Anti-Inflammatory Foods That Work Better Than Pills

21. Red Onion Skins and Peel

Red onions are renowned for their high content of Quercetin, a potent flavonoid, but the peel and outermost layers hold the highest concentration. Quercetin acts as a powerful antihistamine and anti-inflammatory agent, directly inhibiting the release of inflammation-causing compounds. While you wouldn't eat the peel, you can maximize this benefit by using the outer papery layers when making broths, stocks, or soups. Simmer the onion peel and skin with your broth ingredients for 20-30 minutes, then strain it out. This simple kitchen hack infuses your meals with a high dose of bioavailable anti-inflammatory defense.

22. Bone Broth (Collagen Source)

True bone broth, simmered for 12-24 hours, is not just a liquid; it’s rich in collagen, gelatin, and amino acids like glycine and glutamine. These components uniquely address inflammation by focusing on gut barrier integrity. Glutamine is crucial for repairing the delicate lining of the intestinal tract, effectively reducing the "leaky gut" phenomenon that often allows inflammatory triggers to enter the bloodstream. By sealing and soothing the gut, bone broth reduces systemic inflammation at its source, making it a powerful, gentle, and warming internal medicine for whole-body comfort.