Anti-Inflammatory Foods – COR Health

Turmeric (Fresh Root)

Golden root with potent curcumin compounds

Evidence: 9.2/10 Anti-Inflammatory: 9.5/10

Spices & Herbs 1 teaspoon grated (2g)

Wild-Caught Salmon

Premier source of anti-inflammatory omega-3 fatty acids with EPA and DHA

Evidence: 9.4/10 Anti-Inflammatory: 9.2/10

Fatty Fish 3.5 oz (100g)

Sardines

Sustainable, affordable omega-3 powerhouse with low mercury content

Evidence: 8.9/10 Anti-Inflammatory: 9.0/10

Fatty Fish 3.5 oz (100g)

Broccoli Sprouts

Concentrated sulforaphane source

Evidence: 8.8/10 Anti-Inflammatory: 9.0/10

Cruciferous 1/4 cup (25g)

Walnuts

Only nut with significant omega-3 content

Evidence: 9.1/10 Anti-Inflammatory: 8.9/10

Nuts & Seeds 1 oz (28g) – about 7 halves

Atlantic Mackerel

Rich omega-3 fish with exceptional vitamin B12 content

Evidence: 8.7/10 Anti-Inflammatory: 8.8/10

Fatty Fish 3.5 oz (100g)

Tart Cherries

Natural anti-inflammatory for exercise recovery and sleep

Evidence: 8.2/10 Anti-Inflammatory: 8.8/10

Berries 1 cup or 8 oz juice

Ginger (Fresh Root)

Warming spice with powerful anti-inflammatory effects

Evidence: 8.6/10 Anti-Inflammatory: 8.8/10

Spices & Herbs 1 teaspoon grated (2g)

Black Cod (Sablefish)

Buttery fish with exceptionally high omega-3 content

Evidence: 8.6/10 Anti-Inflammatory: 8.7/10

Fatty Fish 3.5 oz (100g)

Extra Virgin Olive Oil

Mediterranean staple with natural COX inhibitor

Evidence: 9.3/10 Anti-Inflammatory: 8.7/10

Healthy Fats 1 tablespoon (14g)

Reishi Mushroom

The “mushroom of immortality” with broad anti-inflammatory effects

Evidence: 8.9/10 Anti-Inflammatory: 8.7/10

Mushrooms 1.5-3g extract

Herring

Traditional omega-3 rich fish with high vitamin D content

Evidence: 8.5/10 Anti-Inflammatory: 8.6/10

Fatty Fish 3.5 oz (100g)

Blueberries

Antioxidant-rich brain and heart protective berry

Evidence: 8.7/10 Anti-Inflammatory: 8.5/10

Berries 1 cup (148g)

Matcha Green Tea

Concentrated green tea powder

Evidence: 8.6/10 Anti-Inflammatory: 8.5/10

Beverages 1 teaspoon (2g)

Turkey Tail Mushroom

Immune-modulating mushroom with extensive research

Evidence: 8.8/10 Anti-Inflammatory: 8.5/10

Mushrooms 1-3g powder

Anchovies

Small fish with concentrated omega-3s and umami flavor

Evidence: 8.3/10 Anti-Inflammatory: 8.4/10

Fatty Fish 2 oz (56g)

Pomegranate

Antioxidant powerhouse fruit

Evidence: 8.6/10 Anti-Inflammatory: 8.4/10

Other 1/2 cup arils (87g)

Arctic Char

Sustainable cold-water fish between salmon and trout

Evidence: 8.2/10 Anti-Inflammatory: 8.3/10

Fatty Fish 3.5 oz (100g)

Pomegranate Seeds

Ancient fruit with potent antioxidant compounds

Evidence: 8.4/10 Anti-Inflammatory: 8.3/10

Berries 1/2 cup arils (87g)

Green Tea

Ancient beverage with modern science backing

Evidence: 8.8/10 Anti-Inflammatory: 8.3/10

Beverages 1 cup (240ml)

