EMI.AI

Anti-inflammatory foods

using food as medicine

Not medicine as food

A Complete Guide

Why Inflammation Matters

  • Acute inflammation = short-term,
  • helps heal injuries (like swelling after a cut).
  • Chronic inflammation = long-term,
  • often silent, and linked to arthritis, back pain, heart disease, diabetes, nerve issues, and slowed injury recovery.
  • Diet is one of the biggest factors that
  • can either fuel or calm chronic inflammation.

Food contains compounds that act like

natural medicines:

antioxidants, polyphenols, omega-3 fatty acids,

flavonoids, vitamins, and minerals.

Food Groups & Anti-Inflammatory Heroes

1. Vegetables

  • Leafy greens (spinach, kale, silverbeet, rocket, broccoli)
    • Rich in vitamin K, carotenoids, flavonoids.
    • Help reduce inflammatory markers like CRP (C-reactive protein).
    • Best use: Daily servings — 2–3 cups cooked or raw.
  • Cruciferous (broccoli, Brussels sprouts, cauliflower, cabbage)
    • Contain sulforaphane, a compound that reduces oxidative stress.
    • Helps protect cartilage and joints.
    • Best use: Steamed, stir-fried, or lightly roasted 3–4 times/week.
  • Capsicum, sweet potato, carrots, pumpkin, beetroot
    • Packed with beta-carotene & anthocyanins.
    • Anti-inflammatory antioxidants for skin, nerves, and gut lining.
    • Best use: Daily rotation of colorful vegetables (“eat the rainbow”).

2. Fruits

  • Berries (blueberries, strawberries, raspberries, blackberries)
    • Very high in anthocyanins →
    • lower oxidative stress.
    • Linked to reduced arthritis symptoms &
    • faster muscle recovery.
    • Best use: 1 cup fresh/frozen daily.
  • Cherries (especially tart Montmorency cherries)
    • Reduce uric acid and joint inflammation.
    • Commonly used by athletes for recovery.
  • Citrus fruits (oranges, lemons, grapefruit)
    • Vitamin C =
    • collagen protection, tissue repair, immune support.
  • Apples, pears, grapes
    • Contain quercetin →
    • powerful anti-inflammatory flavonoid.

3. Proteins & Meats

  • Fatty fish
  • (salmon, sardines, mackerel, trout, herring, anchovies)
    • High in omega-3 fatty acids (EPA & DHA).
    • Reduce joint pain, nerve inflammation,
    • protect heart & brain.
    • Best use: 2–3 servings per week (100–150 g each).
  • Lean poultry (chicken, turkey)
    • Less inflammatory than red/processed meats.
    • Best consumed in moderation (2–3 times/week).
  • Grass-fed beef or lamb (in moderation)
    • More omega-3s than grain-fed,
    • but still higher in saturated fats.
  • Plant proteins (lentils, chickpeas, beans, tofu, tempeh)
    • Contain fiber
    • + antioxidants + low inflammation profile.
    • Best use: several times/week, especially if reducing red meat.

4. Healthy Fats

  • Extra virgin olive oil
    • Contains oleocanthal, acts like natural ibuprofen.
    • Mediterranean diet cornerstone.
  • Avocados
    • Healthy fats + lutein (eye and joint health).
  • Nuts (walnuts, almonds, hazelnuts, pistachios)
    • Rich in omega-3 (especially walnuts) and polyphenols.
    • Best use: a small handful (30g) daily.
  • Seeds (chia, flax, hemp, pumpkin, sunflower)
    • Omega-3 + magnesium (anti-inflammatory mineral).
    • Great in smoothies, porridge, or salads.

5. Whole Grains

  • Oats, quinoa, brown rice, barley, buckwheat
    • High fiber = reduce gut inflammation.
    • Avoid refined carbs (white bread, pastries) →
    • they fuel inflammation.

6. Herbs & Spices

  • Turmeric (curcumin)
    • One of the strongest natural anti-inflammatories.
    • Works best with black pepper (piperine) + healthy fat.
  • Ginger
    • Reduces pain & swelling, improves digestion.
  • Garlic & onions
    • Contain sulfur compounds
    • that block inflammatory pathways.
  • Cinnamon, rosemary, oregano, thyme
    • Packed with polyphenols →
    • protect against cellular damage.

7. Drinks

  • Green tea / Matcha
    • High in EGCG,
    • powerful anti-inflammatory and antioxidant.
  • Herbal teas (ginger, turmeric, chamomile)
    • Gentle, daily way to lower inflammation.
  • Coffee (in moderation, 1–2 cups/day)
    • Contains antioxidants, protective for liver & nerves.
  • Avoid: sugary sodas, excessive alcohol →
  • strong pro-inflammatory triggers.

Best & Most Common Anti-Inflammatory Foods

  • Most studied / proven:
    • Salmon & sardines (omega-3)
    • Berries & cherries (polyphenols)
    • Leafy greens & cruciferous veg
    • (sulforaphane, vitamin K)
    • Turmeric + ginger (curcumin & gingerols)
    • Olive oil (oleocanthal)
  • Most common daily choices people use:
    • Berries in breakfast smoothies
    • Olive oil as salad dressing
    • Turmeric in curries or golden milk
    • Green tea daily
    • Fish 2–3x/week

Why Use Food as Medicine?

  1. Root cause healing:
  2. Medicine often masks symptoms,
  3. but food changes the underlying inflammation pathways.
  4. Whole-body balance:
  5. Foods work in synergy —
  6. vitamins, minerals, antioxidants together.
  7. Long-term safety:
  8. No side effects like painkillers or steroids.
  9. Everyday prevention:
  10. Prevents heart disease, arthritis flare-ups,
  11. diabetes, nerve damage.
  12. Supports natural repair:
  13. Food literally builds your cells, joints, tissues —
  14. medicine can’t replace that.

Summary

Switching to anti-inflammatory foods

heals from the inside out:

  • Calms chronic inflammation
  • Speeds injury & nerve healing
  • Protects brain, heart, gut, and joints
  • Acts like daily “medicine” without a prescription

Daily formula:
Eat leafy greens + colorful veg + 1 cup berries +

1 serving fatty fish (or omega-3 seeds) + 2 tbsp olive oil

+ turmeric/ginger + herbal tea.


This combo is as powerful as many medical anti-inflammatories — but naturally supports your healing journey.ion Matters