The best fruits for inflammation are berries (blueberries, strawberries, raspberries) and cherries, packed with anthocyanins and antioxidants; pomegranates, rich in polyphenols; and tomatoes, high in lycopene, while other great choices include avocados, oranges, and apples for their vitamins, fiber, and phytochemicals that help reduce inflammation.
All berries have anti-inflammatory benefits, but Smolen highlights raspberries as standouts. “They aid in the reduction of inflammation and contribute to immune health,” she says, adding that raspberries are high in vitamin C and anthocyanins.
To reduce inflammation in a child, use cold packs for acute swelling, ensure rest and elevation for injuries, give appropriate pain relievers like ibuprofen (which also reduces inflammation) or acetaminophen, and support healing with an anti-inflammatory diet rich in colorful fruits, vegetables, and healthy fats, alongside good sleep and gentle exercise. Always consult a doctor for persistent inflammation or before starting supplements.
10 foods that fight inflammation
Studies have found that berries rich in antioxidant polyphenols, like blueberries, strawberries, raspberries, and pomegranate, reduce inflammation and painful joint swelling. Eating to reduce pain sounds delicious!
To know what to eat for dry knee joints, take a look at the following food list:
Fruits
Deep fried items such as French fries, fried chicken and donuts. Foods high in added sugar, such as candy, jelly and syrup. Sugar-sweetened beverages such as soda, bottled or canned tea drinks, and sports drinks.
Good food options for an anti-inflammatory breakfast include:
Blueberries have become of interest in the treatment of many diseases because of their rich phenolic content, which has powerful antioxidant and anti-inflammatory properties, and their excellent source of fermentable plant fiber [18,79].
This is your immune system's response to a sudden injury or illness. Inflammatory cells travel to the site of injury (like a cut on your finger) or infection and start the healing process. Infections in different parts of your body can cause sudden, and usually short-lived, inflammation.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
Dietitians recommend opting for feta, gouda, goat, fresh mozzarella or any grass-fed cheese. Pair these cheeses with lifestyle habits, like exercise and sleep, to help lower inflammation.
There's truth behind the old saying, "An apple a day keeps the doctor away." Here's how a daily apple supports overall health: Antioxidants. These substances reduce inflammation, aid in digestion and provide protection against cancers such as colorectal, lung and some forms of breast cancer.
Best Nuts and Seeds for Arthritis
Carrots and their phytochemical compounds have been shown to have potential as a natural immunomodulator through both antioxidant and anti-inflammation properties, or by their modulation to other immune components (Table 2).
Per the article For a healthy, anti-inflammatory start to your day, experts recommend Bircher muesli. Packed with fiber, healthy fats and antioxidants, it helps fight oxidative stress and inflammation.
Healthy Breakfast Ideas
In addition to its use as a natural sweetener, honey is used as an anti-inflammatory, antioxidant and antibacterial agent.
The healthiest cheeses are often fresh, low-sodium options like Cottage Cheese, due to its high protein and low calories, and Mozzarella, known for being lower in sodium and fat. Other excellent choices include Ricotta, Goat Cheese, and Parmesan, offering good protein, calcium, and flavor without excessive calories, though portion control remains key for all cheeses.
Vitamins That Fight Inflammation
Peanut butter isn't an inflammatory food. In fact, research suggests it has anti-inflammatory properties. Peanut butter contains magnesium and vitamin E, both of which are anti-inflammatory nutrients. Peanuts also contain linoleic acid, which is thought to be anti-inflammatory if consumed in moderation.
While there's no single "number 1" healthiest fruit, blueberries are consistently ranked at the top for their exceptional antioxidant power (anthocyanins), supporting brain health, heart function, and potentially reducing inflammation and risk of chronic diseases like type 2 diabetes and heart disease. Other top contenders include avocados for healthy fats and fiber, raspberries for fiber, and pomegranates for antioxidants, but blueberries often stand out as a top choice.
Here are seven simple ways to keep your joints lubricated as you get older.
Dr. Dreger offers 5 tips for combating that bone loss: