits of the nutrition powerhouses), hummus, bell peppers, tomatoes (also these?), or any veggies fruits you currently have in your fridge. 

  • Snack

It depends on what you are in the mood for, but the good ol’ seeds, nuts, dried or fresh fruits with doing. Just make sure the dried fruit does not have added sugar. 

  • Dinner 

The last meal of the day, unless you are one of those people who snack late at night, your dinner should include oven-bake or grilled shrimp skewers accompanied with the veggies of your choice. Fancy washing it down with red wine? Be my guest! 

In Conclusion 

Inflammation can be good or bad for you. When it is good, it safeguards our body against external attacks that may cause us illness, but it can lead to a wide range of discomforts and diseases when it is terrible. Stress, low activity lifestyle, and inflammatory foods can increase the risk of inflammation. Thankfully, you can reduce the pain brought about by this phenomenon by eating the above simple and readily available meals and drinks. 


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