While inflammation isn’t inherently a bad thing, it is definitely a nuisance that can interfere with normal life.

It often occurs as a negative symptom of autoimmune diseases and weight gain, and it is an important function to help the body deal with infections. Beyond more serious disease processes or infection, some of the common factors that can increase the risk of inflammation include inflammatory food, stress, and low activity levels.

While avoiding stressors and injuries is often not in your control, you can definitely improve your diet to fight inflammation. In this article your local Express Schertz Chiropractor is has listed five key foods that are excellent to help you reduce inflammation in the body.

Five key Foods to Reduce inflammation in the body

Fatty Fish

It is hard to find a better natural source of long-chain omega-3 fatty acids DHA, EPA, and protein than fatty fish. Though almost all types of fish contain some amount of omega-3 fatty acids, fatty fish, as the name suggests, are the richest sources to obtain them. Some of the best fatty fish include;

  • salmon
  • herring
  • sardines
  • anchovies
  • mackerel

DHA and EPA in these fish are great for reducing inflammation in the body. Keep in mind that if you don’t treat it on time, inflammation may lead to kidney diseases, heart diseases, metabolic syndrome, and diabetes. The body metabolizes fatty acids into healthy compounds such as protectins and resolvins that produce anti-inflammatory effects.

In fact, many studies show that people who consume salmon or take DHA and EPA supplements reduce C-reactive protein, which is an inflammatory marker.


Avocados are much more than just nutty, grassy, and earthy flavored fruit. Rather, it is the best superfood with various potential benefits. The rich, green fruit comes packed with magnesium, potassium, heart-healthy monounsaturated fats, and fiber.

It doesn’t end here, as the fruit contains tocopherols and carotenoids that can play an important role in reducing cancer risk. There is a compound in avocado that reduces inflammation in skin cells. According to a study, people who consume one slice of avocado daily have significantly low levels of NF-kB and IL-6 (the inflammatory markers).


Love the sweet and sour taste of berries? If so, you’ll be glad to know that some varieties can help you combat inflammation. These may include;

  • strawberries
  • raspberries
  • blueberries
  • blackberries

Though berries are small in size, the yummy fruits are loaded with vitamins, fiber, and minerals. Moreover, they contain a unique type of antioxidant referred to as anthocyanins. The compound produces anti-inflammatory effects that reduce the risk of developing diseases.

Note that your body has NK cells that are natural killers and also help the immune system function properly. People who consume blueberries produce NK cells in a considerable amount, according to the latest research. Another study found that people with excess weight can reduce some inflammatory markers if they eat strawberries.


Broccoli is, without a doubt, incredibly nutritious. It falls under the category of cruciferous vegetables like Brussels sprouts and cauliflower, and kale.

Many studies show that adding plenty of cruciferous vegetables can lower the risk of cancer and heart diseases. Consequently, it’s associated with producing an anti-inflammatory effect.

Also, broccoli contains sulforaphane- an antioxidant that combats inflammation by decreasing cytokines levels and NF-kB that cause inflammation.


There are thousands of different mushroom varieties in the world, but only edibles are grown commercially. Some of them include Portobello, shiitake, and truffles. Keep in mind that mushrooms are rich in selenium and low in calories. They have plenty of B vitamins, and copper, phenols, and antioxidants to provide excellent anti-inflammatory protection.

Lion’s mane is a unique type of mushroom that has the potential to reduce obesity-related inflammation. However, a recent study showed that cooking mushrooms could lower the anti-inflammatory compounds. The study suggested that eating them lightly cooked or raw is more beneficial.

Summing Up
All in all, inflammation is one tool your body uses to keep pathogens and foreign entities. However, chronic inflammation is not healthy as it may linger for weeks and months, leaving your body on high alert. It may debilitate health issues and cause further complications. Therefore, try adding the above-mentioned foods to fight and naturally relieve inflammation in the body.

Watching your back with more than just adjustments!… Express Chiropractic Schertz.


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