6 Superfoods For Pain-Free Running
What to eat to avoid chronic inflammation, which can sideline you and keep you there
a significant effect on our levels of systemic inflammation; certain foods increase it, while others lower it. Try to limit your consumption of foods that cause inflammation, such as refined carbs, trans fats, processed meats, sugars and alcohol. If you’re regularly consuming these, you’ll be triggering the body’s inflammatory responses, possibly compromising your health and performance. And try adding these anti-inflammatory heroes to your diet.
1. Oily fish
Powerful anti-inflammatory foods include those that contain omega-3 essential fats. Oily fish such as mackerel, sardines and salmon are not only packed with protein to aid muscle recovery, they are also among the best sources of omega-3s.
2. Turmeric
Curcumin, a compound in turmeric, is a powerful antioxidant and antiinflammatory. Its antiinflammatory properties make turmeric a great choice for runners, as it combats exercise-induced muscle damage and helps to ease aches and pains. Include this spice in your cooking or try a turmeric latte as an alternative to your morning coffee.
3. Berries
Along with omega-3 fatty acids, antioxidants are also key in combatting inflammation. Antioxidants protect cells from the effects of molecules called free radicals, which can lead to inflammation, so including foods with antioxidant properties is also key in an antiinflammatory diet. Blueberries, strawberries, blackberries, as well as other berries, contain antioxidants that have
anti-inflammatory properties, so throw a handful into your morning protein shake to help protect yourself.
4. Flaxseeds
Flaxseeds, also known as linseeds, contain omega-3 fats, particularly alphalinolenic acid (ALA). These are contained in the seed’s shell, which is difficult to digest, so it is best to opt for ground flaxseeds, or throw them into your blender to get the benefits. They are also an excellent source of dietary fibre.
5. Avocado
Avocado is a great source of vitamin E, one of the most potent antioxidants when it comes to reducing inflammation. Vitamin E also promotes healthy skin and supports your immune system. Avocados contain magnesium, potassium, fibre and healthy fats – and they taste great on toast.
6. Walnuts
Walnuts are packed with antioxidants and are one of the best plant sources of omega-3 fats, making them an anti-inflammatory star. Throw a handful into your smoothie or add some as a topping to your breakfast porridge for a filling, nutritious energy boost.