If you’re looking to reduce inflammation in your body, it’s essential to stock up your kitchen with anti-inflammatory foods.

Inflammation is a body response to tissue damage or infection, but sometimes inflammation can persist even when there’s no damage or infection, leading to chronic inflammation. Chronic inflammation is linked to many health conditions, such as arthritis, diabetes, heart disease, and even cancer.

While certain medications can reduce inflammation, it’s also possible to fight inflammation naturally through your diet. Here are ten anti-inflammatory foods you should add to your kitchen stock.

Turmeric

Turmeric is a bright yellow spice commonly used in Indian and Middle Eastern cuisine. It contains a compound called curcumin, which has potent anti-inflammatory properties.

Curcumin targets the molecules responsible for inflammation and reduces their levels in the body. Additionally, some studies suggest that curcumin fights cancer cells, improves brain function, and reduces the risk of heart disease. You can use turmeric powder in dishes like curries, soups, and rice.

Ginger

Ginger is another spice used for centuries to treat inflammation. Like turmeric, it contains compounds with anti-inflammatory and antioxidant properties.

Gingerols, the main active compounds in ginger, block the production of inflammatory molecules and reduce pain and swelling. You can use fresh ginger root in smoothies, teas, and sauces, or ground ginger in baked goods, marinades, and Asian dishes.

Berries

Berries, such as blueberries, strawberries, raspberries, and blackberries, are among the healthiest foods you can eat. They’re rich in antioxidants, fiber, and vitamins.

Moreover, they contain anthocyanins, which are pigments responsible for their bright colors and many health benefits. Anthocyanins have anti-inflammatory properties and protect against oxidative stress, which can cause inflammation. You can eat berries as a snack, add them to smoothies or yogurt, or use them in muffins or pies.

Fatty Fish

Fatty fish, such as salmon, mackerel, tuna, and sardines, are excellent sources of omega-3 fatty acids. Omega-3s are essential fats that play a crucial role in reducing inflammation and maintaining optimal health.

They inhibit the production of inflammatory molecules and increase the levels of anti-inflammatory ones. Additionally, omega-3s improve brain function, reduce the risk of heart disease, and protect against depression and anxiety. Aim to eat fatty fish twice a week, grilled, baked, or poached.

Leafy Greens

Leafy greens, such as kale, spinach, collards, and Swiss chard, are some of the most nutrient-dense foods you can eat. They’re rich in vitamins, minerals, and antioxidants, and low in calories.

Moreover, they contain flavonoids, which are compounds with anti-inflammatory properties. Flavonoids reduce the levels of inflammatory molecules and improve the immune response. You can eat leafy greens in salads, omelets, soups, and stir-fries.

Avocado

Avocado is a unique fruit that’s high in healthy fats, fiber, and potassium. It’s also rich in antioxidants, such as carotenoids and tocopherols, which have anti-inflammatory properties.

Additionally, avocado contains phytosterols, which are plant compounds that reduce the absorption of cholesterol and lower the risk of heart disease. You can eat avocado as a spread, a salad ingredient, or a guacamole dip.

Broccoli

Broccoli is a cruciferous vegetable that’s high in fiber, vitamins C and K, and folate. It also contains sulforaphane, a compound with potent anti-inflammatory properties.

Sulforaphane activates enzymes that detoxify harmful substances and reduce the levels of inflammatory molecules. Moreover, some studies suggest that sulforaphane may prevent cancer and improve brain function. You can eat broccoli steamed, roasted, or stir-fried.

Green Tea

Green tea is a beverage that’s known for its many health benefits, including its anti-inflammatory effects. Green tea contains catechins, which are antioxidants that reduce inflammation and protect against cell damage.

Additionally, green tea contains L-theanine, an amino acid that has a calming effect on the brain and reduces stress. You can drink green tea hot or cold, plain or flavored.

Garlic

Garlic is a pungent herb that’s used in many cuisines worldwide. It contains allicin, a compound with numerous health benefits, including anti-inflammatory and antimicrobial properties.

Allicin reduces the production of cytokines, which are molecules responsible for inflammation. Moreover, garlic has been shown to lower blood pressure, improve cholesterol levels, and reduce the risk of cancer. You can use garlic in soups, sauces, marinades, or roasted vegetables.

Aloe Vera

Aloe vera is a succulent plant that’s widely known for its medicinal properties. The gel inside the aloe vera leaf contains compounds with anti-inflammatory and antioxidant properties, such as acemannan, aloin, and emodin.

These compounds reduce inflammation by inhibiting the production of prostaglandins, which are molecules that cause pain and swelling. Additionally, aloe vera can improve digestive health, skin health, and immune function. You can use aloe vera gel in smoothies, juices, or topical creams.