1. Tumeric – Is an Asian spice usually found in mixed curry powder and some Indian dishes. It contains a powerful, natural and non-toxic compound called curcumin. Recent studies have found that turmeric’s natural anti-inflammatory benefits are equal to hydrocortisone and Motrin, but without their undesired side effects.Antonym- Sugar. It can hardly be called a “spice”, but the worldwide use of sugar challenges the effects of any spice. Sugar has led to a host of illnesses linked to the over consumption of this high glycemic load. A diet high in sugar will directly cause inflammation in the bod. With it’s removal, will be an overall relief of pain.
  2. Pineapple – Aside from being a great source of Vitamin C, it is also rich in the protein-digesting enzyme bromelain, making Pineapple a natural anti-inflammatory agent that is quite helpful in reducing swelling, bruising and pain in musculoskeletal injuries, as well as arthritis, bursitis and tendonitis (DiNubile, 2005; Fitzhugh et al. 2008; Mozian, 2000; Walker et al., 2002)
  3. Wild Alaskan Salmon –  Is one of the best sources of omega-3 fatty acids which are heavy hitters in the fight against inflammation. Omega-3s are used to treat a wide range of inflammatory diseases, from heart disease to Alzheimer’s to autoimmune disorders. Other oily fish such as sardines, anchovies, and mackerel are also anti-inflammatory.
  4. Tart Cherries – A glass of tart cherry juice a day may help keep the doctor away … that’s because tart cherries contain inflammation-fighting antioxidants known as anthocyanins. Tart cherries have been found to reduce numerous biomarkers of inflammation, including inflammation of abdominal fat, plasma and the heart.
  5. Nuts – Have long been linked with coronary heart disease than other high caloric foods. A 2005 study in the American Journal of Epidemiology of more than 6,000 people found those who ate the most nuts and seeds had the lowest levels of inflammatory markers in their blood. (Soak for better digestion)
  6. Spinach – is loaded with Vitamin E, anti-inflammatory compounds, omega-3 fatty acids, including alpha-linolenic acid and it’s also high in B-Vitamins (DiNubile, 2005). Spinach also has anti-inflammatory properties of which one study showed it to reduce asthmatic inflammation (Heo et al., 2010).What’s even more fascinating is spinach contains naturally-occuring plant-based steroids called phytoecdysteroids (Bakrim et al., 2008; Bathori et al., 2008). Phytoecdysteroids are analogues of arthropod steroid hormones found in plants and are used in defense from predation by non-adapted predators such as insects (Dinan, 2009).In fact, research has looked at phytoecdysteroids as possibly a safer alternative to the treatment of pathological conditions where anabolic steroids are routinely applied (Bathori et al., 2008).
  7. Sweet Potato – In terms of nutritional content, sweet potatoes are incredibly rich in beta-carotene, a precursor used by the body to make vitamin-A. In fact, one cup of sweet potatoes offers a whopping 30 milligrams of beta-carotene (Mozian, 2000). Sweet potatoes are also a good source of alpha-tocopherol, ascorbic acid, anthocyanins and fiber (Bovell-Benjamin, 2007; Mozian, 2000).The biggest anti-inflammatory benefits that come from sweet potatoes are their high amounts of antioxidants, mainly beta-carotene, alpha-tocopherol and ascorbic acid. Studies have begun to show that these particular antioxidants may protect against the development and progression of knee osteoarthritis (McAlindon et al., 1996; Seki et al., 2010).
  8. Kelp – such as kombu contains fucoidan, a type of complex carbohydrate that is anti-inflammatory, anti-tumor and anti-oxidative. A few studies on fucoidan in recent years have found promising results in using the brown algae extract to control liver and lung cancer and to promote collagen synthesis. The high fiber content of kelp also helps to induce fullness, slow fat absorption and promote weight loss. But whenever possible, get only organic kelps harvested from unpolluted sea.
  9. Broccoli -is one of the most anti-inflammatory foods on the planet. This Arthritis Healing Superfood relieves joint pain and encourages new cartilage growth. Sulforaphane, vitamin C, vitamin K, beta carotene, selenium, calcium and the pain-reliever salicylic acid top the list of its healing ingredients. All members of Broccoli’s cruciferous family of vegetables play a critical role in The Arthritis Healing Diet.                                    Broccoli eases inflammation with sulforaphane. The naturally-occurring sulfur compound called sulforaphane prevents joint pain in the same way COX-2 arthritis drugs do, but without the potentially dangerous side effects. Plus, the beneficial effects last longer. Johns Hopkins researchers studying COX-2 drugs found that compounds in cruciferous vegetables such as broccoli can stop pain before it starts.

     How broccoli relieves arthritis pain. Broccoli is loaded with salicylic acid (SA), the active pain-relieving ingredient in aspirin. SA reduces joint inflammation by inhibiting the production of prostaglandin hormones, which cause joint swelling and tenderness. A study published in the British medical journal Lancet noted that getting salicylic acid from food provides the same anti-inflammatory benefits as aspirin with absolutely none of the bleeding problems. They also found that vegetarians have higher levels of salicylic acid in their bloodstreams than non-vegetarians, sometimes equal to the amount in a daily aspirin. Broccoli, peppers and spinach are all top in SA and featured in The Arthritis Healing Diet.

10. Onions and Garlic. Onions not only provide a sweet taste to your savory meals, but also they have lots of quercetin, a potent antioxidant that can help your body fight inflammation. Try onions with your grain dishes, or prepare with eggs and greens. Garlic has long been a folk remedy for colds and illness, and its anti-inflammatory properties are amazing! Garlic contains sulfur compounds that stimulate your immune system to fight disease.

One Response to “Top 10 Anti – Inflammatory foods”

  1. Enrique Pasion

    Thank you for this article on the top ten anti-inflammatory foods that we should be sure to include in our diets. I really do appreciate your posting this.


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