7 Top Anti Inflammatory Foods


By making some simple changes to our diet and incorporating anti inflammatory foods into your diet you can help to alleviate the symptoms of arthritis. Remember the golden rule – all things in moderation.

You may even have a really great anti inflammatory foods recipe of your own. You can share it with everyone here.

Suggested diets to reduce inflammation include those rich in vegetables and low in simple carbohydrates and fats. Make sure you stay away from saturated fats and trans fats.

Let’s face it – Most of us are quite happy to take our car for a service or check the battery, but do you eat and drink with your health in mind or check your own energy inputs (food/alcohol) and outputs (exercise/activity) 

1.       Nopal Juice – The active ingredient in nopal juice is Oputia Ficus Indica and to date has more than 287 studies to prove its efficacy. I personally drink nopal juice and no longer take any anti inflammatory medicines or painkillers for my OA.  

2.       Extra Virgin Olive Oil -  Since before the time of Christ olive oil has been used in cooking and forms a normal part of the Mediterranean diet. Most scientists agree it is the polyphenols contained in the oil that not only reduce inflammation, but may also reduce cholesterol and lower you risk of heart disease (a problem that increases in both OA & RA sufferers). Unlike seed oils, extra virgin olive oil is pressed form the whole fruit, using the flesh and center. The secret to longevity in Mediterranean culture, this oil provides a healthy dose of fats that fights inflammation, can help lower risks of asthma and arthritis, as well as protect the heart and blood vessels so as you can see is one of our top anti inflammatory foods.   

3.      Oily Fatty Fish - Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. Combined with salad you can eat fish until the cow’s come home. But you should cook this in a healthy way – no deep frying! Try crumbed with a spray of extra virgin olive oil, or steamed. In a 2009 study from the University of Hawaii, men who ate baked or boiled fish (as opposed to fried, dried, or salted) cut their risk of heart disease by 23 percent compared to those who ate the least. 

4.       Cruciferous Vegetables - Broccoli, brussel sprouts, kale and cauliflower are all loaded with antioxidants. Naturally detoxifying, they can help rid the body of possible harmful compounds.

5.       Nuts – Another great anti inflammatory foods are nuts . Almonds are great, as is almond milk.  Nuts are rich in fiber, calcium, and vitamin E. Walnuts have high amounts of alpha-linolenic acid, a type of omega-3 fat. All nuts, though, are packed with antioxidants, which can help your body fight off and repair the damage caused by inflammation.

6.       Green Tea - Used for centuries for a variety of medicinal purposes, green tea is an excellent source of polyphenols which may help to reduce free radicals in the body which can cause inflammation.

7.       Cloves – There is an old wives toothache recipe using rum and cloves. My father used to say that if the cloves failed to fix the toothache, at least the rum would make it fun! Cloves contain an anti inflammatory foods chemical called eugenol. In recent studies, this chemical inhibited COX-2, a protein that spurs inflammation (the same protein that so-called COX-2 inhibitor drugs such as Celebrex quash). The combination of anti-inflammatory and antioxidant properties provides health benefits, from boosting protection from heart disease to helping stave off cancer, as well as slowing the cartilage and bone damage caused by arthritis.

The Anti Inflammatory Foods Pyramid

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