Anti-inflammatory foods contain natural compounds that help regulate inflammatory responses in the body. Doctor Hoang Quyet Tien, from the Medical Information Center at Tam Anh General Hospital in Ho Chi Minh City, explains that these compounds can inhibit inflammation-causing enzymes, neutralize free radicals, and reduce the production of inflammatory molecules. When consumed regularly, they can help reduce swelling and pain, improve immunity, protect cartilage, prevent arthritis and degeneration, and contribute to preventing many chronic inflammatory diseases such as arthritis, cardiovascular disease, and diabetes.

Fatty fish are rich in omega-3 fatty acids, which have potent anti-inflammatory effects. Omega-3s help inhibit the production of cytokines and prostaglandins, intermediary substances that stimulate inflammatory responses in the body. Consuming salmon, sardines, and mackerel can soothe inflammation symptoms and reduce joint pain and stiffness, especially beneficial for those with chronic arthritis.

Extra virgin olive oil is one of the healthy fats with natural anti-inflammatory properties. It contains oleocanthal, a compound with similar effects to non-steroidal anti-inflammatory drugs (NSAIDs). Regular consumption of olive oil can help reduce inflammation, support joint protection, improve aches and pains, and is also good for cardiovascular and digestive health.

Leafy greens like spinach, kale, and broccoli are rich in antioxidants like flavonoids and vitamin C, which help neutralize free radicals and reduce oxidative stress, one of the causes of inflammation in the body. Leafy greens are also rich in vitamin K and calcium, which slow down joint degeneration and reduce the risk of chronic inflammation.

Berries such as blueberries, strawberries, and raspberries contain high levels of anthocyanins and vitamin C. These are potent antioxidants that help neutralize free radicals, reduce cell damage, and limit inflammatory responses. Regular consumption of berries reduces oxidative stress, soothes inflamed areas in the body, protects joint health, and slows down the aging process of connective tissue.

Fruits rich in vitamin C and minerals like potassium and magnesium support strong joints. Photo: Dinh Dieu

Root vegetables like sweet potatoes, beets, and carrots are rich in beta-carotene, a precursor to vitamin A. When ingested, beta-carotene is converted into vitamin A, which helps regulate inflammatory responses, boosts immunity, and protects cells. Vitamin A also supports maintaining healthy cartilage, contributing to a reduced risk of degeneration and arthritis.

Spices like turmeric, garlic, ginger, and black pepper have natural anti-inflammatory effects due to their potent bioactive compounds. Turmeric is rich in curcumin, which inhibits inflammatory factors. Ginger contains gingerol, which can reduce swelling and pain. Garlic is rich in allicin, which has immunomodulatory and antioxidant properties. Black pepper contains piperine, which helps increase nutrient absorption and reduce inflammation. Regularly using these spices contributes to preventing and improving chronic inflammatory diseases, including arthritis.

Doctor Tien notes that arthritis and degenerative diseases often progress silently, without clear symptoms in the early stages. Many cases are only detected when joint damage has spread, causing prolonged pain, stiffness, and limited mobility. People should be proactive in prevention by controlling inflammation early on, combined with regular check-ups at musculoskeletal clinics.

Regular exercise and a healthy, balanced diet are essential. Regularly supplementing with specific natural extracts like undenatured type 2 collagen and hydrolyzed collagen peptides contributes to immune regulation, maintaining joint fluid, and regenerating cartilage and subchondral bone. Eggshell membrane, turmeric root extract, and chondroitin sulfate support anti-inflammation, slow down joint degeneration, and provide long-term joint protection.

Dinh Dieu