Lion’s Mane Mushroom

Cognitive support mushroom with neuroinflammation benefits

Evidence: 8.4/10 Anti-Inflammatory: 8.3/10

Mushrooms 100g fresh or 3g powder

Rainbow Trout

Freshwater fish with balanced omega-3 profile

Evidence: 8.4/10 Anti-Inflammatory: 8.2/10

Fatty Fish 3.5 oz (100g)

Blackberries

High fiber berry with potent antioxidants

Evidence: 8.1/10 Anti-Inflammatory: 8.2/10

Berries 1 cup (144g)

Ground Flaxseeds

Plant omega-3 and hormone-balancing lignans

Evidence: 8.4/10 Anti-Inflammatory: 8.2/10

Nuts & Seeds 1 tablespoon ground (7g)

Garlic

Pungent bulb with cardiovascular benefits

Evidence: 8.4/10 Anti-Inflammatory: 8.2/10

Spices & Herbs 1-2 cloves (3-6g)

Tart Cherry Juice

Exercise recovery and sleep support

Evidence: 7.9/10 Anti-Inflammatory: 8.2/10

Beverages 8 oz (240ml)

Chaga Mushroom

Antioxidant-rich mushroom from birch trees

Evidence: 8.1/10 Anti-Inflammatory: 8.2/10

Mushrooms 1-2g powder

Dark Chocolate (70%+)

Antioxidant-rich treat with cardiovascular benefits

Evidence: 8.5/10 Anti-Inflammatory: 8.2/10

Other 1 oz (28g)

Chili Peppers

Capsaicin-rich peppers with pain-relieving properties

Evidence: 8.4/10 Anti-Inflammatory: 8.2/10

Spices & Herbs 1-2 peppers or 1/4 tsp powder

Cloves

Intensely aromatic spice with dental benefits

Evidence: 7.8/10 Anti-Inflammatory: 8.1/10

Spices & Herbs 1/4 teaspoon ground (0.5g)

Broccoli

Detox powerhouse with sulforaphane

Evidence: 8.4/10 Anti-Inflammatory: 8.1/10

Cruciferous 1 cup chopped (91g)

Shiitake Mushrooms

Culinary mushroom with medicinal properties

Evidence: 8.5/10 Anti-Inflammatory: 8.1/10

Mushrooms 100g fresh or 15g dried

Strawberries

Vitamin C rich berry with cardiovascular benefits

Evidence: 8.3/10 Anti-Inflammatory: 8.0/10

Berries 1 cup sliced (166g)

Kale

Cruciferous superfood with detoxification support

Evidence: 8.3/10 Anti-Inflammatory: 8.0/10

Leafy Greens 1 cup chopped (67g)

Chia Seeds

Versatile seed with gel-forming properties

Evidence: 8.2/10 Anti-Inflammatory: 8.0/10

Nuts & Seeds 1 tablespoon (12g)

Cayenne Pepper

Hot pepper with metabolism benefits

Evidence: 7.8/10 Anti-Inflammatory: 8.0/10

Spices & Herbs 1/4 teaspoon (0.45g)

Pure Pomegranate Juice

Antioxidant-rich juice

Evidence: 8.2/10 Anti-Inflammatory: 8.0/10

Beverages 4 oz (120ml)

Cordyceps

Energy and endurance mushroom with anti-inflammatory properties

Evidence: 8.3/10 Anti-Inflammatory: 8.0/10

Mushrooms 1-3g powder

Maitake Mushrooms

Dancing mushroom with immune and metabolic benefits

Evidence: 8.2/10 Anti-Inflammatory: 8.0/10

Mushrooms 100g fresh or 3-7g dried

Raspberries

Delicate berry with high fiber and ellagic acid

Evidence: 8.0/10 Anti-Inflammatory: 7.9/10

Berries 1 cup (123g)

Hemp Hearts

Complete protein with unique GLA omega-6

Evidence: 7.8/10 Anti-Inflammatory: 7.9/10

Nuts & Seeds 3 tablespoons (30g)

Avocado

Creamy fruit enhancing nutrient absorption

Evidence: 8.2/10 Anti-Inflammatory: 7.9/10

Healthy Fats 1/2 medium (100g)

