An apple a day really does keep the doctor away. According to studies, apples are a significant source of iron and vitamins. They are rich in phytochemicals, including the flavonoids quercetin, catechin, phloridzin and chlorogenic acid (46). Apples help fight inflammation in several ways.
First, apples have the ability to help form hemoglobin in your blood, which improves its oxygen carrying capacity. This, in turn, helps lower inflammation, including in your joints.
Secondly, the high polyphenol content in apples helps to reduce pain and inflammation (47). In fact, a recent study has even shown that apple polyphenols may have a protective effect on exercise-induced muscle damage (48).
A 2014 study published in the Journal of Nutrition shows that eating apples can reduce the cellular markers of inflammation and regulate gut bacteria (49).
You can eat apples raw or cooked, juiced, whole or pureed. Anyway, you want to eat them, they will improve your health.
26. Bone Broth
Homemade chicken soup is one of the healthiest things you can eat when you are sick. The reason is because it is typically made from simmering a chicken carcass for several hours to create a nice, rich broth. Broth made from animal bones contains numerous minerals in an easily digestible and absorbable form—calcium, magnesium, phosphorus, silicon, sulfur, and others.
The bones contain chondroitin sulfates, and glucosamine, all the same compounds touted in supplements for inflammation, arthritis, and joint pain (50). All of the nutrients, as well as the collagen and the amino acids proline and glycine, work together to heal inflammation. You can easily make bone broth and use it as the base for any soups, sauces or other dishes you eat every day.
27. Coconut Oil
The benefits of coconut oil are enormous. Apart from turmeric, coconut oil is probably one of the healthiest foods you can eat. It treats an astounding number of ailments and can act as a carrier oil for any number of spices, increasing its effectiveness. When coupled with turmeric, for example, the anti-inflammatory effects are substantially compounded (51).
On its own, coconut oil is a powerful anti-inflammatory agent. One Indian study shows the high levels of antioxidants in virgin coconut oil can significantly reduce inflammation and heal arthritis more effectively than many of the most common conventional drugs used to treat arthritis (52).
And because coconut oil is shown to fight oxidative stress and free radicals, two key components of arthritis, coconut oil is the perfect natural remedy for inflammation caused by arthritis.
To include coconut oil in your diet, simply switch out all other oils, especially any oils you currently use to fry foods. You can also take a tablespoon of coconut oil daily by mixing it with warm milk and turmeric, a mixture known as Golden Milk. This is an unbeatable anti-inflammatory remedy that will also help you sleep.
28. Leafy Greens
Countless studies show the benefits of eating plenty of leafy green vegetables like spinach, kale, and chard. These vegetables are extremely rich in antioxidants that not only protect your cells from oxidative stress, but they can help restore cellular health.
They are also full of anti-inflammatory flavonoids that can protect your entire body from deadly inflammation. These greens contain numerous vitamins like vitamins A, C, and K, which studies show can also protect your brain and all of your vital organs and systems from oxidative stress and inflammation caused by free radical damage (53).
You can add leafy greens to any meal. Eat them raw in salads or add them to eggs, as a pizza topping, or as a stuffing in meat dishes. If you find it hard to get enough greens into your diet, try juicing them. Add them to juiced fruits for a delicious and nutritious anti-inflammatory smoothie.