7 Foods That Fight Inflammation

These delicious foods may protect your brain

Nissa Simon

Updated June 11, 2024

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

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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 B-9), 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

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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, those randomly assigned to eat purple potatoes for eight weeks reported less stress and irritability than those who ate a placebo food. Also, their high levels of folate help lower levels of the amino acid homocysteine, which have 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

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. A Harvard study published in 2021 in Neurology evaluated health data of more than 77,000 men and women collected over 20 years. Those who ate the most flavonoid-rich foods were less likely to report trouble with memory and thinking than those who ate the least.

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

To find out more about ways to eat well and help nourish your brain with delicious foods at home, go to 10 Great Superfoods for Brain Health.

4. Cucumbers

Along with their crunch, cucumbers provide a substantial amount of potassium and are rich in antioxidants. Researchers speculate that low potassium levels are associated with mood problems such as anxiety and depression, while a diet high in potassium helps relieve those problems. According to a survey and urine analysis of 546 people average age 48, reported in 2023 in the journal Brain and Behavior, those who ate the most potassium-rich foods experienced the fewest symptoms of depression and anxiety. 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

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. More than 5,700 men and women ages 40 to 73 enrolled in UK Biobank, (a research resource that contains de-identified health information and biological samples from half a million U.K. participants) kept track of what they ate each day using a computerized food diary. 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 review of research reported in 2019 in Frontiers in Neurology points to a relationship between the gradual loss of thinking abilities, or cognitive decline, and low vitamin K intake. 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