Flaxseed Oil

Concentrated plant omega-3 source

Evidence: 7.8/10 Anti-Inflammatory: 7.9/10

Healthy Fats 1 tablespoon (14g)

Brussels Sprouts

Mini cabbages with detox compounds

Evidence: 8.0/10 Anti-Inflammatory: 7.9/10

Cruciferous 1 cup (88g)

Tomatoes

Lycopene-rich fruit vegetable with proven benefits

Evidence: 8.3/10 Anti-Inflammatory: 7.9/10

Other 1 medium tomato (123g)

Oysters

Shellfish with exceptional zinc and B12 content

Evidence: 8.0/10 Anti-Inflammatory: 7.8/10

Fatty Fish 6 medium oysters (84g)

Goji Berries

Traditional Chinese medicine berry with unique polysaccharides

Evidence: 7.6/10 Anti-Inflammatory: 7.8/10

Berries 1/4 cup dried (28g)

Spinach

Nutrient-dense green with eye-protective carotenoids

Evidence: 8.1/10 Anti-Inflammatory: 7.8/10

Leafy Greens 1 cup raw (30g) or 1/2 cup cooked

Watercress

Peppery aquatic green with cancer-protective compounds

Evidence: 7.7/10 Anti-Inflammatory: 7.8/10

Leafy Greens 1 cup (34g)

Almonds

Vitamin E rich nut with heart benefits

Evidence: 8.5/10 Anti-Inflammatory: 7.8/10

Nuts & Seeds 1 oz (28g) – about 23 almonds

Ceylon Cinnamon

Sweet spice with blood sugar benefits

Evidence: 8.0/10 Anti-Inflammatory: 7.8/10

Spices & Herbs 1/2 teaspoon (1.3g)

Oregano

Mediterranean herb with antimicrobial properties

Evidence: 7.7/10 Anti-Inflammatory: 7.8/10

Spices & Herbs 1 teaspoon dried (1g)

Saffron

Precious spice with mood benefits

Evidence: 7.9/10 Anti-Inflammatory: 7.8/10

Spices & Herbs Pinch (0.1g)

Walnut Oil

Omega-3 rich finishing oil

Evidence: 7.6/10 Anti-Inflammatory: 7.8/10

Healthy Fats 1 tablespoon (14g)

Grapefruit

Powerful citrus with unique enzyme interactions

Evidence: 7.9/10 Anti-Inflammatory: 7.8/10

Citrus Half grapefruit (123g)

Yogurt (Probiotic)

Fermented dairy with gut-inflammation benefits

Evidence: 8.2/10 Anti-Inflammatory: 7.8/10

Other 1 cup (245g)

Beets

Nitrate-rich root with exercise benefits

Evidence: 7.9/10 Anti-Inflammatory: 7.8/10

Other 1 cup (136g)

Elderberries

Traditional immune-supporting berry

Evidence: 7.5/10 Anti-Inflammatory: 7.7/10

Berries 1/2 cup cooked (75g)

Collard Greens

Southern green with exceptional vitamin K content

Evidence: 7.9/10 Anti-Inflammatory: 7.7/10

Leafy Greens 1 cup chopped (36g)

Mustard Greens

Spicy green with detoxification compounds

Evidence: 7.5/10 Anti-Inflammatory: 7.7/10

Leafy Greens 1 cup chopped (56g)

Fresh Rosemary

Aromatic herb with cognitive benefits

Evidence: 7.9/10 Anti-Inflammatory: 7.7/10

Spices & Herbs 1 teaspoon fresh (0.7g)

Oolong Tea

Semi-fermented tea with unique profile

Evidence: 7.9/10 Anti-Inflammatory: 7.7/10

Beverages 1 cup (240ml)

Cabbage (Red/Purple)

Affordable cruciferous with anthocyanins

Evidence: 7.9/10 Anti-Inflammatory: 7.7/10

Cruciferous 1 cup shredded (89g)

