Top Foods — Ranked by Evidence
| Rank | Food | Mechanism | Evidence |
|---|---|---|---|
| #1 | Salmon | EPA/DHA → resolvins and protectins (specialized pro-resolving mediators). 1g/day EPA+DHA reduces CRP 20-30%.... | strong |
| #2 | Turmeric | Curcumin inhibits NF-κB → reduces TNF-α, IL-6, COX-2. Requires piperine for absorption.... | strong |
| #3 | Blueberry | Anthocyanins reduce IL-6 and TNF-α. 1 cup/day reduces inflammatory markers in 6 weeks.... | strong |
| #4 | Olive Oil | Oleocanthal has ibuprofen-like COX inhibition. 50ml/day EVOO reduced CRP 25% in PREDIMED trial.... | strong |
| #5 | Ginger | Gingerol and shogaol inhibit COX-2 and 5-LOX. 2g/day reduces muscle pain from exercise by 25%.... | strong |
| #6 | Green Tea | EGCG inhibits NF-κB and reduces CRP. 4 cups/day reduced inflammatory markers in 8-week trial.... | strong |
⚠️ Foods to Avoid
sugarvegetable oilsfried foodsprocessed meatrefined carbsalcoholartificial trans fats