Fatty Fish (Salmon, Mackerel, Sardines)

Fatty fish containing EPA and DHA omega-3 fatty acids are the most well-documented anti-inflammatory foods in clinical nutrition. The mechanism is direct: EPA and DHA are converted to resolvins and protectins — molecules that actively resolve inflammation at the cellular level, not just block it. A 2022 meta-analysis of 47 RCTs found fish oil supplementation (which mimics eating fatty fish) reduced CRP by an average of 0.3 mg/L, IL-6 by 0.4 pg/mL, and TNF-alpha by 0.6 pg/mL — all statistically and clinically significant reductions. Eating fatty fish 2-3 times per week provides approximately 2-3g combined EPA+DHA. The key insight: wild-caught salmon has approximately 3x the omega-3 content of farmed Atlantic salmon, but both are anti-inflammatory. Sardines and mackerel are cheaper, sustainable options with comparable or superior omega-3 density.