The Mediterranean Diet, for example, is considered one of the best anti-inflammatory diets in the world, compared to Western diets, which contain a lot of saturated fat from processed foods. So let's take a look at the best foods that will help us fight inflammation.


Fruit and vegetables

As we all know, if our diet includes a lot of fruits and vegetables, then we have to reap significant benefits. And the more... colorful the dishes we prepare, the more nutrients we receive. This is because the different pigments in fruits and vegetables are chemicals with strong antioxidant and anti-inflammatory action. Lycopene, for example, gives red color to tomatoes; B-carotene gives its color to carrots and pumpkin. In fruits we find anthocyanins, which are red or purple and are found in cherries and blueberries.


Herbs and spices

We use them in cooking in very small quantities. But that does not stop them from protecting our health. They help lower our cholesterol and blood pressure, as well as better regulate our blood sugar. And, even better, when we use them in our food, they replace the harmful salt.



Nuts, among all the good they offer us, reduce the circulation of inflammatory substances in the blood. Aim to eat about 30 grams a day such as almonds, walnuts and peanuts.


Pulses and whole grain cereals

Pulses such as beans, lentils and chickpeas contain a lot of fiber, do not raise sugar and have anti-inflammatory properties. The same goes for whole grain cereals such as oats, rye and quinoa.


Foods with good fats

Fish, nuts, flaxseed, avocado and olive oil all contain super healthy and essential fats for our body, which have anti-inflammatory properties, but are also filling - therefore, necessary for a balanced diet. Dietitians recommend eating at least two fish meals a week, adding nuts to our salads and - obviously - cooking only with extra virgin olive oil. These foods contain polyphenols, catechins and resveratrol - powerful antioxidants. Of course, this does not mean that we can overdo it. Red wine is an alcoholic beverage and alcohol is a toxin. Cocoa (that is, dark chocolate) contains many calories. Fortunately, we can enjoy green tea often and with it all the benefits.