Anti-inflammatory foods and teas
Which foods are anti-inflammatory? Is ginger anti-inflammatory? Which tea helps with inflammation in the body? You can find useful information about anti-inflammatory diets and a list of anti-inflammatory foods here.
What are anti-inflammatory foods?
Anti-inflammatory foods contain many useful substances. They include antioxidants, secondary plant products and anti-inflammatory fatty acids. These enter the cells of the body, where they support the body’s own defence mechanisms.
An anti-inflammatory diet reduces chronic inflammation in the body and improves general well-being. When used in a targeted manner, anti-inflammatory foods have a positive influence on the development and progression of inflammatory illnesses. Eating an anti-inflammatory diet means eating anti-inflammatory foods regularly.
Which foods are anti-inflammatory?
The most important anti-inflammatory foods include fruit, vegetables, wholegrain products, pulses, nuts, plant oils and certain herbs and spices. They contain anti-inflammatory nutrients such as fibre, vitamins and minerals. Vitamins D, E and C as well as magnesium, zinc and selenium are particularly valuable.
An anti-inflammatory diet focuses on whole plant-based foods and reduces animal products and heavily processed foods – particularly sugars and refined carbohydrates. This helps the body to regulate inflammatory processes and has a health-promoting effect.
The Mediterranean diet provides the body with many natural anti-inflammatories and is therefore one of the most anti-inflammatory diets there is. It contains plenty of fruit, vegetables, legumes, whole grains and olive oil. Fish also has an anti-inflammatory effect and is a regular part of the Mediterranean diet. Red meat, on the other hand, is rarely eaten.
Top 10 anti-inflammatory foods
A balanced diet plays a key role in preventing and combating inflammation in the body. This is because individual foods are not enough to reduce inflammation in the body. It is only the combination of different nutrient-rich foods, especially plant-based foods, that has an anti-inflammatory effect. Fortunately, many different foods have an anti-inflammatory effect. This allows you to put together a varied anti-inflammatory diet according to your preferences and tolerances.
Pineapple
One of the top foods with anti-inflammatory properties is pineapple. It contains an anti-inflammatory enzyme and provides the body with other valuable nutrients such as vitamin C, potassium and zinc. These vitamins and minerals strengthen the immune system and support anti-inflammatory processes.
Citrus fruits
Citrus fruits contain a lot of vitamin C, which promotes the production of white blood cells and strengthens the immune system. Citrus fruits are therefore one of the most important anti-inflammatory foods. Thanks to their combination of vitamin C and secondary plant products, oranges have especially strong anti-inflammatory properties.
In addition to the main nutrients (carbohydrates, protein, fat, vitamins, minerals), plant-based foods contain secondary plant products. These are substances for colouring, fragrance and flavouring that plants use to attract insects or repel pests, for example. They are usually only present in small amounts. Many of them have a beneficial effect on processes in our body. Antioxidants are nutrients with a protective effect. They neutralise what are known as “free radicals”, which are produced by metabolic processes or by external influences in the body and damage the cells at high concentrations.
Stone fruits
Stone fruits such as apricots, cherries and dates are valuable components of an anti-inflammatory diet. Cherries contain a high concentration of antioxidant plant substances. Dates also provide the body with a variety of antioxidants and are therefore amongst the anti-inflammatory foods. Apricots also have anti-inflammatory properties that strengthen the immune system. They contain lots of carotenoids – plant dyes that protect our cells from oxidative stress and inhibit inflammatory reactions.
Onion family
Garlic and onions are amongst the most important anti-inflammatory foods. They contain sulphurous compounds that are known for their anti-inflammatory properties and positive effects on joints. Garlic weakens the production of inflammatory substances in the body. Thanks to powerful antioxidants, onions have an anti-inflammatory effect and strengthen the immune system. Both of these plants in the onion family also have an antibacterial and antifungal effect, helping the body to defend itself against pathogens.
Avocados
Avocados are rich in unsaturated fatty acids, vitamins and minerals. The most important anti-inflammatory components of avocados include carotenoids, vitamin C, vitamin E and secondary plant products. These reduce oxidative stress in the body. Avocados are also rich in monounsaturated fatty acids. These healthy fats reduce harmful cholesterol and support heart health. In the case of autoimmune diseases such as multiple sclerosis (MS), it may be advisable to include foods such as avocados in your anti-inflammatory diet, as their nutrients strengthen the myelin sheaths (protective layers) that surround nerve cells and, in some patients, help to inhibit inflammation in the central nervous system.
