The Best Anti-Inflammatory Foods You Should Be Eating

Rynnie Cotter

You may have heard that eating anti-inflammatory foods can benefit your health and well-being, but why?  What are these foods that can fight inflammation, and have you feeling so good?  We’re here with what you need to know about inflammation, plus a list of the best anti-inflammatory foods to eat to reduce inflammation and decrease your chances of illness.

What is Inflammation?

Inflammation is the body’s response to an irritant.  You might be familiar with inflammation as the redness or swelling that occurs after an injury. However, that isn’t the only kind.  Chronic inflammation can turn into your body’s enemy. It is linked to many serious diseases such as cancer, arthritis, diabetes, and heart disease.

Certain foods can exacerbate inflammation, which is why it’s so important to have nutritious options that will keep your body healthy and functioning properly.  A healthy, antioxidant-rich diet is not only beneficial to your health. It will give you more energy and will have you feeling better overall.

assortment of blueberries, blackberries, and raspberries

The Best Anti-inflammatory Foods

It’s common knowledge that foods packed with refined carbs, excess sugars, and processed ingredients aren’t good for you. Grabbing a quick fast-food meal once in a while might not be a big deal. Eating these types of foods frequently, though, can accelerate inflammation and lead to a myriad of diseases.  Add the following anti-inflammatory foods into your diet to feel good from the inside out.


Blueberries, blackberries, and raspberries are packed with fiber, antioxidants, and vitamin C. They have both heart health and cancer-fighting benefits and are easy enough to eat on the go.

Fatty Fish

Salmon and tuna are full of healthy omega-3 fatty acids. They have been shown to reduce the risk of cardiovascular disease and can even lower blood pressure.

Dark Leafy Greens

Spinach, kale, and Swiss chard restore cellular health and are full of vitamins A, C, and K.

Certain Spices

While spices add flavor to foods, there are other benefits to them as well.  Cinnamon helps to regulate blood sugar and is full of anti-inflammatory properties to help the body fight stress and infections.  Turmeric contains curcumin, which has been found to reduce the risks of developing certain cancers, heart disease, and Alzheimer’s.

Chia Seeds

Chia seeds have seen skyrocketing popularity recently, and with good reason.  Full of omega-3 fatty acids, these tiny powerhouses are full of fiber, calcium, and immune-boosting antioxidants.  They have been shown to reduce blood pressure and cholesterol.  Plus, they’re easy to incorporate into lots of foods and snacks like smoothies, granola, and oatmeal.


These tiny little “trees” are packed with nutrients and antioxidants that can help relieve chronic inflammation.  They’re also full of cancer-fighting properties. Add broccoli to any lunch or dinner. Dip some in hummus for a healthy afternoon snack.


Not only are they a great anti-inflammatory food, they’re full of cancer-fighting and brain-power properties. 

Benefits of Eating Anti-inflammatory Foods

Adding less processed foods to your diet and incorporating leafy greens, berries, and fish will benefit your health, improve your mood, and make you feel better.  In addition to cancer-fighting properties and reducing the risk for cardiovascular diseases, a diet rich in anti-inflammatory foods can help reduce flare-ups in diseases like rheumatoid arthritis.

Maintaining a healthy diet and adding in daily exercise can benefit you in more ways than one. When you treat your body well, you’ll have clearer skin, stronger hair and nails, more restful sleep, and an overall better attitude.

If you’re looking for a bit of help in the nutrition and exercise department, try the Sworkit app.  It’s designed to motivate and make eating well and getting fit simple and easy to stick with.  With customizable plans, it’s easy to navigate and work towards your healthiest self.

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