15 Most Anti-Inflammatory Foods (And How to Cook With Them)

Pineapple’s key anti-inflammatory is bromelain, an enzyme that helps improve protein digestion.

The anthocyanins found in cherries (the nutrient that gives them their dark hue) have anti-inflammatory properties. So go ahead and add a handful of sweet cherries to smoothies.

Olive oil is one of the healthiest anti-inflammatory fats you can incorporate into your diet, helping aid in lowered LDL “bad” cholesterol, too. Use it as the star ingredient for poaching omega-3-rich fish or to add flavour to warm marinated olives.

Avocado is high in vitamin E and monounsaturated fats, two anti-inflammatory powerhouses that helps improve skin, joints, brain function and cardiovascular health. Enjoy avocado and a jalapeno kick on top of baked salmon.

Bell peppers and other brightly coloured vegetables and fruits contain significant amounts of anti-inflammatory nutrients, as well as vitamins, minerals and fibre. Make veggies the main attraction with a superb stuffed pepper recipe.

Beans are a low-fat source of fibre, shown to reduce inflammation and help lower cholesterol. With so many bean and legume varieties, there are a variety of options you can experiment with while cooking. Try bringing fresh flavours into your kitchen with this quick skillet dinner.

Anti-inflammatory foods are the best way to a healthier cardiovascular system, and few nutrients do this better than omega-3 fatty acids. Wild salmon is especially high in omega-3s, so cook up this Canadian fish dish for your next dinner party.

Reach for a handful of raw, unsalted nuts and seeds, such as the omega-3-rich walnut, for an anti-inflammatory snack proven to help reduce LDL cholesterol, blood pressure and improve brain health. When making your next salad, add a little crunch with a handful of walnuts instead of croutons.

Cruciferous vegetables (cauliflower, cabbage, bok choy, broccoli, etc.) are anti-inflammatory superfoods high in many important nutrients. Try something new with this simple broccolini dish, a perfect side paired with fish and whole grains.

Tomatoes are rich in lycopene, a nutrient that helps reduce lung inflammation. Enjoy them with charred okra with this late-summer salad.

Watermelon, like tomatoes, contain the anti-inflammatory nutrient lycopene. Because it’s fat-soluble, pairing it with a healthy fat such as olive oil will help you unlock its health-promoting properties.

The majority of dark leafy greens are high in vitamin E, an antioxidant with superior anti-inflammatory properties. Aim for eating them once or twice a day — a very achievable goal when they taste this great! You can even try tossing a handful into your favourite soup, like this delicious kale option.

Whole grains contain a host of anti-inflammatory compounds, B vitamins, protein and fibre. Barley stars in this slow-cooker beef stew.

Superfood of the moment, turmeric is one of the most powerful and versatile anti-inflammatory foods. Its health properties are thanks, in large part, to curcumin, a nutrient that can be better accessed when paired with black pepper. If you’re new to turmeric, try it in a comforting, delicious latte.

Soy is frequently studied for its role in reducing bone and heart inflammation. It’s an economical and versatile plant-based protein that you can jazz up any way you want. Try this meat-free stir-fry, and serve with whole grain brown rice.