Written by Awes khan certified supplement specialist and nutritionist

top 10 Anti inflammatory foods and how to use them?

Top 10 Anti-Inflammatory Foods and How to Use Them

Inflammation is the body’s natural response to injury or infection, but when it becomes chronic, it can contribute to serious health issues like heart disease, arthritis, and diabetes. The good news? Certain foods have powerful anti-inflammatory properties that can help protect your health and reduce inflammation naturally.

Here are the top 10 anti-inflammatory foods and simple ways to include them in your daily meals.

1) Turmeric

Why it helps:

Turmeric contains curcumin, a compound with strong anti-inflammatory and antioxidant effects.

How to use it:

Add to soups, stews, and curries

Mix with warm milk to make golden

milk

Blend into smoothies with a pinch of black pepper for better absorption

2) Berries (Blueberries, Strawberries, Raspberries)

Why they help:

Berries are rich in antioxidants and polyphenols that help fight oxidative stress and inflammation.

How to use them:

- Top your oatmeal or yogurt

- Add to smoothies or fruit salads

- Enjoy fresh as a snack

3) Fatty Fish (Salmon, Sardines, Mackerel)

Why it helps:

Packed with omega-3 fatty acids, these fish reduce the production of inflammatory molecules.

How to use it:

- Grill or bake with herbs and lemon

- Add to salads or grain bowls

- Use canned sardines or salmon in sandwiches

4) Leafy Greens (Spinach, Kale, Swiss Chard)

Why they help:

High in vitamins, antioxidants, and fiber, leafy greens combat inflammation and support immune health.

How to use them:

- Sauté with garlic and olive oil

- Add to smoothies or juices

- Use as a base for salads

5) Nuts and Seeds (Almonds, Walnuts, Chia Seeds, Flaxseeds)

Why they help:

Rich in healthy fats and antioxidants, nuts and seeds help lower markers of inflammation.

How to use them:

- Sprinkle on oatmeal or salads

- Blend into smoothies or baked goods

Eat a handful as a snack

6) Green Tea

Why it helps:

Green tea is full of

epigallocatechin gallate (EGCG), a compound that reduces inflammation and may protect against cell damage.

How to use it:

- Enjoy hot or iced

- Add lemon or ginger for extra benefits

- Use matcha powder in smoothies or desserts

7) Olive Oil

Why it helps:

Extra virgin olive oil contains oleocanthal, which works similarly to anti-inflammatory drugs.

How to use it:

- Drizzle over salads and veggies

- Use in dressings, marinades, or dips

- Cook lightly with it (avoid high-heat frying)

8) Tomatoes

Why they help:

Rich in lycopene, tomatoes help reduce inflammation, especially when cooked.

How to use them:

- Add to sauces, soups, or stews

- Enjoy fresh in salads or sandwiches

- Roast with herbs for a flavorful side

9) Garlic and Onions

Why they help:

Both contain sulfur compounds

that support immune function and reduce inflammation.

How to use them:

- Sauté as a flavor base for dishes

- Add raw to dressings or dips

- Roast whole garlic cloves for a sweet, mellow flavor

10) Avocados

Why they help:

Loaded with monounsaturated fats, fiber, and antioxidants, avocados help lower inflammation and improve heart health.

How to use them:

- Mash into guacamole

- Slice on toast, salads, or eggs

- Blend into smoothies for a creamy texture

Eating anti-inflammatory foods regularly is one of the best ways to protect your body from chronic disease and support long-term health. Incorporate a variety of these nutrient-rich ingredients into your meals, and pair them with a healthy lifestyle for maximum benefit.

Food is medicine—start healing your body from the inside out, one bite at a time.