Inflammation
The natural way the body responds to injury, infection, or irritation. Short-term inflammation helps healing, but ongoing (chronic) low-grade inflammation is linked to many long-term health conditions.
⚠ Seek medical attention if:
A hot, swollen, red joint or area with fever; severe pain; widespread swelling; difficulty breathing; or inflammation that keeps worsening or does not settle. Seek prompt medical care, as these can signal infection or a serious autoimmune flare.
Lifestyle factors
Diets high in processed foods, refined sugar, and unhealthy fats; smoking; excess alcohol; lack of exercise; poor sleep; chronic stress; and carrying excess weight
Nutritional factors
Low intake of omega-3 fats, fruit, vegetables, and fibre; high intake of refined carbohydrates and processed meats; and a low overall antioxidant intake
Possible medical causes
Infections, autoimmune conditions such as rheumatoid arthritis or lupus, injuries, obesity, and ongoing conditions that keep the immune system active
Next steps
See a GP if inflammation is persistent, unexplained, or comes with fever, weight loss, or joint pain, as blood tests can help find the cause. Chronic inflammation should be assessed by a professional.
Related nutrients (6)
Low magnesium is associated with higher markers of inflammation
Food sources: Pumpkin seeds (156 mg magnesium per 30g), Brazil nuts (~106 mg magnesium per 30g), Almonds (~76 mg magnesium per 30g), Flax seeds (~120 mg per 30g), Macadamia nuts (~37 mg per 30g), Butternut (~72 mg per 30g), Pecans (~35 mg per 30g), Walnuts (~45 mg per 30g), Pine nuts (~71 mg per 30g), Chia seeds (~95 mg per 30g), Hazelnuts (~46 mg per 30g), Peanuts (~50 mg per 30g), Sunflower seeds (~98 mg per 30g), Sesame seeds (~100 mg per 30g), Lotus seeds (~60 mg per 30g), Red beans (adzuki) (~120 mg per cup cooked), Garbanzo beans (chickpeas) (~78 mg per cup cooked), Kidney beans (~74 mg per cup cooked), Corn (~35 mg per cup), Potatoes (~35 mg per medium potato), Edamame (~99 mg per cup cooked), Seaweed (~10 mg per 10g dried)
Adequate vitamin D supports a balanced immune response
Food sources: Salmon (grilled) (~570 IU (14 mcg) vitamin D per 100g grilled fillet), Eggs (whole, boiled) (~41 IU (1 mcg) vitamin D per egg, mostly in the yolk), Fortified oat milk (~100 IU (2.5 mcg) vitamin D per cup, fortified)
Omega-3 fatty acids help calm inflammation and are a well-studied anti-inflammatory nutrient
Food sources: Salmon (grilled) (~2000 mg omega-3 per 140g fillet), Flax seeds (~6.5 g plant omega-3 (ALA) per 30g (one of the richest sources)), Chia seeds (~5 g plant omega-3 (ALA) per 30g (one of the richest sources)), Walnuts (~2.5 g plant omega-3 (ALA) per 30g (highest of the common nuts))
Selenium supports antioxidant enzymes involved in controlling inflammation
Food sources: Eggs (whole, boiled) (~30 mcg per 2 eggs), Salmon (grilled) (~40 mcg per 100g fillet), Brazil nuts (~500 mcg selenium per 30g — extremely high; just 1-2 nuts can meet daily needs, so limit intake to avoid excess), Sunflower seeds (~15 mcg per 30g), Coconut (~5 mcg per 30g)
Vitamin E is a fat-soluble antioxidant that helps protect cells
Food sources: Pumpkin seeds (~1.6 mg vitamin E per 30g serving), Spinach (cooked) (~3.7 mg vitamin E per cup cooked), Almonds (~7.3 mg vitamin E per 30g (one of the richest sources)), Brazil nuts (~1.6 mg vitamin E per 30g), Pine nuts (~2.7 mg per 30g), Sunflower seeds (~10 mg per 30g (excellent source)), Peanuts (~2.4 mg per 30g), Hazelnuts (~4.5 mg per 30g), Olive oil (~1.9 mg per tbsp), Avocado oil (~2 mg per tbsp), Sesame oil (~1.4 mg per tbsp), Avocado (~2 mg per 100g), Grapeseed oil (~3.9 mg per tbsp (rich source))
Vitamin C is an antioxidant that supports the bodys defence against inflammation
Food sources: Spinach (cooked) (~18 mg vitamin C per cup cooked), Ginkgo nuts (~15 mg per 30g), Chestnuts (~7 mg per 30g (unusually high for a nut)), Avocado (~10 mg per 100g), Onion (~6 mg per 80g (half an onion)), Garlic (~2.5 mg per 9g), Mint leaf (~3 mg per 10g), Thyme leaf (~4 mg per 3g fresh), Basil leaf (~2 mg per 10g), Potatoes (~20 mg per medium potato (with skin)), Sweet potatoes (~22 mg per medium), Corn (~10 mg per cup), Purple sweet potatoes (~20 mg per medium), Kimchi (~10 mg per 50g), Cassava (~20 mg per 100g cooked), Sauerkraut (~7 mg per 50g), Yam (~12 mg per 100g cooked)
Supplement categories (3)
Has anti-inflammatory properties in some research; effects are modest and gradual
Cautions: Caution before surgery due to blood-thinning effect; may worsen gallbladder disease
A well-studied option for supporting a healthy inflammatory response
Cautions: Caution at doses >3 g EPA+DHA/day if on anticoagulants; stop 2 weeks before surgery
Considered where inflammation is accompanied by low vitamin D
Cautions: Avoid doses >4000 IU/day without testing; caution in sarcoidosis, granulomatous conditions
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.