Cruciferous vegetables
Broccoli contains valuable secondary plant products, vitamin C, calcium and iron, and thus has an anti-inflammatory effect. Brussels sprouts are also anti-inflammatory as they supply the body with antioxidants such as vitamin C and carotenoids. They also contain mustard oils, which have an antibacterial effect. Kohlrabi is rich in vitamin C and potassium and therefore has anti-inflammatory properties: vitamin C strengthens the immune system, while potassium regulates water balance and cell function.
Legumes, cereals and grasses
Legumes, certain cereals and grasses such as quinoa contain valuable nutrients and fibre. These reduce inflammation in the body. Thanks to soluble fibre, oats have an anti-inflammatory effect and thus support the immune system. Oats contain antioxidants that reduce oxidative stress. Quinoa has an anti-inflammatory effect due to valuable secondary plant products and also contains all nine essential amino acids and magnesium. Secondary plant products and fibre are the anti-inflammatory components in lentils. They promote intestinal health and supply the body with folic acid and iron. Chickpeas also contain secondary plant products and fibre as well as proteins and vitamin E. This vitamin regulates sebum production and stabilises the skin’s moisture content, which is particularly helpful for acne.
Products made from heavily processed grains such as white bread, light-coloured pasta or sweet breakfast cereals promote inflammation in the body. This is because they cause blood sugar levels to rise sharply. This could lead to inflammation. Processed oat products such as oat milk or instant oats also lead to blood sugar spikes more quickly than wholemeal oats.
Nuts and seeds
Walnuts are valuable anti-inflammatories: they contain omega-3 fatty acids, vitamin E and secondary plant products. Almonds also contain anti-inflammatory fatty acids and antioxidants. They also supply the body with magnesium. Linseed and chia seeds also have an anti-inflammatory effect: omega-3 fatty acids, secondary plant products and fibre regulate inflammatory processes and, in some cases, reduce the risk of certain types of cancer.
Plant oils
Plant oils such as olive oil and coconut oil are also anti-inflammatory foods. They contain valuable fatty acids and antioxidants that relieve inflammation in the body. Olive oil is rich in monounsaturated fatty acids and also contains oleocanthal. Oleocanthal has similar anti-inflammatory effects to ibuprofen. Olive oil also provides the body with vitamin E and antioxidants. Opt for cold-pressed, extra virgin olive oils: refined oils lose their anti-inflammatory effect when heated. Coconut oil contains fatty acids that the body can use effectively. It also has antibacterial and antiviral properties.
Dairy products
Certain dairy products can also be part of an anti-inflammatory diet, particularly fermented foods such as yoghurt, buttermilk and kefir. Their anti-inflammatory effect comes from probiotic bacteria as well as proteins and minerals. The probiotic bacteria promote healthy intestinal flora and inhibit inflammatory reactions in the body. In addition, these anti-inflammatory foods contain important nutrients such as calcium, proteins and B vitamins.
Tea to combat inflammation in the body
Different teas contain antioxidants, secondary plant products and other anti-inflammatory substances. Incorporating anti-inflammatory teas into your diet protects the immune system from harmful stimuli. Drink these teas several times a day over a long period of time to maximise their impact.
- Green tea contains many secondary plant products and is therefore an anti-inflammatory. The tea additionally contains vitamin C, zinc and selenium, which support the immune system.
- Black tea also has secondary plant products, is anti-inflammatory and has an antibacterial effect. Black tea is particularly suitable for inflammation of the gastrointestinal tract. Furthermore, black tea has an anti-inflammatory effect when used externally on the skin and relieves itching, for example.
- Due to its combination of secondary plant products, minerals and vitamin C, nettle tea is also an anti-inflammatory. Certain components of the nettle inhibit the formation of inflammatory substances in the body and have a pain-relieving effect. Nettle can therefore be used as a natural painkiller.
In matcha, or finely ground green tea, the concentration of anti-inflammatory antioxidants is significantly higher than in conventional green tea. These neutralise free radicals and inhibit inflammatory enzymes and substances. Matcha also contains L-theanine. This amino acid promotes relaxation and may reduce stress. The combination of antioxidants and L-theanine supports the immune system and promotes overall health. This makes matcha a valuable part of an anti-inflammatory diet.
