7 Foods That Fight Inflammation

These delicious foods may protect your brain

Nissa Simon

Updated September 29, 2025

A close-up view of raw artichokes with olive oil and spices on a wooden background

Shutterstock

Many chronic diseases, including heart disease, cancer and obesity have been linked to inflammation, the body’s natural reaction to injury and infection. When inflammation gets out of hand, it can affect the brain, according to Caroline Apovian, codirector of Brigham and Women’s Hospital Center for Weight Management and Wellness. “Once there, these substances damage the brain’s nerve cells, affecting memory and thinking skills.”

Here's what you can do to help quell inflammation: Forget about chips, dips, fries and fruits canned with sugar, and focus on the benefits of the seven foods listed in this article.

1. Pineapples

Underneath their spiny exterior, pineapples boast a brain-healthy wallop. Bromelain, an enzyme found only in pineapples, keeps blood platelets from sticking together and forming clots. Why is this important? These clots can break off from artery walls and interrupt blood flow to the brain, setting you up for a memory-damaging stroke, notes Apovian. Pineapples are also rich in folate (aka vitamin B9), which can make you more alert and better able to focus, she explains.

Other foods rich in bromelain: There are none. Pineapple is the only edible member of its plant family.
Other foods rich in folate: lentils, spinach, black beans, broccoli

2. Purple Potatoes

These gemlike spuds are about as big as a Ping-Pong ball, but don’t let their size fool you. Purple potatoes have many times the antioxidant power of their cousins, white and yellow potatoes. Studies have found that the plant pigments that give them their lovely color, called anthocyanins, are antioxidants that can reduce inflammation. In a study of 15 people ages 50 to 70 reported in 2022 in Nutrients, those randomly assigned to eat purple potatoes for eight weeks reported less stress and irritability than those who ate a placebo food. Also, the high levels of folate in purple potatoes help lower levels of the amino acid homocysteine, which has been linked with dementia risk. Pretty good for such a tiny tater.

Other foods rich in anthocyanins: blueberries, strawberries, cherries, plums, red and purple grapes, red cabbage and purple cauliflower

Legal Disclaimer

Best Of

Hearing Health Is Part of Brain Health

The Brain-Gut Connection

Eat Smart

The Power of Social Connections

3. Celery

Celery does more than serve as a swizzle stick for a tall glass of tomato juice. The stalks are packed with luteolin, a plant chemical called a flavonoid that contributes to health. Emerging research, mostly animal studies and a few early human trials, suggests luteolin may help fight depression and improve cognitive function, according to a review published in the Journal of Pharmaceutical Analysis in 2025.

Other foods rich in luteolin: carrots, parsley, green peppers

4. Cucumbers

Along with their crunch, cucumbers are rich in antioxidants and provide a substantial amount of potassium. Researchers speculate that a diet high in potassium can help relieve mood problems such as anxiety and depression and preserve memory. In addition, a study that analyzed data from 2,555 adults age 60 and older found that those with the highest potassium intake performed better on cognitive tests than people whose diets were lowest in the nutrient. That research was published in Clinical Nutrition ESPEN in 2025. And don’t forget, getting enough water each day — either from the tap or from water-rich fruits and vegetables, like cucumbers — is crucial for many reasons, including cognition and mood.

Other foods rich in potassium: avocado, spinach, beets, orange, apricots, lentils

To find meal plans, recipes and videos to help you eat well and nourish your brain with delicious foods at home, visit Eat Right – a pillar of brain health.

5. Raisins

Raisins are among the top food sources of boron, one of the most underrated minerals in human nutrition. “Among its other benefits, boron improves mental alertness, short-term memory and focus, and even affects eye-hand coordination and dexterity,” says Forrest Nielsen, retired research nutritionist at the Grand Forks Human Nutrition Research Center in North Dakota. A few studies suggest that people who consume low amounts of foods rich in boron might have more trouble staying mentally alert and focused. In addition, this multifaceted mineral has anti-inflammatory properties that support cognitive performance. You probably won’t learn to juggle four balls at once just by eating a handful of raisins, but this fruit (and a lot of practice) will set you on the right path.

Other foods rich in boron: avocados, beans, green peas, raisins, prunes, peaches

6. Pumpkin seeds

To help protect memory and overall brain health, reaching for a handful of pumpkin seeds is a smart choice. Sometimes referred to as pepitas, these unassuming seeds are packed with magnesium, a mineral that fights inflammation and contributes to the growth of new brain cells. In a study published in the European Journal of Nutrition in 2024, more than 5,700 men and women ages 40 to 73 kept track of what they ate each day using an online dietary questionnaire. An analysis of the data concluded that eating more rather than less magnesium-rich food is related to better brain health.

Other foods rich in magnesium: spinach, sesame seeds, cashews, navy beans

7. Artichokes

Artichokes are a good source of vitamin K, which plays a key role in what scientists call “episodic memory,” the ability to remember such things as where you left your keys or what you ordered for dinner last night. A study of 1,533 adults between the ages of 33 and 59, published in Frontiers in Nutrition in 2024, found biomarker evidence that a diet high in vitamin K could help protect against dementia and stroke. More good news: Artichokes are high in antioxidants and in magnesium, a mineral that may promote better sleep.

Other foods rich in vitamin K: broccoli, parsley, spinach, Swiss chard