Anti-Inflammatory Foods That Work Better Than Supplements

51. Mackerel: An Omega-3 Powerhouse

While fatty fish is a general category, mackerel deserves its own spotlight as one of the most potent sources of omega-3 fatty acids, particularly EPA and DHA. These fats are crucial for reducing inflammation and are highly bioavailable, meaning your body can use them efficiently. Mackerel is also a sustainable, low-mercury option, making it an excellent choice for a regular part of your diet. Its rich, savory flavor holds up well in a variety of dishes, from grilling and baking to smoking. By choosing mackerel, you're not just getting a food source of omega-3s, you’re getting a concentrated, clean dose of inflammation-fighting power.

52. Asparagus: The Glutathione and Fiber Champion

Asparagus is a vegetable with a unique anti-inflammatory profile. It contains a high amount of glutathione, one of the body's most powerful antioxidants. Glutathione helps protect cells from oxidative stress and plays a key role in detoxification, which is essential for reducing the inflammatory burden on your body. Additionally, asparagus is rich in inulin, a type of prebiotic fiber that feeds beneficial gut bacteria. A healthy gut microbiome is a foundational element of a regulated immune system and reduced inflammation. Roasting or steaming asparagus lightly preserves these delicate compounds, making it a delicious and highly effective anti-inflammatory food.