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  • Writer's pictureTara Peterson

10 Foods You Must Eat to Decrease Inflammation



The importance of adopting an anti-inflammatory diet cannot be overstated in a world where chronic inflammation is increasingly recognized as a root cause of many diseases. 

Functional medicine emphasizes nutrition's pivotal role in achieving and maintaining overall wellness. Incorporating foods rich in anti-inflammatory properties and healthy fats can be transformative for your health. Include these ten essential foods in your diet to support your body's natural healing processes and promote vitality.


  • Fatty Fish: Fatty fish such as salmon, mackerel, and sardines are abundant sources of omega-3 fatty acids, renowned for their potent anti-inflammatory effects. These essential fats help reduce inflammation throughout the body, lowering the risk of chronic diseases like heart disease, arthritis, and even certain types of cancer.

  • Leafy Greens: Dark leafy greens like kale, spinach, and Swiss chard are packed with antioxidants and phytochemicals that combat inflammation. They also provide an array of vitamins and minerals essential for maintaining optimal health.

  • Berries: Vibrantly colored berries such as blueberries, strawberries, and raspberries are loaded with antioxidants known as flavonoids. These compounds possess powerful anti-inflammatory properties, making berries an excellent addition to any anti-inflammatory diet.

  • Turmeric: Turmeric, a spice revered for its vibrant golden hue and earthy flavor, contains curcumin, a bioactive compound with potent anti-inflammatory and antioxidant properties. Incorporating turmeric into your cooking or enjoying it as a soothing turmeric latte can help quell inflammation and support overall wellness.

  • Extra Virgin Olive Oil: Extra virgin olive oil is a cornerstone of the Mediterranean diet, celebrated for its abundance of monounsaturated fats and polyphenols. These compounds exert anti-inflammatory effects and contribute to cardiovascular health, making olive oil a valuable addition to any anti-inflammatory eating plan.

  • Nuts and Seeds: Nuts and seeds are nutrient-dense powerhouses rich in healthy fats, fiber, and an array of vitamins and minerals. Almonds, walnuts, flaxseeds, and chia seeds are particularly notable for their anti-inflammatory properties and are easy to incorporate into your daily diet.

  • Ginger: Ginger has been used for centuries as a natural remedy for various ailments, thanks to its potent anti-inflammatory and immune-boosting properties. Adding fresh ginger to stir-fries, teas, or smoothies can provide both flavor and health benefits.

  • Garlic: Garlic not only adds depth of flavor to countless dishes but also boasts impressive anti-inflammatory and immune-modulating properties. Incorporating fresh garlic into your meals can help combat inflammation and bolster your body's defenses against illness.

  • Green Tea: Green tea is revered for its high concentration of catechins, powerful antioxidants that help reduce inflammation and promote cellular health. Enjoying a cup of green tea daily can be a refreshing way to support your body's natural healing processes.

  • Dark Chocolate: Indulging in moderate amounts of dark chocolate (containing at least 70% cocoa) can provide a delicious dose of antioxidants called flavonoids, which possess anti-inflammatory properties. Opting for dark chocolate with minimal added sugars can satisfy your sweet tooth while supporting your health.


If nutrition seems overwhelming to you, or you just can’t seem to bridge the gap between knowing what to eat and creating a lifestyle of eating for nutrition, we would love to help you start your journey toward better health! Schedule a Health Consultation at 417-598-0080 or book online at the link below. 





In conclusion, adopting an anti-inflammatory diet rich in nutrient-dense foods and healthy fats is a cornerstone of functional medicine and essential for optimizing health and well-being. By incorporating these ten foods into your daily meals, you can harness the power of nature to combat inflammation, promote vitality, and embark on a journey toward holistic wellness.


This information should not be substituted for medical or chiropractic advice. Any and all healthcare concerns, decisions, and actions must be done through the advice and counsel of a healthcare professional who is familiar with your updated medical history.


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