11 Best Anti-Inflammatory Fruits

Here's one easy - and delicious - way to help combat inflammation in the body and possibly reduce your odds of illness: Add more fruit to your diet.

"Fruit can help reduce inflammation thanks to its concentration of antioxidants," explains Alyssa Smolen, RDN , a registered dietitian based in Essex, New Jersey. Antioxidants are nutrients that fight free radicals - unstable molecules produced by the body that, if left unchecked, can potentially increase the risk of heart disease, cancer, and a slew of other ailments.

While inflammation promotes healing as a temporary response to an injury or infection, it can become harmful when it occurs on an ongoing basis.

Lifestyle changes that can reduce your risk of chronic inflammation include adopting an anti-inflammatory diet , which tends to include plenty of fruit. Here are some of the best anti-inflammatory fruits you can eat.

1. Blueberries

How can one tell that a fruit is high in antioxidants? Just look for a deep or vibrant color. The pigments that give blueberries their dark purple color are also responsible for protecting your cells from free radical damage and inflammation, says Sonali Ruder, DO , an emergency medicine doctor and chef in Delray Beach, Florida.

"Blueberries are loaded with antioxidants called anthocyanins, which help reduce oxidative stress [an imbalance of antioxidants and free radicals] and lower inflammation," she explains. "They're also a good source of fiber and vitamin C , another antioxidant that supports healthy immune function."

Blueberries have proven anti-inflammatory effects, which could lower the risk of cardiovascular disease, type 2 diabetes , and dementia.

2. Grapes

Grapes are an excellent anti-inflammatory fruit, says Shivani Amin, MD , a functional medicine physician based in Los Angeles. They contain a variety of antioxidants that reduce inflammation and promote overall health, including anthocyanins and resveratrol, she says.

Resveratrol, which is especially abundant in grape skins, has been shown to significantly reduce inflammation and oxidative stress while offering cardiovascular protection.

3. Apples

" Apples contain flavonoids, which are powerful antioxidants with the potential to decrease tissue damage and inflammation," says Michele Johnson, MD, a board-certified physiatrist in Washington, DC.

Rich in antioxidants such as polyphenols and vitamin C, apples have been shown to improve markers of chronic inflammation and offer protection against heart disease, cognitive impairment, and some cancers.

To get the most anti-inflammatory effects from your apples, don't peel them, Dr. Johnson says, explaining that many antioxidants are in the skin.

4. Tomatoes

It may come as a surprise, but tomatoes are technically fruits even though they're sometimes mistaken for vegetables. They're loaded with nutritional benefits, Dr. Amin says. "Tomatoes have high amounts of vitamin C, potassium, and lycopene, which have wonderful anti-inflammatory properties," she explains.

Tomatoes are known for being a lycopene-rich fruit. Lycopene is a carotenoid, which is a red pigment with antioxidant properties.

The lycopene in tomatoes could lower chronic inflammation, according to some animal studies; more human studies are needed.

5. Raspberries

Though they may be small, berries are a mighty group of anti-inflammatory fruits that are packed with fiber , antioxidants, and micronutrients.

All berries have anti-inflammatory benefits, but Smolen highlights raspberries as standouts. "They aid in the reduction of inflammation and contribute to immune health," she says, adding that raspberries are high in vitamin C and anthocyanins.

The anti-inflammatory and antioxidant properties of raspberries have been widely studied. According to a research review, a body of scientific evidence shows that phenolic compounds in raspberries could reduce oxidative stress in people with chronic diseases while also preventing chronic degenerative diseases.

6. Pomegranates

Pomegranates are sweet, tart, and rich in antioxidants. Specifically, pomegranates contain ellagitannins and ellagic acid, compounds with anti-inflammatory and anti-cancer properties, Johnson says. "Ellagic acid decreases enzymes that promote inflammation, which is also how some over-the-counter pain medications work," she explains. "Pomegranates also increase beneficial bacteria in the gut, which affects obesity, diabetes, inflammation, and Alzheimer's disease."

