Four of the best superfoods for anyone who wants to reduce inflammation

You've likely heard the term "inflammation" bandied about on health podcasts and in posts by nutritionists on Instagram, but do you really understand what this buzzword signifies? Inflammation is a beneficial, temporary immune response that defends your body from external threats such as bacteria, toxins, and viruses.

However, when inflammation becomes chronic and persistent, it can negatively impact our health, contributing to conditions like heart disease, cancer, stroke, and diabetes. Diet is one crucial method we can use to manage chronic inflammation in the body while sugary and processed foods can exacerbate the issue, these superfoods may help to keep it under control.

There are several foods that can help reduce it. We've picked out four of the best below.

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Strawberries, blueberries, raspberries, and blackberries are not only delicious, they're also packed with antioxidants. These molecules combat disease and protect your body against free radicals; unstable atoms that can damage cells, leading to illness and ageing, reports Wales Online.

All berries contain flavonoids, but some varieties are more potent than others. Blackberries are renowned for their high content of this phytonutrient, which boasts powerful anti-inflammatory properties and can also support the immune system.

If fresh punnets of berries from the supermarket are too pricey for regular purchase, you can opt for much cheaper frozen varieties, which you can sprinkle over yoghurt or blend into post-exercise smoothies.

Fatty fish

The NHS recommends that we should all aim to consume at least two portions of fish per week. Fatty fish such as salmon, mackerel, anchovies and sardines are rich in EPA and DHA long-chain, omega-3 fatty acids known for their anti-inflammatory properties.

These marine fatty acids are broken down by our bodies into compounds called resolvins and protectins, which can help reduce inflammation levels. Tinned fish makes a delicious sandwich filling, while larger cuts of salmon and tuna can be added to salads as a meat substitute.


This Sunday roast staple boasts some impressive health benefits that many of us may overlook. Besides being a good source of fibre and protein, this nutrient-dense vegetable is particularly rich in antioxidant flavonoids like kaempferol and quercetin.

It's also packed with various carotenoids, which can help guard against the development of skin cancer and certain eye diseases. In addition to pairing well with your roast beef, why not try incorporating broccoli into stir-fries, soups and side salads?


Like kale and quinoa, this golden spice has become one of those trendy ingredients that everyone seems to have in their kitchen cupboards. Turmeric is known for its anti-inflammatory properties that can help alleviate arthritis-related aches and pains, as well as soothe inflammatory skin conditions like acne.

Studies have shown that curcumin, the bright yellow chemical that gives turmeric its distinctive colour, can interact with various molecules involved in inflammation. Some even believe it's as effective at reducing inflammation as over-the-counter painkillers.

Turmeric can be sprinkled over vegetables and roasted in the oven, added to Sunday egg scrambles or used to make golden milk a tasty Indian beverage made by warming cow or plant-based milk with turmeric and other spices, such as cinnamon and ginger.

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