8 Natural Remedies for Inflammation, Says Science

Inflammation is a natural part of the body’s immune response, helping to heal injury and fight off infection. In the short term, it’s a sign your body is doing its job. But when inflammation lingers, it can become problematic—contributing to chronic conditions like heart disease, Alzheimer’s, and even some cancers.

The good news: There are evidence-backed, natural ways to reduce inflammation in the body. From anti-inflammatory foods to targeted supplements, these gentle tools can support your body’s ability to restore balance. Just be sure to check in with your healthcare provider before making major changes to your routine.

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1. Turmeric

Turmeric is a spice that contains curcumin, a compound with powerful anti-inflammatory properties. Studies have shown that curcumin can help reduce inflammation in various parts of the body, such as the joints, skin, and gut. You can add turmeric to your meals, or take curcumin supplements.

2. Ginger

Ginger is another spice that has anti-inflammatory properties. It contains compounds called gingerols and shogaols, which can reduce inflammation and pain. Ginger is great in tea, added to meals, or even taken as a supplement.

3. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that the body needs but cannot produce on its own. The nutrient is rich in fatty fish such as salmon, mackerel, and sardines. Seeds like flaxseeds and chia seeds also have an abundance of omega-3 fatty acids. This nutrient reduces inflammation in the body and may help alleviate symptoms of chronic inflammatory diseases, such as rheumatoid arthritis and inflammatory bowel disease.

Read next: What Are the Essential Fatty Acids, and How Can You Get Them?

4. Resveratrol

The plant compound resveratrol, is common in grapes, berries, and peanuts. Its anti-inflammatory and antioxidant properties help in various parts of the body, including the heart, brain, and lungs. You can consume resveratrol by drinking red wine in moderation or taking supplements.

5. Green Tea

Green tea contains a polyphenol called epigallocatechin-3-gallate (EGCG), which has anti-inflammatory properties. Studies have shown that EGCG can reduce inflammation in the body and may help prevent chronic inflammatory diseases, such as arthritis and diabetes. You can drink green tea or take EGCG supplements.

6. Vitamin D

Vitamin D is an essential nutrient that the body needs for many functions, including a healthy immune system. Studies show vitamin D deficiency leads to chronic inflammation and autoimmune diseases, such as multiple sclerosis and lupus. You can get vitamin D from sunlight, food sources, such as fatty fish and egg yolks, or supplements.

7. Vitamin C

Like vitamin D, vitamin C is an essential nutrient that plays a huge role in immunity and inflammation. Vitamin C helps with inflammation as it’s a powerful antioxidant, giving the body anti-inflammatory properties by neutralizing free radicals that cause oxidative damage to the cells. For the best remedies for inflammation, make sure to add foods rich in vitamin C, such as citrus fruits and cruciferous vegetables.

8. Bromelain

Bromelain is another one of the best natural remedies for inflammation. The powerful enzyme is found in pineapple and is the reason the fruit leaves a burning sensation if you eat too much. While not a lot of research has been done, there is research that shows bromelain is great in reducing postoperative inflammation in people who remove their wisdom teeth.

Read next: 21 Healthy Ways to Fight Inflammation

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