Fish & Seafood

Fatty fish and seafood are among the most potent anti-inflammatory foods available, primarily due to their high concentrations of omega-3 fatty acids EPA and DHA. These long-chain omega-3s directly reduce the production of inflammatory eicosanoids and cytokines, making fish like salmon and sardines essential components of an anti-inflammatory diet. Research consistently shows that people who consume fatty fish two to three times per week have significantly lower levels of systemic inflammation.

Salmon, sardines, and other cold-water fatty fish also provide astaxanthin, vitamin D, and selenium, all of which further support the body's anti-inflammatory defenses. Wild-caught varieties tend to have superior omega-3 profiles compared to farm-raised options. For those concerned about mercury, sardines are an excellent choice as their small size means minimal contaminant accumulation while still delivering exceptional omega-3 content.

Fish & Seafood Ranked by Inflammation Score

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Salmon

Anti-Inflammatory

Wild-caught salmon is one of the best anti-inflammatory foods available.

1/10

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Sardines

Anti-Inflammatory

Sardines are small, oily fish packed with omega-3 fatty acids, protein, and calcium.

Is It Inflammatory?

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