1. Turmeric
Most ResearchedKey Compound:
Curcumin
Research Findings:
- Journal of Medicinal Food (2017): Curcumin reduces CRP levels by 0.6 mg/dL on average
- Biofactors (2020): Inhibits NF-kB, a key inflammation pathway
- Tip: Combine with black pepper (piperine) to boost absorption by 2000%
How to Use:
Golden Milk:
1 tsp turmeric + 1/4 tsp black pepper + 1 cup warm milk
Turmeric Eggs:
Sprinkle 1/2 tsp on scrambled eggs
2. Berries
Highest AntioxidantsResearch Findings:
- American Journal of Clinical Nutrition (2020): 1 cup/day reduces IL-6 by 14%
- Nutrition Reviews (2018): Anthocyanins lower oxidative stress markers
- Best options: Wild blueberries (2x antioxidants), blackberries, raspberries
ORAC Values (per 100g):
Wild Blueberries
13,427
Blackberries
5,905
Strawberries
4,302
ORAC = Oxygen Radical Absorbance Capacity
3. Fatty Fish
Omega-3 PowerhouseResearch Findings:
- Journal of Nutrition (2019): 3 servings/week reduces inflammatory cytokines by 18-24%
- Arthritis & Rheumatism (2017): EPA/DHA compete with pro-inflammatory AA metabolites
- Best sources: Wild salmon (2.2g/100g), sardines, mackerel
Omega-3 Content Comparison:
| Fish | EPA+DHA (per 100g) |
|---|---|
| Atlantic Salmon | 2.2g |
| Sardines | 1.5g |
| Rainbow Trout | 1.0g |
4. Extra Virgin Olive Oil
Key Compound: Oleocanthal (natural NSAID-like compound)
- PREDIMED Study (2018): 50% lower CRP in high olive oil consumers
- Look for "COOC Certified" or harvest date within 12 months
- Daily dose: 1-2 Tbsp raw
5. Green Tea
Key Compound: EGCG (Epigallocatechin gallate)
- Phytomedicine (2021): 3 cups/day reduces TNF-alpha by 12%
- Matcha has 137x more EGCG than regular green tea
- Steep at 175°F (80°C) for maximum benefits