Top 6 Anti-Inflammatory Foods - Step To Health

Top 6 Anti-Inflammatory Foods

There are many diseases that cause inflammatory processes. Therefore, it is important to know certain foods that can help alleviate these symptoms.
Top 6 Anti-Inflammatory Foods

Last update: 07 December, 2021

Did you know that many diseases cause inflammation of organs or other parts of the body? We’ll be bringing you some anti-inflammatory foods to help counteract them.

Pathologies ending in -itis are usually inflammatory processes – sinusitis, arthritis, pharyngitis, to name but three. In addition to alleviating them with conventional medicines, we explain how to reduce inflammation by choosing foods with anti-inflammatory properties.

Some anti-inflammatory foods…

Discover the properties of turmeric, onion, broccoli, papaya, cabbage or green tea in the following paragraphs.


This spice, also known for its antioxidant, anti-cancer, and antidepressant benefits, is one of the most anti-inflammatory foods you could find.

Curcumin is anti-inflammatory, and so it’s recommended for people who suffer from pain, rheumatism, fibromyalgia, etc. This has been demonstrated in a study published in the journal Drug Design, Development and Therapy. In fact, curcumin – its main phytonutrient – is used for the treatment of arthritis.

We can take it in the form of extract, capsules, or tablets, or by including it in our daily menus.

Turmeric gives flavor and a yellow color to recipes, and we can include it in many different types of recipes. In addition, it can also be added to desserts such as cakes, milkshakes, custards, etc. The recommended dose would be approximately one tablespoon daily.


This exotic fruit, noted for its medicinal properties, has a high content of vitamin C and E and is a good anti-inflammatory fruit, especially in the digestive tract.

This happens thanks to its content in papain, an enzyme that helps in the digestion of proteins. In this way, it improves digestion while reducing inflammation.

We can consume papaya raw or whipped. If we prepare it whipped we recommend including its seeds, which have antiparasitic properties.


Onions have minerals such as calcium, magnesium, chlorine, copper, iron, and phosphorus, among many others. It also contains vitamins A, B, C, and E.

However, the highlight is an antioxidant flavonoid it contains, called quercetin, and an antioxidant polyphenol known as anthocyanin. These components help to obtain free radicals, which increase the body’s oxidative status. It has been shown that regular intake of these compounds with antioxidant capacity helps to improve the state of health and prevent premature aging.

The onion also has highly depurative, antiseptic, and diuretic properties. It’s especially recommended for inflammations of the respiratory and urinary tract.

An onion.


Cabbage also contains quercetin, so it stands out as an anti-inflammatory vegetable. It’s recommended for intestinal inflammations, as it has anti-acid properties and contains vitamin C. In turn, it can help to relieve diarrhea and ulcers.

Many people hate the taste of boiled cabbage. Therefore, we suggest that you blend it raw and combine it with apple, carrot, or beetroot. This increases the supply of vitamin A, a nutrient that has been shown to be essential for the prevention of visual problems.

We can also cut it very thinly and let it macerate for two hours, seasoned with olive oil, apple cider vinegar, sea salt, a pinch of brown sugar, and oregano.

In addition, cabbage has a great advantage in that it also works topically. If we want to relieve inflammation in the joints, back or belly, follow these steps:

  • First, bring water to a boil.
  • Then, put a large green cabbage leaf in the water for about 30 seconds.
  • Take it out and apply it directly to the sore area.
  • Finally, leave it to act for a few minutes.

Broccoli, one of the best anti-inflammatory foods

Finally, broccoli also stands out for its quercetin content. It isn’t only one of the top anti-inflammatory foods, but it’s also anticarcinogenic, alkalizing, and very antioxidant.

To enjoy its benefits we must avoid overcooking it, so that it maintains its green color and firm texture. We can cook it, for example, steamed.

Another very healthy option is to consume broccoli sprouts.

Some broccoli.

Here’s a great broccoli recipe for you: Cream of Broccoli with Poached Eggs

Green tea

This medicinal drink stands out for its content of antioxidants and flavonoids, which help reduce inflammation.

On the one hand, we’ll enhance its anti-inflammatory effects if we combine it with ginger powder and sweeten it with stevia. However, we recommend taking it outside of mealtimes, especially if you suffer from anemia, because it hinders the assimilation of iron.

Also, you should also choose a quality green tea, if possible, an organic one. You can take it in infusion form or even tablets.

In summary…

As you’ve seen, there are many foods that, if included in the context of a healthy diet, help to control inflammation levels. This prevents the onset of many diseases, as inflammation can cause many chronic and complex pathologies.

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  • Chin KY. The spice for joint inflammation: anti-inflammatory role of curcumin in treating osteoarthritis. Drug Des Devel Ther. 2016 Sep 20;10:3029-3042.
  • Monti DM, Rigano MM, Monti SM, Peixoto HS. Role of Antioxidants in the Protection from Aging-Related Diseases. Oxid Med Cell Longev. 2019 Jan 8
  • Saari JC. Vitamin A and Vision. Subcell Biochem. 2016;81:231-259.
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