5 Best Fruits for Reducing Inflammation, Says a Dietitian – Eat This, Not That

The word inflammation has a bad reputation. It seems to be associated with negative consequences like pain, swelling, disease, or perhaps a byproduct of poor overall health. There are two health-recognized classifications of inflammation: acute and chronic inflammation, and there are big differences between the two.

Acute inflammation is characterized by the healing of damaged body tissues. Acute inflammation is short-lived, lasting minutes to days, and results from injury, irritation, or infection. During recovery from this type of inflammatory process, signs such as redness, swelling, warmth and pain in the affected area may appear as the damaged tissues are treated and new tissues are synthesized. It is a normal physiological response to the body’s exposure to physical stress and its subsequent necessary repair.

Chronic inflammation, on the other hand, as discussed in this review in the British Journal of Nutrition, is an indicator of an inability to regulate homeostasis, thereby contributing to the perpetuation and progression of the disease. This is the result of a misfire in the body’s physiological response when there is no real trigger, but the inflammation is still on. Most chronic inflammations are systemic (not localized to a single area of ​​the body) and are mild or “low grade”. Chronic inflammation can become the root of many diseases, including heart disease, metabolic syndrome, type 2 diabetes, obesity, cancer, and rheumatoid arthritis.

One method of protection against inflammation is a nutrient-dense diet that includes a range of vegetables and fruits, nuts and seeds, legumes (beans and peas), whole grains, and up to two servings per week fish that provide omega-3 fatty acids. . Certain plant-based foods have been studied for their potential benefits against inflammation, including these top five anti-inflammatory fruits. Read on and for more on how to eat healthy, don’t miss these 6 best eating habits to reduce inflammation as you age, dietitians say.


Cranberries don’t get enough credit all year round. Instead, most cranberries eaten are cranberry sauce on Thanksgiving or cranberry juice to defend against a urinary tract infection (UTI). Instead, cranberries can be enjoyed frozen in a smoothie, dried in trail mix, or fresh in a salad. Cranberries have a high content of bioactive compounds, which are associated with antioxidant activity. As noted in a 2015 review by the International Journal of Molecular Sciences, one of the main bioactive compounds in cranberries is a flavonoid called quercetin. These flavonoids have been studied for their role in reducing inflammation, inhibiting the accumulation of fatty substances in the arteries and for their anti-cancer effects.

whole orange

Oranges, whether navel oranges or tangerines, contain hesperetin, a citrus flavonoid. Hesperetin provides protection against inflammation that can lead to neurodegenerative disorders such as Alzheimer’s disease, Parkinson’s disease, amyotrophic lateral sclerosis (ALS) and multiple sclerosis.

To learn even more about how much oranges can benefit our health throughout our bodies, read Secret Side Effects of Eating Oranges, According to Science and A Major Effect of Eating Oranges, According to New study.


Blueberries are a recognizable fruit that is likely making its way into your breakfast routine via oatmeal, yogurt, or muffins. Now, there are even more reasons to include blueberries in your diet regularly: its anti-inflammatory function may decrease insulin resistance, a hallmark of the development of type 2 diabetes. A 2018 review in Advances in Clinical and Experimental Medicine suspects this could be attributed to blueberry’s “anthocyanin” content and its ability to alter certain hormones associated with the body’s use of glucose.

ruby red grapefruit

Grapefruit, along with other fruits like lemons, limes, and oranges, is categorized as a citrus fruit. Naringin, a major compound found in tomatoes, grapefruits and other citrus fruits, can suppress inflammatory reactions, as reported in a research article in Biological Science Reports in 2020. This happens through naringin’s ability to reduce the effectiveness of pro-inflammatory ‘cytokines’, which are known to contribute to cell damage. Grapefruit is also an excellent source of vitamin A and vitamin C, both of which are essential vitamins for immune function.

RELATED: Surprising Side Effects Of Eating Grapefruit, According To Dietitians

bowl of strawberries

Strawberries are not only loved as a juicy and healthy summer fruit, but also as a flavor that can make just about anything, from desserts to drinks, taste delicious. Keep consuming strawberries, but now armed with the knowledge that this fruit is exceptionally rich in a flavonoid called ellagic acid. Ellagic acid is anti-inflammatory and antibacterial, and may also boost protection against cancer.

Molly Hembree, MS, RD, LD

Molly Hembree, MS, RD, LD, is a nationally recognized dietitian. Read more

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