Did you know that one of the most effective ways to fight low-grade inflammation is by choosing the right food menu? Here’s a list of top ten foods that help fight inflammation:
Cherries and Berries: While majority of us may turn to pain relievers as the first course of action when we experience pain, Dr. Muraleedharan Nair, Prof. of natural products and chemistry at Michigan State University, noticed that simple tart cherry extract is ten times more effective than regular pain killers for relieving inflammation. About two tablespoons of the concentrated juice, when consumed regularly, can produce effective results.
For his studies, Dr. Nair used sweet cherries, raspberries, blackberries and strawberries, all of which showed similar effects.
Several other research have shown that blueberries are also excellent in relieving pain. Scientists discovered that when people consume blueberries regularly, there is an increase in the amount of compounds called heat-shock proteins. They reduce inflammation, pain and tissue damage.
Celery: Nearly 20 compounds in celery, including celery seeds contain a substance called apigenin, which is known for its anti-inflammatory action. Celery seeds can therefore be added to soups, stews or as salt substitute to recipes.
Ginger: Ginger, which has been widely used in treating inflammation and pain, helps in reducing the pain-causing prostaglandin levels in the body. Indian researchers have noticed that patients suffering from muscular pain, when given 500 to 1000 milligrams of ginger per day, experienced improvement.
Turmeric: Numerous research have shown that turmeric is an effective anti-inflammatory herb in dealing with acute inflammation, due to its therapeutic ingredient, curcumin. This ingredient helps by suppressing pain, in a manner similar to that of drugs like COX-1 and COX-2 inhibitors.
Flax seeds / Flax oil: Freshly ground flax seeds and cold-pressed flax oil are best in fighting inflammation, due to their high Omega-3 content. However, care should be taken not to cook flax oil, as flax oil when cooked may have the opposite effect, further increasing the pain.
Raw walnuts / Walnut oil: Raw walnuts contain the same powerful Omega-3 fatty acids that fight pain and inflammation in the body.
Broccoli: contains plenty of vitamin C and calcium, and is effective in fighting inflammation, particularly eye inflammation.
Onions and Garlic: Onions contain plenty of quercetin, a potent antioxidant that helps fight inflammation. Garlic is also recommended during cold and illness, as it has amazing anti-inflammatory properties.
Pineapple: It is another tart fruit just like the cherries, and contain bromelain, an antioxidant that can boost immunity naturally.
Grapes: Grapes contain the antioxidant resveratrol that fights inflammation and cancer. Drinking grape juice can lower inflammation in people with stable coronary artery disease.
Hence, by just adopting a healthy eating pattern, you can take a proactive step in fighting inflammation, by incorporating these super-foods into your diet. Thus, with the right diet and lifestyle, you can fight pain, inflammation and associated illness. When at pain, food is no-doubt, the easiest and best medicine.