Fill up on these nutritious whole foods to nourish your body, stop pain, and ease painful inflammation.
Olive Oil
Researchers at the University of Pennsylvania have found that a chemical in extra-virgin olive oil, oleocanthal, inhibits inflammatory enzymes in the same way that ibuprofen does. Drizzle olive oil on veggies, salads, and other foods that reduce inflammation.
Pineapple
Bromelain, a protein-digesting enzyme, makes this tropical fruit one of the most potent anti-inflammatory foods. Studies show that eating pineapple may reduce pain in patients with knee osteoarthritis and rheumatoid arthritis and lower swelling in people with carpal tunnel syndrome.
Nuts and Seeds
Various nuts and seeds have a good amount of magnesium, l-arginine and vitamin E, which may play a role in keeping inflammation under control. The ideal option is the raw, unsalted nuts. The Arthritis Foundation National Office specifically recommends walnuts, peanuts, almonds, pistachios, flax seed, and chia seeds, too. Here are 10 proven ways to fight inflammation.
Broccoli
This vegetable contains vitamins C and K, folate, fiber, and antioxidants. Broccoli, high in sulforaphane, fights inflammation by reducing your levels of cytokines, research shows. Other fruits and vegetables rich in sulforaphane, or foods that reduce inflammation, include kale, cabbage, bok choy, cauliflower, Brussels sprouts, and more.
Apples
These popular fruits are just one of the many foods that reduce inflammation because they contain quercetin, an anti-inflammatory antioxidant. No wonder one a day keeps the doctor away.
Brown Rice
Brown rice and other whole grains high in fiber can help fight inflammation. Fiber is known to lower c-reactive protein, a substance found in the blood produced by the liver in response to inflammation, Healthline reports. Pair this rice with some other foods that reduce inflammation for a meal with a nutritious punch.
Onions and Garlic
Foods that reduce inflammation like this family of bulb vegetables are high in anti-inflammatory substances, as well as sulfur compounds, that help stimulate the immune system to keep everything running smoothly. Here are the 6 foods that could be linked to fibromyalgia pain.
Grapes
Chomp on some grapes or mulberries or sip wine (yes!) for a dose of resveratrol, which inhibits inflammatory enzymes in much the same way aspirin does (but without the stomach irritation). Grapes also have anthocyanins which reduce inflammation, too. These are the 14 rules of the anti-inflammatory diet.
Dark Chocolate
Yes, you read that correctly. Dark chocolate contains chemicals and anti-oxidants that help fight inflammation. According to a large Italian study, people who ate about one square of dark chocolate every three days had significantly lower measures of a protein associated with inflammation than those who ate no chocolate at all. At least 70 percent dark chocolate is best. These are the 12 foods that make inflammation worse.
Kale
Vegetables, like kale, chard, bok choy, and silverbeet are anti-inflammatory foods because they’re packed with anti-inflammatory carotenoids. These plant pigments give green and orange produce their vibrant color and thus make them great foods that reduce inflammation.