Anti-inflammatory foods
green leafy vegetables, such as spinach, kale, and collards. nuts like almonds and walnuts. fatty fish like salmon, mackerel, tuna, and sardines. fruits such as strawberries, blueberries, cherries, and oranges.
1. Fatty varieties of fish. Loaded with health-promoting omega-3 fatty acids, some varieties of fish, like sardines, salmon, trout and herring, have been associated with reductions in a measure of inflammation called C-reactive protein (CRP).
Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity.
Active principles in plant-based foods, especially staple fruits, such as bananas and plantains, possess inter-related anti-inflammatory, anti-apoptotic, antioxidative, and neuromodulatory activities.
Orange, tomato, pineapple and carrot juices are all high in the antioxidant, vitamin C, which can neutralize free radicals that lead to inflammation. Tart cherry juice has been shown to protect against gout flares and reduce OA symptoms.
Consuming eggs regularly can lead to an increased amount of swelling and joint pain. The yolks contain arachidonic acid, which helps trigger inflammation in the body. Eggs also contain saturated fat which can also induce joint pain.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
Are eggs an anti-inflammatory food? Yes. Eggs are a source of vitamin D, which has anti-inflammatory effects. 10 They're also a good source of protein and B vitamins.
Based on visual observation, the ancients characterised inflammation by five cardinal signs, namely redness (rubor), swelling (tumour), heat (calor; only applicable to the body' extremities), pain (dolor) and loss of function (functio laesa).
DON'T Avoid Nightshade Vegetables
Tomatoes, white potatoes, peppers, and eggplants are sometimes called “nightshade” veggies. Some people say they have less joint pain and inflammation when they stop eating nightshades, but research hasn't shown this.
Therefore, honey, as it has anti-inflammatory activity, may contribute positively to the prevention of metabolic and cardiovascular diseases particularly in case honey mixed with other healthy foods.
Lemon water has several health benefits thanks to its high vitamin C concentration, flavonoid content, and acidity. Both flavonoids and vitamin C are strong antioxidants and have anti-inflammatory effects, therefore they may protect cells from damage and reduce inflammation in the body.
We know by now that turmeric contains curcumin which happens to be one of the best natural anti-inflammatory and anti-oxidant component.
For acute inflammation, rest, ice and good wound care often relieve the discomfort in a few days. If you have chronic inflammation, your healthcare provider may recommend: Supplements: Certain vitamins (vitamin A, vitamin C, vitamin D) and supplements (zinc) may reduce inflammation and enhance repair.
Hydration Fights Inflammation
Hydration helps our bodies fight inflammation by flushing out toxins. Adequate water intake can also help keep our joints well lubricated and prevent gout attacks. Most of the water in our bodies is stored in connective tissue (tendons, ligaments, etc.)
Bromelain is a mixture of proteolytic enzymes derived from pineapple (Ananas comosus) fruit and stem possessing several beneficial properties, particularly anti-inflammatory activity.
Inflammation is a normal part of the body's defense to injury or infection, and, in this way, it is beneficial. But inflammation is damaging when it occurs in healthy tissues or lasts too long. Known as chronic inflammation, it may persist for months or years.
Load up on anti-inflammatory foods
Some of the best sources of omega-3s are cold water fish, such as salmon and tuna, and tofu, walnuts, flax seeds and soybeans. Other anti-inflammatory foods include grapes, celery, blueberries, garlic, olive oil, tea and some spices (ginger, rosemary and turmeric).
Unlike most fruits, avocados are a good source of vitamin E, a micronutrient with anti-inflammatory effects. Diets high in these compounds are linked to decreased risk of the joint damage seen in early OA. Studies also show eating avocados daily increases “good” HDL cholesterol and lowers “bad” LDL cholesterol.