Nutrition area
Effect
Short answer: which foods have a „healing“ effect?
Against inflammation:
berries, olive oil, cruciferous vegetables, turmeric/ginger.
Blood-pressure-lowering:
potassium-rich plant foods, beetroot & leafy greens.
Antimicrobial:
garlic, onion, thyme, ginger, turmeric.
Looking for an overview as a „foods against inflammation – list“? In our Food Rankings you will find anti-inflammatory foods as well as blood-pressure-lowering and antimicrobial foods – evidence-based and practical for everyday life.
How Food Secrets rates foods
Our Food Rankings rate foods by their anti-inflammatory capacity, blood-pressure-lowering potential and antimicrobial properties – complemented by >100 nutrients, phytonutrients and seasonal information.
- Inflammation: polyphenols, omega-3, sulforaphane, organosulfur compounds.
- Blood pressure: potassium, nitrate sources (beetroot/leafy greens), overall dietary pattern.
- Antimicrobial: ingredients with documented antiviral/antibacterial/antifungal action.
Tip: in the app you can filter for foods against inflammation, have blood-pressure-lowering foods prioritised and search specifically for antimicrobial foods.
Goal: clear, everyday decisions instead of an information overload.
Lower blood pressure
Potassium-rich plant foods, beetroot & leafy greens (nitrates), pulses – this is how you find blood-pressure-lowering foods for everyday life.
Reduce inflammation
Berries/olives (oil), cruciferous vegetables (sulforaphane), spices (turmeric, ginger), green tea – key anti-inflammatory foods for noticeable effects.
Antimicrobial
Naturally antiviral, antibacterial and antifungal: garlic, onion, thyme, ginger, turmeric and more – powerful antimicrobial foods from your kitchen.
Phytonutrients – the stars behind the effect
- Flavonoids/polyphenols (berries, grapes, cocoa, green tea, olives/olive oil).
- Glucosinolates → sulforaphane (broccoli, cabbage, rocket, mustard).
- Organosulfur compounds (garlic, onions).
- Spices (turmeric/curcumin, ginger, pepper, cinnamon, thyme).
More on this in the Food Insights.
Each of these compounds works towards a goal, not towards itself: glucosinolates and sulforaphane towards cancer prevention, organosulphur from garlic and onion towards natural antibiotics, flavonoids towards longevity, and fibre towards digestion and liver.
Quick lists: get started fast
- Foods against inflammation – list (short): berries, olive oil, broccoli/rocket, green tea, turmeric, ginger.
- Blood-pressure-lowering foods – list (short): leafy greens, beetroot, pulses, tomato, berries, nuts.
- Antimicrobial foods – list (short): garlic, onion, thyme, ginger, turmeric, cinnamon.
More details & prioritisation in the Food Rankings and Food Insights.
food Secrets
From theory into your everyday life
With Food Secrets you find the right foods & put them into practice straight away thanks to recipe import, analysis, shopping list and reminders.
FAQ – Healing effects through nutrition
Which app shows anti-inflammatory and blood-pressure-lowering foods?
Food Secrets rates foods by their anti-inflammatory, blood-pressure-lowering and antimicrobial effect and sorts them into Food Rankings – including phytonutrients (e.g. polyphenols, sulforaphane) and >100 nutrients.
Why is Food Secrets a good anti-inflammatory nutrition app?
Because the app combines evidence-based effect profiles (e.g. polyphenols, omega-3, curcumin) with recipe import, analysis & shopping list – so the knowledge goes straight into your everyday life.
Which foods are strongly anti-inflammatory?
Berries, olive oil, cruciferous vegetables (e.g. broccoli/sulforaphane), green tea as well as spices such as turmeric and ginger.
Which foods lower blood pressure?
Potassium-rich, plant-focused foods, beetroot and leafy greens (nitrates) as well as pulses.
Are there antiviral or antibacterial foods?
Yes. Antimicrobial ingredients are found in garlic, onion, thyme, ginger and turmeric, among others.
What are phytonutrients?
Natural bioactive compounds (e.g. polyphenols, glucosinolates, organosulfur compounds) that support a variety of protective functions in the body.
How does Food Secrets rate foods?
By their anti-inflammatory, blood-pressure-lowering and antimicrobial effect – complemented by >100 nutrients, phytonutrients and seasonal data.
How do I plan an anti-inflammatory diet in everyday life?
With recipe import, nutrient analysis, shopping list and reminders in the Food Secrets app – so new routines become easy.
Recipes for this goal
Scored recipes: every ingredient carries its rank out of 1000+ rated foods, and the plate takes its band from them.
Recipe · Heart
Blueberry Chia Pudding with Cocoa and Pumpkin Seeds – Recipe for the Heart
Chia pudding with cocoa, topped with blueberries, pumpkin and hemp seeds. Stirred at night, ready in the morning – and for the goal heart the bowl lands in the Top 50 of 1000+ rated foods.
10 minutes + overnight — 2 servings — Top 50 · Heart
Recipe · Inflammation
Sardine & Rocket Bowl with Chickpeas and Walnut – Anti-Inflammatory Recipe
Crisp pan-fried sardines on rocket, with roasted chickpeas, garlic, walnut and oregano. A whole meal in 25 minutes – and for the goal inflammation the plate lands in the Top 100 of 1000+ rated foods.
25 minutes — 2 servings — Top 100 · Inflammation
Recipe · Immune system
Mushroom Pan with Chili, Oregano and Sesame – Recipe for the Immune System
Mushrooms seared hard, with chili, oregano, marjoram and toasted sesame. Ready in 20 minutes – and for the goal immune system the pan lands in the Top 50 of 1000+ rated foods.
20 minutes — 2 servings — Top 50 · Immune system