Anti-inflammatory home remedies
Spices and herbs contain a wide range of anti-inflammatory active ingredients and are valuable components in phytotherapy (herbal medicine). They reduce inflammation in the body and strengthen the immune system. Integrate spices and herbs into your daily life as natural anti-inflammatories:
- Turmeric has an anti-inflammatory effect thanks to the active ingredient curcumin. Turmeric capsules are an ideal alternative to the spice itself. They have an anti-inflammatory effect when taken regularly.
- Black pepper helps the body absorb turmeric better. A combination of these two spices is therefore ideal in an anti-inflammatory diet to help combat chronic pain, such as osteoarthritis in the fingers.
- Ginger contains pungent substances such as gingerols, which reduce inflammation in the body. In some cases, the anti-inflammatory properties of ginger can relieve joint pain. Its antioxidants also support the immune system.
- Cinnamon contains plenty of anti-inflammatory antioxidants. The spice additionally regulates blood sugar levels and improves digestion.
- Due to its high content of vitamin C and secondary plant products, parsley is also anti-inflammatory. In addition, parsley contains antibacterial essential oils.
- Basil, too, has an anti-inflammatory effect, as well as alleviating digestive problems and promoting relaxation.
- Certain active components in coriander weaken inflammatory enzymes. Coriander has a particularly anti-inflammatory effect in the digestive tract and supports the detoxification of the body.
- Apple cider vinegar contains organic and anti-inflammatory acids and antioxidants. These substances support intestinal health and reduce inflammation. Taken regularly, apple cider vinegar stabilises blood sugar levels and improves digestion. It also helps to balance out the pH level in the body.
- Honey and propolis have anti-inflammatory and antibacterial properties. Both strengthen the immune system and support wound healing thanks to their antimicrobial effect. Propolis is rich in secondary plant products and therefore has an anti-inflammatory effect. In honey, anti-inflammatory enzymes release hydrogen peroxide. This kills bacteria and reduces inflammation. However, you should enjoy honey in moderation as it contains a lot of sugar, which in turn encourages inflammation
Anti-inflammatory diets for illnesses
Chronic inflammation puts strain on the body and promotes the development of various illnesses. It is often caused by stress, lack of exercise, environmental toxins and an unbalanced diet. All of this influences the microbiome, the totality of all microorganisms in the intestine. A disturbed microbiome makes the intestinal wall more permeable. This makes it easier for inflammatory substances to enter the bloodstream and organs.
Targeted anti-inflammatory diets can help prevent this. In the case of skin conditions such as neurodermatitis or acne inversa, an anti-inflammatory diet supports intestinal health and improves the skin’s barrier function at the same time. Hormonal conditions such as endometriosis, Hashimoto’s disease and lipoedema can also benefit from an anti-inflammatory diet: the active ingredients of anti-inflammatory foods have a positive effect on hormone metabolism and alleviate the accompanying symptoms.
When switching to anti-inflammatory foods, it is advisable to take a gradual approach. Take into account any food intolerance you might have. A balanced diet, plenty of exercise and stress reduction may already alleviate chronic inflammation in the body.
Consult your doctor for advice before changing your diet. Professional nutrition counselling is also available to help you. You can find qualified specialists via our complementary therapy search.
What does health insurance contribute towards nutrition counselling?
If your doctor prescribes nutrition counselling, we cover the costs under basic insurance – provided that the counselling is provided by a recognised specialist for nutrition counselling or in a hospital and the legal requirements are met. The usual conditions also apply: costs are covered minus the annual deductible and excess.
Under the SANA and COMPLETA supplementary insurance policies, we also pay a cost contribution of 75% up to a maximum of CHF 200 per calendar year for “courses on nutrition, relaxation and exercise, and offers from Helsana cooperation partners”. The cost contribution applies, for example, to nutrition courses from the Swiss Association of Nutritionists (SVDE) or weight-loss programmes from WeightWatchers, eBalance.ch and Betty Bossi.
If you already have COMPLETA, you can extend your insurance cover with COMPLETA PLUS. This supplementary insurance complements the benefits of COMPLETA: under COMPLETA PLUS, we cover 75% of the excess invoice amount up to a maximum of CHF 200 per calendar year for all areas of health promotion, including nutrition.
The expert provided the editorial team with advice and input for this article. Nadia Cifarelli (BSc Psychology, certified holistic health advisor) works for the Helsana health consultation service. She helps customers on issues to do with prevention, nutrition and mental health.
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