Oats

Heart-healthy grain with unique antioxidants

Evidence: 8.1/10 Anti-Inflammatory: 7.7/10

Other 1/2 cup dry (40g)

Bell Peppers

Colorful peppers rich in vitamin C and quercetin

Evidence: 7.9/10 Anti-Inflammatory: 7.7/10

Other 1 medium pepper (119g)

Acai Berries

Amazonian berry with exceptional anthocyanin content

Evidence: 7.4/10 Anti-Inflammatory: 7.6/10

Berries 100g frozen pulp

Swiss Chard

Colorful green with unique betalain pigments

Evidence: 7.9/10 Anti-Inflammatory: 7.6/10

Leafy Greens 1 cup chopped (36g)

Dandelion Greens

Bitter green with liver support properties

Evidence: 7.4/10 Anti-Inflammatory: 7.6/10

Leafy Greens 1 cup chopped (55g)

Pecans

Antioxidant-rich nut with buttery flavor

Evidence: 7.9/10 Anti-Inflammatory: 7.6/10

Nuts & Seeds 1 oz (28g) – about 19 halves

Thyme

Aromatic herb with respiratory benefits

Evidence: 7.5/10 Anti-Inflammatory: 7.6/10

Spices & Herbs 1 teaspoon fresh (0.8g)

White Tea

Delicate tea with high antioxidants

Evidence: 7.8/10 Anti-Inflammatory: 7.6/10

Beverages 1 cup (240ml)

Oranges

Classic citrus packed with anti-inflammatory flavonoids

Evidence: 8.0/10 Anti-Inflammatory: 7.6/10

Citrus 1 medium orange (154g)

Pacific Halibut

Lean white fish with moderate omega-3 content

Evidence: 7.8/10 Anti-Inflammatory: 7.5/10

Fatty Fish 3.5 oz (100g)

Cranberries

Tart berry known for urinary tract health

Evidence: 7.8/10 Anti-Inflammatory: 7.5/10

Berries 1/2 cup fresh (55g)

Arugula

Peppery green with detoxification compounds

Evidence: 7.8/10 Anti-Inflammatory: 7.5/10

Leafy Greens 1 cup (20g)

Brazil Nuts

Exceptional selenium source – eat in moderation

Evidence: 7.6/10 Anti-Inflammatory: 7.5/10

Nuts & Seeds 1-2 nuts (5-10g)

Sage

Cognitive-supporting herb

Evidence: 7.4/10 Anti-Inflammatory: 7.5/10

Spices & Herbs 1 teaspoon fresh (0.7g)

Avocado Oil

High smoke point oil with similar benefits to avocados

Evidence: 7.8/10 Anti-Inflammatory: 7.5/10

Healthy Fats 1 tablespoon (14g)

Hibiscus Tea

Tart tea with blood pressure benefits

Evidence: 7.6/10 Anti-Inflammatory: 7.5/10

Beverages 1 cup (240ml)

Cauliflower

Versatile cruciferous vegetable

Evidence: 7.8/10 Anti-Inflammatory: 7.5/10

Cruciferous 1 cup chopped (107g)

Lemons

Alkalizing citrus with vitamin C and flavonoids

Evidence: 7.8/10 Anti-Inflammatory: 7.5/10

Citrus 1 medium lemon (60g)

Sweet Potatoes

Nutrient-dense root vegetable

Evidence: 7.8/10 Anti-Inflammatory: 7.5/10

Other 1 medium (114g)

Beet Greens

Often discarded tops with impressive nutrition

Evidence: 7.3/10 Anti-Inflammatory: 7.4/10

Leafy Greens 1 cup chopped (38g)

Pumpkin Seeds

Mineral-rich seed with prostate health benefits

Evidence: 7.7/10 Anti-Inflammatory: 7.4/10

Nuts & Seeds 1 oz (28g)

Black Pepper

Enhances absorption of other compounds

Evidence: 7.6/10 Anti-Inflammatory: 7.4/10

Spices & Herbs 1/4 teaspoon (0.5g)

