7 Best Foods To Naturally Reduce Inflammation

by Ben Ong
Reading Time: 5 minutes

foods that naturally reduce inflammation

In this day and age, eating healthily has become increasingly difficult.

With so many options available, making the right decision can be confusing at the best of times.

Some brands will lure you in with deceptively healthy and wholesome branding, leaving you congratulating yourself on your healthy choice, when in reality you have just consumed 30g of sugar. Learning to eat healthily starts by educating yourself.

Many diseases that plague our society, such as heart disease, diabetes, and high blood pressure are as a consequence of lifestyle choices.

At the root of many of these health issues is inflammation. 

By tackling inflammation, you will not only improve your overall health but prevent chronic diseases from developing.

1) Fish foods naturally treat inflammation

Rich in Omega, fish is the ultimate inflammatory. The Omega 3 in fish interfere with immune cells called leukocytes and enzymes known as cytokines, which are both key players in causing inflammation. By blocking inflammation and boosting circulation, Omega 3 helps to ease the pain of inflammatory diseases, such as arthritis.

One study which looked at the effect of Omega 3 fatty acids in patients with rheumatoid arthritis had encouraging results. Sixty patients with rheumatoid arthritis were enrolled in a 12-week, double-blind, randomized study, during which they were administered Omega 3 supplements.

By the end of the study, an astonishing 76% of patients were satisfied with the project. Researchers concluded that Omega 3 was effective in reducing symptoms.

2) Nutsfoods naturally treat inflammation

Nuts are bursting with healthy fats and are low in saturated fat. As a result, when it comes to inflammation they can do no wrong.

One study suggested that eating a handful of nuts (only a handful, as they are high in fat), five times a week could help to reduce inflammation. The research team analyzed data from two different long-term studies, the Nurses’ Health Study (NHS) and the Health Professionals Follow-Up Study (HPFS).

The research found that people who ate nuts at least five times per week had 20% lower levels of C-reactive protein (CRP) compared to people who never or rarely ate nuts.

They also had 16% lower levels of interleukin-6 (IL-6), another inflammatory marker.

3) Garlicfoods that naturally reduce inflammation

It may leave you breath smelling ripe, but garlic is revered throughout the world for its healing capabilities. Not only is it antibacterial, helping to fight infection but it’s also a powerful weapon against inflammation.

The sulfur compounds found in garlic help to stimulate your immune system to fight disease. A critical review by Rahman and Lowe (2006) analyzed a number of studies conducted since 1993, regarding the medical benefits of garlic in preventing cardiovascular diseases. They claim that increased garlic consumption reduces the risk of cardiovascular disease.

Garlic has also been shown to have anti-cancer properties and can prevent the formation of free radicals which contribute to the development of cancer and BPH.

They say good things come in small packages and when it comes to garlic this couldn’t be truer.

4) Avocado foods naturally treat inflammation

Although some might regard avocado as a ‘millennium’ fad, splashed across social media in snazzy brunch pictures, it has long been viewed as the ultimate superfood.

Packed with potassium, magnesium, fiber and heart-healthy monounsaturated fats, avocados have been shown to combat inflammation. One study, evaluated the antioxidant, anti-inflammatory, and cytotoxic properties in the peel and seed of avocado.

Overall it concluded that avocados are important sources of natural antioxidant and act as anti-inflammatory agents.

5) Turmeric foods naturally treat inflammation

Used for centuries throughout Asia, Turmeric is renowned for its anti-inflammatory and antioxidant properties.  The active ingredient in turmeric is curcumin and many studies have endorsed its natural anti-inflammatory capabilities.

In fact, a study published in Oncogene in 2004 found that turmeric and curcumin are just as effective as several anti-inflammatory drugs such as ibuprofen, aspirin, tamoxifen, sulindac, and naproxen.

Don’t get me wrong, inflammation isn’t always a bad thing. It is our bodies way of fighting infection and without it, pathogens like bacteria could easily harm our bodies.  

