fruits and veggies on the surface that improve immunity - anti inflammatory foods

Anti-Inflammatory Foods That Help Women Over Age 30

Finally, I stepped into the early adulthood phase of my life! 🥰 So, being over 30, I understand how women may need to fight inflammation while fighting the anxiety associated with this age group. But relax dears! Dr. Iqra is at the front line for you beauties! ♥️ Anti-inflammatory foods will definitely relieve your stress about falling health status.


Back in early 2023, I had recurrent episodes of joint aches, headaches, and fatigue. I got puzzled that why it’s all happening together. This was certainly a red flag for my health status. So, I consulted a healthcare practitioner about it. I was informed that my body is failing to FIGHT INFLAMMATION NATURALLY! 😥


What was the way out? Where was my relief hidden? IT WAS HIDDEN IN ANTI INFLAMMATORY DIET!! 

vegetables and spices on the surface - anti-inflammatory foods
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My nutritionist told me that if I add anti-inflammatory foods to my diet; it may help reduce inflammation and improve my overall health.


It went well and that’s why I am here informing you about it as well so you don’t suffer like me! Don’t rush left or right and stick to my blogpost till the end to learn about the anti-inflammatory foods. 


You may read other related blogs from the site as well: Healthy Diet: Know What 2 Things Are Missing!; Best Collagen Supplements For Hair Loss


What is inflammation?


To understand inflammation, first, learn this fact! Your body relies on the immune system to fight injuries or infections without the aid of antibiotics! So, when its a happening naturally, the resulting symptoms are categorized as “inflammation”. But don’t get it confused with chronic inflammation – which can be a problem. Why? Because it can damage your cells and tissues over time.

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What’s contributing to chronic inflammation generally? It includes stress, poor dietary habits, a sedentary lifestyle, and a few medical conditions as well. 


How can anti-inflammatory foods help?


I mentioned an anti-inflammatory diet at the start… What’s included in it and how it helps women over age 30 with inflammation? Anti-inflammatory foods are great sources of healthy compounds that boost immunity. Let’s read what are these healthy compounds you may find in an anti-inflammatory food. 


Omega-3 fatty acids


Where can you get it? Go eat fatty fish!

Anti-Inflammatory role: Help to reduce inflammation by decreasing the production of cytokines.


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Sources: Fruits, vegetables, and whole grains. 

Anti-Inflammatory Role: Help to reduce inflammation by ceasing the release of proinflammatory enzymes.


collection of common foods for people
Image by Freepik




Sources: Fruits and Veggies.

Anti-Inflammatory Role: Offers protection against the damage caused by free radicals. You should remember that free radicals are a major cause of inflammation in the body.


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Image By Sketchepedia


Anti-Inflammatory Foods List


Till here, you have learned what is inflammation and how it affects your body. You have also learned how anti-inflammatory foods might help you fight or prevent inflammation.


Let’s now scroll down the list of anti-inflammatory foods! I have added little detail to the preferred items while mentioning other options as well. At the end of the list, you will be able to navigate to the quick tips for adding anti-inflammatory foods to your diet.






Antioxidants and flavonoids are abundantly found in berries. Remember I mentioned these compounds earlier! So, you should know that it will assist with reducing inflammation.


blueberries and strawberries in white ceramic bowl
Photo by Suzy Hazelwood:


Evidence from observational, clinical, animal, and in vitro studies supports healthy progress in anti-inflammatory biomarkers linked to blueberry consumption. The mucin-related and other colonic microbiota may have a role in the anti-inflammatory and immunological advantages of blueberries, opening up a new area of study for berries’ health benefits.


Citrus fruits


Any fruit that tastes sour is a citrus fruit – let it be oranges, lemons, and grapefruits are just a few examples of citrus fruits that are a high source of vitamin C – an antioxidant that helps to protect cells from being damaged. 


sliced fruits in a try
Photo by Jane Doan:


Recent studies have reported strong evidence of the significance of Vitamin C as an anti-inflammatory agent. Those with RA who were prescribed vitamin C supplements experienced less pain and inflammation than those who did not, according to a study published in the journal Arthritis & Rheumatism.


Other fruits


Apples, grapes, and cherries are some additional fruits on the list that are also rich in anti-inflammatory agents. If you don’t like any of these, just add 1 or 2 bites of unliked fruits to your fruit salad or smoothie! Because at the end…. YOU NEED THE NUTRIENTS! 




Leafy greens


Leafy greens are good sources of antioxidants, flavonoids, and omega-3 fatty acids. Yup!! You are getting nearly all that your body needs! Can you count all the leafy greens? Hint: Spinach…. Think more! 


green leafy veggies on white table
Photo by Mikhail Nilov:


Other vegetables


You may also add broccoli, Brussels sprouts, and tomatoes to your diet if you need more anti-inflammatory agents in the body.


Whole grains




Oats are loaded with high fiber content and thus prove to be a good anti-inflammatory food. According to a study published in the Asia Pacific J. of Clinical Nut., you should not consume more than 70 grams of oat porridge a day if you are an adult. 


oats in bowl and a glass of juice on table


Other whole grains


Include brown rice, quinoa, and whole wheat bread in your anti-inflammatory food list as well.


Tips for adding anti-inflammatory foods into your diet


Here are some quick tips for taking the benefits of an anti-inflammatory diet!


  • Liked berries on the list? Add them to your breakfast cereal, yogurt, or oatmeal.
  • Start eating leafy greens at lunch and dinner.
  • Instead of using regular cooking oil, cook with olive oil or avocado oil.
  • Try eating fatty fish 2 times a week.
  • Prefer using whole grains over refined grains.


a try full of veggies and fruits
Image By vecstock


You can also try making some of these anti-inflammatory recipes:


  • Berry smoothie: Blend together berries, yogurt, and milk for a delicious and healthy breakfast.
  • Salad with leafy greens, grilled chicken, and avocado: A great lunch or dinner option.
  • Salmon with roasted vegetables: A simple and healthy meal that is perfect for a weeknight dinner.
  • Oatmeal with berries and nuts: A hearty and satisfying breakfast option.


I hope this helps!



Consuming foods that contain anti-inflammatory properties can assist to reduce inflammation and improve your general health. I recommend giving some of the items mentioned in this blog article a try if you’re seeking ways to reduce inflammation.


Should I feel satisfied that this blog post also satisfied you? If yes, comment with your feedback!! I welcome everything from my dear readers. 🥰 Don’t forget to subscribe to my blog for more healthy eating tips and share this blog post with your friends and family.


Thank you for enjoying my blog till here!

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