Incorporating anti-inflammatory proteins into your daily diet or garden routine can do wonders for your health. Many plants and foods contain compounds that help combat inflammation, promoting overall well-being.
Quinoa

Quinoa contains proteins, fiber, and anti-inflammatory compounds such as flavonoids, polyphenols, and saponins. These compounds help reduce inflammation while also protecting cells from oxidative stress. A 2023 review highlighted quinoa’s potential to combat inflammation, promote heart health, and support digestion.
Berries

Berries, including blueberries, strawberries, and raspberries, contain high levels of antioxidants, such as anthocyanins. These compounds have proven anti-inflammatory effects, supporting your immune system and helping fight oxidative stress. Blackberries, in particular, are pretty high in protein, making them an ideal addition to any diet.
Kale

Kale is packed with polyphenols, protective compounds known for their anti-inflammatory effects. These polyphenols may also improve blood vessel function. Kale is also a surprisingly good source of plant-based protein, providing about 2.21 grams per cup when cooked.
Beans

Beans like black beans and chickpeas are great plant-based protein sources packed with anti-inflammatory compounds. Packed with fiber and antioxidants, they aid in lowering inflammation and promoting overall digestive health. Beans can be easily grown in most gardens and are versatile enough for various dishes, from stews to salads.
Peas

Peas, especially green peas, are high in protein and low in fat. They contain anti-inflammatory properties thanks to their high levels of antioxidants, including flavonoids and carotenoids. Growing peas in your garden is relatively simple, and they can be enjoyed fresh, added to soups, or incorporated into stir-fries for a healthy, protein-rich meal.
Lentils

Lentils are rich in protein, antioxidants, and anti-inflammatory compounds that support overall health. A 2022 research found lentil extracts can inhibit α-amylase activity by up to 94%, showcasing their antidiabetic potential. These properties make lentils beneficial for reducing heart disease risk and promoting health in diabetic patients. They are easy to grow and a versatile addition to a nutritious, anti-inflammatory diet.
Spinach

Spinach is a powerhouse of antioxidants, particularly carotenoids, which help reduce inflammation in the body. It is a protein-rich food that supports heart health by improving circulation, lowering blood pressure, and enhancing blood vessel function. Rich in chlorophyll, spinach detoxifies the body by removing carcinogenic substances and protecting against free radical damage.
Edamame (Young Soybeans)

Edamame is a rich source of plant-based protein, offering 18 grams per cup and all nine essential amino acids. Its soy-derived compounds, such as isoflavones and peptides, possess anti-inflammatory properties that may lower chronic inflammation and reduce the risk of heart disease. These compounds target and reduce inflammation-promoting mediators, making edamame a nutritious and versatile addition to an anti-inflammatory diet.
Asparagus

Asparagus is packed with protein and powerful antioxidants, including vitamin E, vitamin C, and polyphenols, which help neutralize harmful free radicals. It is exceptionally high in quercetin, a flavonoid known for its antioxidant, anti-inflammatory, and potential anticancer properties. Easy to grow in home gardens, asparagus makes a nutrient-rich addition to meals while supporting overall health and reducing inflammation.
Pumpkin Seeds

Pumpkin seeds, harvested from homegrown pumpkins, are a nutrient-packed snack rich in omega-3 fatty acids and essential minerals, with notable anti-inflammatory benefits. To fully benefit from their health properties without consuming too many calories, aim for a daily serving of roughly ¼ cup. Roasted and seasoned, they make a delicious and wholesome treat.
Broccoli

Broccoli, a cruciferous vegetable like kale and cauliflower, is packed with protein, fiber, and antioxidants. It offers antimicrobial and anti-inflammatory benefits, potentially aiding in reducing inflammation and protecting against certain cancers. Broccoli is packed with vital vitamins and minerals, making it easy to cultivate in gardens while enhancing both the taste and nutritional value of meals.
Walnuts and Almonds

Walnuts and almonds are excellent sources of plant-based protein and healthy fats, particularly omega-3 fatty acids and monounsaturated fats, which are known to reduce inflammation. They also contain polyphenols, vitamin E, and other antioxidants that combat oxidative stress and promote heart health. Adding a handful of nuts to salads, oatmeal, or as a snack is an easy way to incorporate their anti-inflammatory benefits into your diet.
Salmon

Salmon is protein-rich and packed with omega-3 fatty acids, which are known to alleviate joint pain and reduce inflammation, especially in conditions such as arthritis. It also offers key nutrients like vitamin A, which supports vision health and boosts immune function, vitamin B6, which helps regulate energy levels and mood, and selenium, a potent antioxidant that protects against cellular damage and inflammation.
Chicken (Organic and Free-Range)

Organic, free-range chicken is a lean protein source, rich in selenium, which is key in reducing inflammation and boosting immune function. When combined with anti-inflammatory herbs like rosemary and thyme from your garden, this protein-packed dish supports overall health and enhances the anti-inflammatory benefits. It’s a versatile and healthy addition to any diet.
Grass-Fed Beef

Grass-fed beef is rich in polyphenols and omega-3 fatty acids, which are well-known for their potent ability to reduce inflammation. Chronic inflammation causes serious conditions such as cardiovascular disease, heart disease, cancer, and autoimmune disorders. Incorporating grass-fed beef into your diet may help decrease inflammation, which could lower the risk of chronic diseases while providing a rich source of essential nutrients and protein.
Sardines

Sardines are low-calorie, nutrient-packed fish that provide numerous health advantages. They are an excellent source of essential nutrients like calcium, magnesium, potassium, zinc, and iron, all of which help reduce inflammation and support proper blood vessel function. Incorporating sardines into your diet can help manage mild inflammation and oxidative stress, making them a beneficial choice for maintaining heart health.