Anti-Inflammatory Foods That Work Better Than Pills

Lisette Marie

31. Black Sesame Seeds: Lignan and Vitamin E Synergy

A plate of homemade hummus topped with black sesame seeds accompanied by crispy chips on a white tablecloth. Photo Credit: Pexels @Photo By: Kaboompics.com

Black sesame seeds are unique not just for their color, but for their concentrated anti-inflammatory power derived from sesamin and sesamolin (types of lignans) paired with Vitamin E. These compounds actively disrupt the production of several pro-inflammatory mediators, acting as a potent shield against oxidative damage to cellular membranes. Historically used in traditional medicine for joint and liver support, grinding or soaking the seeds is key to releasing their nutrients. Sprinkle ground seeds over salads, stir them into stir-fries, or enjoy them as a tahini spread for a rich, nutty flavor that quietly reinforces your cellular defenses.

32. Shiso (Perilla) Leaves: Rosmarinic Acid Powerhouse

Close-up of green lettuce and shiso leaves in a stainless steel bowl with scissors, perfect for healthy eating concepts. Photo Credit: Pexels @FOX ^.ᆽ.^= �

Shiso, a fragrant herb popular in Asian cuisine, is one of the most concentrated sources of rosmarinic acid, an extremely powerful polyphenol. Rosmarinic acid has been shown to strongly inhibit the production of leukotrienes, compounds that trigger inflammatory responses, particularly in the lungs and sinuses (often associated with allergies and asthma). This makes shiso a targeted anti-inflammatory food for respiratory and seasonal issues. Add fresh shiso leaves to salads, use them to wrap small bites of food, or muddle them into cold beverages for a refreshing, minty-basil flavor that offers immediate, targeted relief from airborne irritation.

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31. Black Sesame Seeds: Lignan and Vitamin E Synergy

32. Shiso (Perilla) Leaves: Rosmarinic Acid Powerhouse

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