However, when it becomes chronic inflammation it can result in a number of health problems and is responsible for diseases such as heart disease, cancer, metabolic syndrome and Alzheimer’s.

6) Green Leafy Vegetables  foods naturally treat inflammation

From the early days of childhood, we have often been warned to eat our greens and it seems there was a good reason for this!

Dark green leafy vegetables such as kale, spinach, and broccoli are rich in vitamin E and are believed to protect against inflammatory molecules such as cytokines.

Vegetables such as kale are high vitamin K, which is important for bone mineral density and osteoporosis prevention.

In one study, researchers investigated the relationship between vitamin K and bone mineral density in young Korean women. The researchers concluded that the study was of great significance, showing correlations between vitamin K nutritional status and inflammatory responses.

7) Blueberries foods that naturally reduce inflammation

Rumored to leave you with glowing skin, blueberries are not only a great source of antioxidants but also have powerful anti-inflammatory properties.

Sad to say this does not mean gorging on blueberries muffins, but the beautiful blueberries themselves.

A study which reviewed the anti-inflammatory effects of blueberries in relation to post-traumatic stress found that blueberries can reduce stress levels and inflammation and restore neurotransmitter imbalances, helping to reduce anxiety levels and even depression.

When it comes to inflammation it should be remembered that there is the good and the bad. Acute inflammation is the body’s short-term response to tissue injury, such as a cut. It is the body’s way of healing and battling infection and is followed by redness, swelling, and pain.

Chronic inflammation meanwhile is long-term inflammation which can last for a duration of months and even years. This form of inflammation can eventually lead to diseases and conditions and is at the root of many chronic diseases.

Embracing a healthy diet is a necessary part of living a healthy and happy life. Although we are surrounded by temptation, in the form of sugary snacks and readily available fast food, taking the time to make an educated decision about your diet will not only leave you feeling good inside but will help to protect you against inflammation and the many diseases it can cause.

7 Best Foods To Naturally Reduce Inflammation
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About Ben Ong

Ben Ong is a best-selling author and widely regarded as one of the world’s leading experts on natural treatments for metabolic conditions such as prostate disease and type 2 diabetes. He founded Ben’s Natural Health and has worked for over 20 years providing a range of high quality, clinically effective, all-natural supplements for BPH, high PSA, high blood sugar, sexual dysfunction, and others.
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  1. Cleveland taylor

    I order Ben’s total health for prostate & been taken it for 2 wk can it really reduce my psa score because I go for my biopsy in 2 wk

    • Ben Ong

      Yes it can. In fact, that’s our guarantee with this product: that it will lower your PSA. I’ve known some men for whom this has happened very quickly, within a few weeks. For others, it may take much longer, depending on their individual circumstances. That’s why we usually advise taking it for 90 days, and ensuring you are following a healthy diet, with regular exercise, in order to see the best possible results.

      Wishing you good health,

  2. Esmond Friend

    when you say nuts, can you tell exactly which nuts? Thanks

    • Ben Ong

      Hi Esmond, could you let us know a little more about the multi-vitamin you’re on? 95% of the time there are no interactions or concerns regarding taking additional supplements, but there are two things to consider – 1) You might be taking unnecessary extra nutrients 2) There are certain vitamins you don’t want to overdo, as they can be blood thinners or encourage the formation of kidney stones when megadosed. Please forward this information to [email protected] or give us a call on our toll free number +1 888-868-3554 to discuss this in further detail.

  3. nick eakins

    I have heard keeping your body alkaline means cancer is kept at bay so thingslike cider vinegar in a shot with warm water is a good way to combat this issue .ANY THOUGHTS
    Also heard that by similar method a small spoon of baking powder in a glass of water a day lowers your psa results which seems to be the only thing my doc looks at to decide if should have invasive biopsy any thoughts

  4. Floyd

    Is there a delicious way of cooking kale? I asked my wife about kale and she said she tried it once and it was awful.

    • Ben Ong

      Hi Floyd sauteed Kale with garlic and herbs can be a healthy and tasty edition to a meal.

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