Hemp Seed Oil

Balanced omega-3 and omega-6 ratio

Evidence: 7.3/10 Anti-Inflammatory: 7.4/10

Healthy Fats 1 tablespoon (14g)

Bok Choy

Asian cruciferous with mild flavor

Evidence: 7.6/10 Anti-Inflammatory: 7.4/10

Cruciferous 1 cup chopped (70g)

Sesame Seeds/Tahini

Calcium-rich seed with unique lignans

Evidence: 7.6/10 Anti-Inflammatory: 7.3/10

Nuts & Seeds 1 tablespoon (9g)

Fresh Basil

Aromatic herb with stress-reducing properties

Evidence: 7.4/10 Anti-Inflammatory: 7.3/10

Spices & Herbs 2 tablespoons fresh (5g)

Tangerines/Mandarins

Sweet citrus with unique polymethoxylated flavones

Evidence: 7.6/10 Anti-Inflammatory: 7.3/10

Citrus 1 medium (88g)

Sunflower Seeds

Affordable seed with high vitamin E

Evidence: 7.5/10 Anti-Inflammatory: 7.2/10

Nuts & Seeds 1 oz (28g)

Cardamom

Aromatic spice with digestive benefits

Evidence: 7.3/10 Anti-Inflammatory: 7.2/10

Spices & Herbs 1/4 teaspoon ground (0.5g)

Limes

Tart citrus with alkalizing properties

Evidence: 7.4/10 Anti-Inflammatory: 7.2/10

Citrus 1 medium lime (67g)

Mixed Culinary Mushrooms

General culinary mushrooms (button, portobello, etc.)

Evidence: 7.5/10 Anti-Inflammatory: 7.2/10

Other 1 cup (70g)

Fennel Seeds

Digestive aid with licorice-like flavor

Evidence: 7.2/10 Anti-Inflammatory: 7.1/10

Spices & Herbs 1 teaspoon (2g)

Rooibos Tea

Caffeine-free South African tea

Evidence: 7.2/10 Anti-Inflammatory: 7.1/10

Beverages 1 cup (240ml)

Sesame Oil

Flavorful oil with unique antioxidants

Evidence: 7.2/10 Anti-Inflammatory: 7.0/10

Healthy Fats 1 tablespoon (14g)

Chamomile Tea

Calming tea with sleep benefits

Evidence: 7.3/10 Anti-Inflammatory: 7.0/10

Beverages 1 cup (240ml)

Radishes

Crunchy cruciferous with bite

Evidence: 7.2/10 Anti-Inflammatory: 7.0/10

Cruciferous 1/2 cup sliced (58g)

Kohlrabi

Alien-looking cruciferous vegetable

Evidence: 7.1/10 Anti-Inflammatory: 7.0/10

Cruciferous 1 cup (135g)

Grass-Fed Ghee

Clarified butter with gut health benefits

Evidence: 7.1/10 Anti-Inflammatory: 6.9/10

Healthy Fats 1 teaspoon (5g)

Turnips

Root cruciferous vegetable

Evidence: 7.0/10 Anti-Inflammatory: 6.9/10

Cruciferous 1 cup cubed (130g)

Romaine Lettuce

Crisp lettuce with good nutrient density

Evidence: 7.2/10 Anti-Inflammatory: 6.8/10

Leafy Greens 2 cups chopped (94g)

Virgin Coconut Oil

MCT-rich oil with antimicrobial properties

Evidence: 7.2/10 Anti-Inflammatory: 6.8/10

Healthy Fats 1 tablespoon (14g)

Bone Broth

Traditional gut-healing beverage

Evidence: 7.0/10 Anti-Inflammatory: 6.8/10

Beverages 1 cup (240ml)

Rutabaga

Cross between cabbage and turnip

Evidence: 6.9/10 Anti-Inflammatory: 6.8/10

Cruciferous 1 cup cubed (140g)

MCT Oil

Rapidly absorbed fats for quick energy

Evidence: 7.0/10 Anti-Inflammatory: 6.5/10

Healthy Fats 1 tablespoon (14g)