Looking for anti-inflammatory foods? Six of the easiest to add to your diet are oily fish, tomatoes, berries, mushrooms, walnuts and turmeric. None of them is a magic fix, but they're all nutritious, affordable and simple to work into your week.
Inflammation is your body's natural response to injury and infection. When it lingers at a low level over time, it's something researchers are very interested in, and things like stress, being inactive and a diet high in processed food are all thought to play a part.
The quick version
- Six easy foods to add: oily fish, tomatoes, berries, mushrooms, walnuts and turmeric.
- The NHS recommends at least 2 portions of fish a week, including 1 of oily fish.
- Cooking tomatoes in a little olive oil helps you absorb more lycopene.
- No single food is a magic fix. A varied diet matters most.
Here are our top picks of anti-inflammatory favourites:
Oily fish
Oily fish like salmon, mackerel, sardines, trout and herring are rich in the omega-3 fats EPA and DHA, which contribute to the normal function of the heart (with a daily intake of 250mg). You can read more in our guide to omega-3.
The NHS recommends at least 2 portions of fish a week, including 1 of oily fish. If you're pregnant, breastfeeding or planning a pregnancy, the NHS advises no more than 2 portions of oily fish a week.
Not eating oily fish twice a week? Take the ALYVE quiz to see what a personalised formula could include for you, or have a look at our High Strength Omega-3.
Turmeric
Turmeric contains curcumin, a compound that's been widely studied for its effects on inflammation, though much of that research uses far higher amounts than you'd get from cooking. Add it to curries, soups or a warming turmeric latte. You can read more about turmeric here.
Tomatoes
Tomatoes contain lycopene, an antioxidant pigment, and vitamin C, which contributes to the protection of cells from oxidative stress. Cooking tomatoes in a little olive oil can help you absorb more of their lycopene, as it's better absorbed with a source of fat. Tomatoes can be added to many different meals, whether tinned, fresh or sundried.
Mushrooms
Mushrooms may not seem like an obvious choice as they're not brightly coloured like other foods on this list, but they contain phenols and other antioxidants. They're also a source of selenium, copper and several B vitamins. Try them sliced into stir fries, grated into salads or added to pasta sauces.
Berries
Berries are little powerhouses of nutrition, bursting with vitamins, minerals and fibre. Strawberries, blueberries, raspberries, blackberries, cranberries and more all count. They're rich in plant compounds called anthocyanins, which are being studied for their effects on inflammation.
You can buy berries frozen, which makes them super easy to add to yoghurt, porridge and pancakes for a great start to the day.
Walnuts
Walnuts contain a plant omega-3 called ALA. Walnuts contribute to the improvement of the elasticity of blood vessels (as part of a daily intake of 30g). You can eat them as a snack, pair them with fruit and yoghurt or blend them into your breakfast smoothie.
Want to know which nutrients your diet might be missing? Take the ALYVE quiz, or book a call with one of our nutritionists.
References
Bi, D. et al. (2016) 'Phytochemistry, bioactivity and potential impact on health of Juglans: the original plant of walnut', Natural Product Communications, 11(6), pp. 869–880. Available at: https://pubmed.ncbi.nlm.nih.gov/27534138/
Cheng, H.M. et al. (2017) 'Tomato and lycopene supplementation and cardiovascular risk factors: a systematic review and meta-analysis', Atherosclerosis, 257, pp. 100–108. Available at: https://doi.org/10.1016/j.atherosclerosis.2017.01.009
Costabile, G. et al. (2021) 'An oily fish diet improves subclinical inflammation in people at high cardiovascular risk: a randomized controlled study', Molecules, 26(11), 3369. Available at: https://doi.org/10.3390/molecules26113369
Elsayed, E.A. et al. (2014) 'Mushrooms: a potential natural source of anti-inflammatory compounds for medical applications', Mediators of Inflammation, 2014, 805841. Available at: https://doi.org/10.1155/2014/805841
Ghasemi Fard, S. et al. (2019) 'How does high DHA fish oil affect health? A systematic review of evidence', Critical Reviews in Food Science and Nutrition, 59(11), pp. 1684–1727. Available at: https://doi.org/10.1080/10408398.2018.1425978
Gunawardena, D. et al. (2014) 'Anti-inflammatory effects of five commercially available mushroom species determined in lipopolysaccharide and interferon-γ activated murine macrophages', Food Chemistry, 148, pp. 92–96. Available at: https://doi.org/10.1016/j.foodchem.2013.10.015
Hayes, D. et al. (2016) 'Walnuts (Juglans regia) chemical composition and research in human health', Critical Reviews in Food Science and Nutrition, 56(8), pp. 1231–1241. Available at: https://doi.org/10.1080/10408398.2012.760516
Joseph, S.V., Edirisinghe, I. and Burton-Freeman, B.M. (2014) 'Berries: anti-inflammatory effects in humans', Journal of Agricultural and Food Chemistry, 62(18), pp. 3886–3903. Available at: https://doi.org/10.1021/jf4044056
McAnulty, L.S. et al. (2014) 'Six weeks daily ingestion of whole blueberry powder increases natural killer cell counts and reduces arterial stiffness in sedentary males and females', Nutrition Research, 34(7), pp. 577–584. Available at: https://doi.org/10.1016/j.nutres.2014.07.002
Rinaldi de Alvarenga, J.F. et al. (2019) 'Using extra virgin olive oil to cook vegetables enhances polyphenol and carotenoid extractability: a study applying the sofrito technique', Molecules, 24(8), 1555. Available at: https://doi.org/10.3390/molecules24081555
Skrovankova, S. et al. (2015) 'Bioactive compounds and antioxidant activity in different types of berries', International Journal of Molecular Sciences, 16(10), pp. 24673–24706. Available at: https://doi.org/10.3390/ijms161024673