Pomegranates have also been extensively researched for their potential heart-health benefits. While researchers are still working to understand the role inflammation may play in cardiovascular disease , studies have shown that inflammation is a risk factor.

And in a review of common fruits and their effects on cardiovascular diseases, researchers found that pomegranates and pomegranate juice may significantly improve related conditions such as high blood pressure , coronary artery disease, and atherosclerosis .

Cutting pomegranates can be tricky, but worth it. The edible seeds, also known as arils, provide fiber and antioxidants, and pomegranate juice can also reduce oxidative stress.

7. Cherries

Cherries are typically in season in the spring and summer months, and if you needed a reason (other than their tastiness) to enjoy these fruits, Dr. Ruder says they're high in antioxidants. "Cherries, especially tart varieties, contain high levels of anthocyanins and quercetin, which have powerful anti-inflammatory and antioxidant effects," she explains. "They are particularly effective in easing arthritis and gout symptoms by lowering levels of inflammatory markers in the body."

Cherry juice may be a quick way to get an anti-inflammatory boost. Studies have shown that drinking tart cherry juice can improve biomarkers of inflammation and oxidative stress, such as reduced blood pressure and "bad" LDL cholesterol .

8. Mangoes

Tropical fruits can also lower inflammation, says Smolen, noting that mangoes are a particularly good anti-inflammatory fruit. "Mangoes have tons of powerful plant compounds in them, including anthocyanins, kaempferol, and catechins," she says. "These compounds contribute to fighting inflammation and fighting damage from free radicals."

High-fiber fruits like mangoes also support a healthy gut, which has been linked to the immune system.

By increasing the diversity of "good" bacteria in the gut microbiome , mangoes may help reduce systemic inflammation and improve inflammatory bowel disease (IBD) .

9. Strawberries

Like other berries, strawberries can fight inflammation since they're rich in vitamin C and anti-inflammatory phytochemicals like anthocyanins, Ruder says. Strawberries also contain ellagitannins, anthocyanins, and procyanidins, which have antioxidant properties.

It's worth noting that most of the evidence supporting the anti-inflammatory potential of strawberries has come from animal rather than human studies. In rats that were fed a high-fat diet, ellagitannins extracted from strawberries were shown to have antioxidant and anti-inflammatory effects.

Studies have also shown that strawberry powder can reduce body weight and treat obesity-induced inflammation in rats with metabolic syndrome.

10. Oranges

Any list of anti-inflammatory fruits would not be complete without the inclusion of another common and popular fruit: oranges .

"All citrus fruits reduce inflammation, among other benefits," Johnson says, particularly those that are high in the compound hesperidin. A variety of citrus fruits, including lemons, tangerines, and grapefruits, contain hesperidin, but oranges have the greatest amounts.

Diosmetin is another compound with anti-inflammatory, antioxidant properties that is found in oranges as well as other citrus fruits like lemons.

Peels are a good source of these anti-inflammatory compounds, Johnson adds. You can zest washed oranges and lemons and incorporate into recipes for added flavor and nutrition.

11. Grapefruit

Grapefruit is another citrus fruit to have on your radar, Johnson says. Naringin is the main anti-inflammatory compound in grapefruit. Though it's found in other citrus fruits, grapefruits contain the highest amounts of naringin, which has been shown to reduce markers of inflammation in some animal studies.

While more human trials are needed, animal studies also suggest that naringin in citrus fruits possess anti-cancer properties.

Plus, citrus fruits like grapefruit are famously high in vitamin C. The antioxidant helps reduce inflammation in the body in several ways, such as decreasing pro-inflammatory proteins in the immune system. In patients who underwent surgery, vitamin C was shown to reduce inflammatory markers, decrease recovery time, and improve healing outcomes.

The Takeaway

All fruits contain an array of beneficial nutrients such as fiber and vitamins (which is why it's important to eat a variety of fruits). But some fruits, such as berries, grapes, and pomegranates, are particularly rich in antioxidants and other compounds that can play an important role in reducing chronic inflammation and potentially lower the risk of chronic diseases like heart disease, type 2 diabetes, and cancer.

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Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

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