The No. 1 Food to Eat for Inflammation, According to Nutrition Experts

There’s a reason why nutrition experts always recommend making smart eating choices to avoid or reduce inflammation. Over time, inflammation can increase the risk of chronic conditions, including type 2 diabetes, cancer, and heart disease. It can also contribute to neuroinflammation, or inflammation of the brain and spinal cord, potentially leading to disorders like Alzheimer’s disease.

Fortunately, there are plenty of anti-inflammatory foods to choose from. This generally includes ingredients like fruits, vegetables, legumes, and sources of healthy fats. But if there’s one food that stands out above the rest, it’s berries, say dietitians. They explain why the fruit is so good at reducing inflammation, as well as how many berries to eat for maximum benefits.

Why Berries Are the No. 1 Food for Inflammation

When it comes to reducing inflammation, berries come out on top. Why? "Berries have some of the highest antioxidant activity compared to other fruits," says Roxana Ehsani, MS, RD, CSSD, LDN, sports dietitian and adjunct instructor at Virginia Tech. They also contain a diverse profile of antioxidants, including anthocyanins and vitamin C.

Anthocyanins

Anthocyanins are antioxidant pigments that give berries their red, purple, and blue hues. These compounds help protect your cells from damage caused by free radicals, or unstable molecules that harm cells and contribute to inflammation, says Lauren Manaker, MS, RDN, LD, registered dietitian and founder of Nutrition Now Counseling. What’s more, anthocyanins inhibit and suppress pro-inflammatory pathways from causing inflammation, notes Ehsani.

Vitamin C

Vitamin C, which is abundantly found in berries, is another potent antioxidant. "On a cellular level, it helps fight inflammation by neutralizing free radicals," says Manaker. Vitamin C also supports the production of collagen, a protein that helps repair tissues and maintain healthy skin, joints, and blood vessels, she says. "By supporting collagen production, vitamin C aids in healing and reduces inflammation caused by tissue damage," Manaker says.

Gut Health

Berries also benefit gut health, an important aspect of inflammation control. It’s thanks to their fiber and antioxidant polyphenols, which both feed your gut bacteria, says Ehsani. "The gut bacteria ferment the fiber into short-chain fatty acids, which have anti-inflammatory properties," Ehsani says. Meanwhile, polyphenols support the intestinal lining and provide fuel for beneficial gut bacteria, paving the way for reduced inflammation.

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How Many Berries to Eat

"For the best anti-inflammatory benefits, aim for one to two cups of berries per day," says Manaker. "This amount provides a healthy dose of antioxidants, vitamin C, and fiber," she notes.

And, while all berries have anti-inflammatory properties, some are more potent than others due to their specific nutrient profiles, says Manaker.

• Blueberries: With "impressive amounts of anthocyanins and vitamin C, blueberries are one of the most effective berries for reducing inflammation," says Manaker.
• Raspberries: Manaker notes that "Raspberries are notable for their ellagic acid content, a compound with anti-inflammatory and antioxidant effects."
• Strawberries: An excellent source of vitamin C, strawberries also contain other antioxidants, according to Manaker.
• Cranberries: While less sweet than other berries, cranberries are known for their unique anti-inflammatory and antibacterial properties, particularly in the urinary tract, says Manaker.
• Blackberries: These berries are high in phenolic compounds, or antioxidants with powerful anti-inflammatory abilities, meaning blackberries are worth adding to rotation.

Our experts say you can mix and match berries or focus on your favorite ones. No matter which you choose, you’ll be able to enjoy anti-inflammatory effects—and natural sweetness, too.