Most Comprehensive list of Anti-Inflammatory Foods and Why You Should Be Eating Them

Foods like garlic, parsley, salmon, hot sauce, caviar, flaxseed, cinnamon, turmeric, sardines, and avocados... might just save your life and reduce your wrinkles!

A Time Magazine article entitled, "The Secret Killer," suggests inflammation may be the engine that drives many of the most feared illnesses of middle and old age including cancer, heart disease and Alzheimer's. If your health is not a good enough reason to add some anti-inflammatory foods to your diet... How about for vanity sake... inflammation seems to also be at the root of aging. I created a list of foods with the highest anti-inflammatory ratings. You can click on each food item of the list, as well as the anti-inflammatory recipes to see full nutritional information.

Think your safe? Go to nutritiondata.com and record 1 day of everything you eat see what your IF number is. Let me know if you were surprised.

What is the IF (INFLAMMATION FACTOR) RATING™ The IF (Inflammation Factor) Rating™ is a tool nutritional data came up with to estimates the inflammatory or anti-inflammatory potential of individual foods or combinations of foods by calculating the net effect of different nutritional factors, such as fatty acids, antioxidants, and glycemic impact. How to interpret the values: Foods with positive IF Ratings are considered anti-inflammatory, and those with negative IF Ratings are considered inflammatory. (The higher the number, the stronger the effect) The goal is to balance negative foods with positive foods so that the combined rating for all foods eaten in a single day is positive.

BEST ANTI-INFLAMMATORY SPICES: *(Click on each one to see its full nutritional data)

Hot Chile

Peppers: IF Rating 50155

Garlic Powder: IF Rating 31176

Cayenne Pepper: IF Rating 28152

Ginger: IF Rating 27551

Turmeric: IF Rating 22564

Onion Powder: If Rating 11293

Ginger Root: IF Rating 27551

Curry: IF Rating 5901

Fresh Garlic: If Rating 3570


Caviar, Blackor Red: IF Rating 2593

Mackerel: IF Rating 1957

Roe: IF Rating 1230

Shad: IF Rating 1085

Anchovy, canned in oil: IF Rating 1024

Atlantic Herring: If Rating 1007

Atlantic Salmon: IF Rating 907

Halibut: IF Rating 585

Fresh Bluefin Tuna: IF Rating 546

Oysters: IF rating 533

Rainbow Trout: IF Rating 516

Atlantic Sardines IF Rating 512


Parsley, raw IF Rating: 502

Carrot, dehydrated IF Rating: 49

Chives, raw IF Rating: 378

Peppers, jalapeno, raw IF Rating: 379

Grape leaves, raw IF Rating: 359

Pumpkin, IF Rating 334

Onions, IF Rating: 303

Collards IF Rating 273

Spinach, IF Rating 259


Seeds, flaxseed IF Rating: 490

Macadamia IF Rating: 481

Hazelnuts or filberts, blanched IF Rating: 417

Mixed nuts, without peanuts, oil roasted, with salt added IF Rating: 368

Seeds, chia seeds, dried IF Rating: 277

Almond butter, plain, with salt added IF Rating: 254

Mixed nuts, with peanuts, oil roasted, with salt added IF Rating: 254

Pecans, dry roasted, without salt added IF Rating: 228 IF Rating: 200

Almonds IF Rating: 200

Walnuts, IF Rating 158

Brazilnuts, dried, unblanched IF Rating 110

Cashew butter, plain, without salt added IF Rating 81


Peanut butter with omega-3, creamy

Peanut butter, chunky, vitamin and mineral fortified IF Rating: 160

Peanut butter, smooth, vitamin and mineral fortified F Rating: 159

Peanuts, all types, raw IF Rating: 87

Tofu, extra firm, prepared with nigari IF Rating: 44

Soy flour, defatted, crude protein basis (N x 6.25) IF Rating: 43

Soy protein isolate, potassium type, crude protein basis IF Rating: 42


Goose liver IF Rating: 152

Goose, IF Rating: 72

Turkey IF Rating: 68

Goose, roasted IF Rating: 45

Chicken, canned, no broth IF Rating: 44

Pheasant IF Rating: 40

Chicken, broilers or fryers, breast, IF Rating: 26


Egg, white, dried, powder, glucose reduced IF Rating: 93

Egg, white, dried, flakes, glucose reduced IF Rating: 85

Beverage, instant breakfast powder, chocolate, sugar-free, IF Rating: 77

Egg, white, dried IF Rating: 69

Cream substitute soy protein IF Rating: 23

Cheese, mozzarella, nonfat IF Rating: 20

Egg substitute, liquid IF Rating: 20


Fish oil, salmon IF Rating: 13892

Fish oil, menhaden IF Rating: 8861

Fish oil, sardine IF Rating: 7916

Fish oil, cod liver IF Rating: 7587

Fish oil, herring IF Rating: 4919

Flaxseed oil IF Rating: 1054

Sunflower Oil IF Rating: 723

Hazelnut Oil IF Rating: 623

Canola Oil IF Rating: 569

Safflower OilIF Rating: 555

Olive Oil IF Rating: 526


Acerola, raw IF Rating: 696

Olives IF Rating: 87

Avocados, raw, California IF Rating: 79

Avocados, raw, all commercial varieties IF Rating: 78

Guavas, common, raw IF Rating: 77

Melons, cantaloupe, raw IF Rating: 41

Lemon peel, raw IF Rating: 36

Pineapple, ra

w, all varieties IF Rating: 36

Currants, black, raw IF Rating: 26

Papayas, raw IF Rating: 21

Avocados, raw, Florida IF Rating: 21


Hot Red Pepper Sauce

Fish broth IF Rating: 70

Adobo fresco F Rating: 64

Salsa IF Rating: 59


Vegan Citrus Salad with Ginger Yogurt

Vegan Indian Spiced Carrot Soup with Ginger

Raw Vegan Red Bell Pepper, Spinach, and Goat Cheese Salad with Oregano Dressing

Pan Seared Salmon on Baby Arugula with Roasted Root Vegetables

Salmon with Asparagus and Capers

Raw Vegan Mixed Greens and Walnut and Roasted Onion Dressing

Swiss Chard with Raisins and Almonds


My Anti-Inflammatory Vegan Quick Pumpkin Treat


784 said...

i love your recipes

Anonymous said...

i love this smoothy

Anonymous said...

great recipes, but the anti-inflammatory diet contains no sugar and no nighshade veggies (so no potatoes, eggplant, tomato or bell pepper) all of nighshades contribute to inflammation.. and brown sugar is still sugar... maybe try agave or stevia instead?

Anonymous said...

Note. nutritiondata.com has now revised the values. Check them

robin hood said...

congratulations guys, quality information you have given!!! HowToreduceinflammation.org/

Monica Reinagel, MS, LD/N said...

Note: Inflammation Factor ratings are no longer on nutritiondata.com. http://inflammationfactor.com