4 ounces of fish, twice a week. Omega-3-rich fish include salmon, tuna, mackerel and herring, all which boast a healthy dose of inflammation-fighting omega-3 fatty acids.
Packed with healthy fats and antioxidants, nuts and seed help the combat and repair damage caused by inflammation. Per a study published in the American Journal of Clinical Nutrition, those who consumed the most nuts (over a 15-year period) had a 51 percent lower risk of dying from an inflammatory disease when compared to those who ate the least nuts.
They may be tearjerkers, but this veggie is an abundant source of quercetin. According to a 2006 study published in Biological Pharmacology, researchers reported that consuming quercetin orally lowered arthritis symptoms in mice. While the results don’t guarantee the same outcomes in humans, the study suggests that the antioxidant may be a beneficial treatment for inflammatory diseases. The University of Maryland Medical Center also states that the flavonoid reduces common allergy symptoms, lowers cholesterol, and prevents certain cancers.