Broccoli

Sulforaphane sounds like a drug. It's in your side salad.

Activates the Nrf2 pathway that shuts down inflammation at the gene level.

Sardines

The cheapest prescription for inflammation you can buy.

Omega-3s, vitamin D, CoQ10. The whole panel in a $2 can.

Avocado

The fat that heals instead of hurts.

Monounsaturated fats plus phytosterols that tamp down systemic inflammation.

Green tea

The cup that works while you drink it.

EGCG suppresses inflammatory enzymes. Three cups a day shows measurable effect.

Spinach

Chlorophyll is anti-inflammatory. Marketing just forgot to mention it.

Vitamin K, folate, and dozens of antioxidants. The default leafy green with the strongest research base.

Walnuts

The only nut with meaningful omega-3s.

Plant-based omega-3s that lower CRP. A handful a day is the inflammation researcher's default snack.

Turmeric

The spice Big Pharma quietly studies.

Curcumin matches low-dose NSAIDs for joint pain in multiple trials. Pair with black pepper for absorption.

Blueberries

The fruit your joints thank you for.

Anthocyanins that suppress inflammatory cytokines. Every inflammation research lab has them in the fridge.

Extra virgin olive oil

Wild salmon

The inflammation killer your doctor hasn't told you about.

Omega-3s reduce inflammatory markers in clinical trials. Nothing else in the grocery store does this.