Foods to Reduce Inflammation

Chronic inflammation is a major contributing factor to pain, swelling, and stiffness in the joints. This can make it difficult to carry out everyday tasks or enjoy favorite activities. Fortunately, there are several foods that can help to reduce inflammation and ease joint pain. In this blog post, we’ll focus on pomegranate—an unexpected but powerful anti-inflammatory food.


Pomegranates have long been revered for their nutritional value and health benefits. This tart, jewel-toned fruit is especially high in antioxidants, which help to protect cells from damage caused by free radicals. Research has shown that pomegranate extract can help to reduce inflammation in the joints by lowering levels of an inflammatory chemical linked with the overproduction of a certain enzyme. This enzyme is essential for cartilage replacement but when too much is produced (as in osteoarthritis), the cartilage wears down. Our bodies absorb the nutrients and anti-inflammatory compounds in the juice when we drink it and make for a less inflammatory environment inside the joint capsule, making pomegranate a delicious and easy way to get anti-inflammatory benefits.

Fish and the Omegas

In addition to pomegranate, fatty fish such as salmon and tuna are also excellent anti-inflammatory foods. Omega-3 fatty acids boost the production of “resolvins”—compounds that help resolve inflammation. Fatty fish are also a good source of vitamin D which is essential for bone health. If you don’t eat fish, consider taking a vitamin D supplement or getting more sunlight exposure to ensure you’re getting enough of this important nutrient.

Foods that contain omega-6 fatty acids—such as vegetable oils, nuts, and seeds—can actually promote inflammation if consumed in excess. However, these foods can be part of a healthy diet if consumed in moderation and balanced with anti-inflammatory omega-3 sources. For example, you could drizzle avocado oil on a salad made with pomegranate seeds and topped with salmon or tuna. This meal provides a delicious balance of anti-inflammatory nutrients that can help to reduce joint pain and swelling.


If you’re dealing with chronic inflammation and joint pain, incorporating anti-inflammatory foods into your diet can be an effective way to reduce symptoms and promote healing. Pomegranate is a powerful anti-inflammatory food that is easy to add to your diet. Try adding pomegranate juice to your morning smoothie or tossing pomegranate seeds on top of your lunchtime salad. Including fatty fish like salmon or tuna in your diet is also an excellent way to reduce inflammation and promote joint health. Incorporating these anti-inflammatory foods into your diet can help ease joint pain and swelling while also getting the nutritional benefits they provide.

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