Inflammation occurs naturally in the body as a way to respond to injury or infection. However, chronic inflammation can lead to various health problems including heart diseases, Alzheimer’s, cancer, and arthritis.

The good news is that certain foods have anti-inflammatory properties that can lower inflammation levels in the body. Here’s a list of 30 foods that combat inflammation:.

1. Turmeric

Turmeric is a spice widely used in Indian cuisine, and it contains a natural anti-inflammatory compound known as curcumin. Studies have shown that curcumin can reduce inflammation and fight conditions such as arthritis, obesity, and cancer.

2. Ginger

Ginger has been used for centuries for its medicinal properties. It contains gingerols and shogaols, which have anti-inflammatory effects. Ginger can also reduce muscle pain, osteoarthritis pain, and menstrual pain.

3. Blueberries

Blueberries are rich in antioxidants and contain high levels of flavonoids, which are known to have anti-inflammatory properties.

Eating blueberries regularly can lower inflammation levels in the body and reduce the risk of chronic diseases such as cancer and heart diseases.

4. Salmon

Salmon is a fatty fish that is rich in omega-3 fatty acids, which have anti-inflammatory effects. Omega-3s can reduce inflammation and improve heart health, brain function, and joint health.

5. Broccoli

Broccoli is a cruciferous vegetable that is rich in sulforaphane, a compound that has anti-inflammatory properties. Sulforaphane can also fight cancer cells and improve heart health.

6. Spinach

Spinach is a green leafy vegetable that is rich in antioxidants, vitamins, and minerals. It contains high levels of flavonoids and carotenoids, which have anti-inflammatory effects.

Eating spinach regularly can improve heart health and reduce the risk of chronic diseases.

7. Tomatoes

Tomatoes are rich in lycopene, a powerful antioxidant that has anti-inflammatory properties. Lycopene can also reduce the risk of prostate cancer and improve heart health.

8. Olive oil

Olive oil is a healthy fat that is widely used in Mediterranean cuisine. It contains oleocanthal, a compound that has anti-inflammatory effects. Olive oil can also improve heart health and reduce the risk of chronic diseases.

9. Nuts

Nuts are rich in healthy fats, vitamins, and minerals. They also contain high levels of antioxidants and anti-inflammatory compounds. Eating nuts regularly can improve heart health, reduce the risk of diabetes, and lower inflammation levels in the body.

10. Avocado

Avocado is a fruit that is rich in healthy fats, vitamins, and minerals. It contains high levels of antioxidants and anti-inflammatory compounds such as beta-sitosterol.

Eating avocado regularly can improve heart health and reduce inflammation levels in the body.

11. Dark chocolate

Dark chocolate is rich in flavonoids, which have anti-inflammatory and antioxidant properties. Eating dark chocolate in moderation can improve heart health and reduce inflammation levels in the body.

12. Green tea

Green tea is a popular beverage in Asian countries, and it is rich in antioxidants and anti-inflammatory compounds.

Drinking green tea regularly can improve brain function, reduce the risk of cancer and heart diseases, and lower inflammation levels in the body.

13. Cherries

Cherries are rich in antioxidants and contain high levels of anthocyanins, which have anti-inflammatory effects. Eating cherries regularly can reduce muscle pain, improve heart health, and lower inflammation levels in the body.

14. Garlic

Garlic has been used for centuries for its medicinal properties. It contains a compound known as allicin, which has anti-inflammatory and antioxidant effects. Eating garlic regularly can improve heart health and lower inflammation levels in the body.

15. Beets

Beets are rich in antioxidants and contain high levels of betalains, which have anti-inflammatory effects. Eating beets regularly can improve heart health, lower blood pressure, and reduce inflammation levels in the body.

16. Pineapple

Pineapple contains bromelain, a compound that has anti-inflammatory effects. Eating pineapple regularly can reduce inflammation and improve digestion.

17. Mushrooms

Mushrooms are rich in antioxidants and contain high levels of beta-glucans, which have anti-inflammatory effects. Eating mushrooms regularly can improve immune function and lower inflammation levels in the body.

18. Red grapes

Red grapes are rich in antioxidants and contain high levels of resveratrol, which has anti-inflammatory effects. Eating red grapes or drinking grape juice can improve heart health and lower inflammation levels in the body.

19. Sweet potato

Sweet potato is a root vegetable that is rich in antioxidants and contains high levels of beta-carotene, which has anti-inflammatory effects. Eating sweet potatoes regularly can improve heart health and lower inflammation levels in the body.

20. Cinnamon

Cinnamon is a spice that has been used for centuries for its medicinal properties. It contains cinnamaldehyde, a compound that has anti-inflammatory effects. Adding cinnamon to your meals or drinks can lower inflammation levels in the body.

21. Oats

Oats are a whole grain that is rich in beta-glucans, a type of fiber that has anti-inflammatory effects. Eating oats regularly can improve heart health and lower inflammation levels in the body.

22. Papaya

Papaya is a tropical fruit that is rich in antioxidants and contains high levels of papain, a compound that has anti-inflammatory effects. Eating papaya regularly can improve digestion and lower inflammation levels in the body.

23. Onions

Onions are a vegetable that is rich in antioxidants and contains high levels of quercetin, a compound that has anti-inflammatory effects. Eating onions regularly can improve heart health and lower inflammation levels in the body.

24. Fermented foods

Fermented foods such as kefir, yogurt, kimchi, and sauerkraut contain probiotics, which can improve gut health and lower inflammation levels in the body.

25. Walnuts

Walnuts are rich in omega-3 fatty acids, antioxidants, and anti-inflammatory compounds. Eating walnuts regularly can improve heart health and lower inflammation levels in the body.

26. Red peppers

Red peppers are a vegetable that is rich in antioxidants and contains high levels of capsaicin, a compound that has anti-inflammatory effects. Eating red peppers regularly can improve heart health and lower inflammation levels in the body.

27. Kelp

Kelp is a type of seaweed that is rich in antioxidants and contains high levels of fucoidan, a compound that has anti-inflammatory effects. Eating kelp regularly can improve immune function and lower inflammation levels in the body.

28. Apples

Apples are a fruit that is rich in antioxidants and contains high levels of anthocyanins, which have anti-inflammatory effects. Eating apples regularly can improve heart health and lower inflammation levels in the body.

29. Carrots

Carrots are a vegetable that is rich in antioxidants and contains high levels of beta-carotene, which has anti-inflammatory effects. Eating carrots regularly can improve eye health and lower inflammation levels in the body.

30. Black beans

Black beans are a legume that is rich in antioxidants, fiber, and anti-inflammatory compounds. Eating black beans regularly can improve heart health and lower inflammation levels in the body.