ANTI-INFLAMMATORY TYPES OF FOOD TO START EATING NOW

HERBS AND SPICES:

These are powerhouses of antioxidants, phytochemicals, enzymes and nutrients that fight inflammation at a cellular level. Curcumin in turmeric is one of the best known of all anti-inflammatory compounds, but don’t forget ginger, cayenne and cinnamon. Rosemary and thyme are powerful immune stimulants but virtually every herb has something nutritionally unique to offer.

GINGER:

Use it liberally in its fresh form for its gingerols, powerful compounds with antibacterial, anti-inflammatory and antioxidant properties that are wonderfully healing.

PEPPERS:

While peppers are part of the deadly nightshade family, which may be inflammatory to arthritics, they are packed with inflammatory-biomarker-reducing vitamin C, bioflavonoids, betacarotene, quercetin and luteolin. The quercetin in red pepper and onion acts as an antihistamine by working on the mast cells that pump out histamine.

BLUEBERRIES:

These reduce inflammation due to a class of antioxidants called flavonoids, and anthocyanins in particular, which ‘turn off’ inflammation. They also contain resveratrol, a polyphenolic compound that promotes an anti-inflammatory response by scavenging free radicals.

GREEN TEA – AND MANY HERBAL AND FLOWER TEAS:

Green tea contains catechins, a group of antioxidants, including a special one called epigallocatechin gallate or EGCG that inhibits cellular oxidation.

DARK CHOCOLATE (IN LIMITED AMOUNTS):

The antioxidants present in the cacao bean have been found to house anti-inflammatory compounds that shut down genes linked to insulin resistance and inflammation.

SALMON:

Deep water, wild caught salmon has the most wondrously healthy anti-inflammatory fats – DHA and EPA – that attack inflammation by increasing adiponectin, a protein that helps to break down fatty acids.

BROCCOLI:

Broccoli has many wonderful compounds, including glucosinolates, sulforaphane and indole-3 carbinol – all of which reduce inflammation.

EXTRA-VIRGIN OLIVE OIL:

Oleocanthal, which is found only in extra-virgin olive oil, has a positive impact on the inflammatory process in joint cartilage, working in a similar way to ibuprofen in that it blocks the production of the pro-inflammatory COX-1 and COX-2 enzymes – but without the side-effects of the drug.

BONE BROTH:

The collagen that leaches out of the bones is rich in healing, inflammation-quenching glycine and proline, plus many minerals that work as co-factors to bring about swifter healing.