Anti-Inflammatory Foods

It’s important to know what foods to select whenever you are experiencing any type of pain, especially as it relates to a joint articulation syndrome. Even though much of our foods have been depleted of their normal vital nutrients due to sub-standard soils, it is still important to be aware of what we ingest. Whenever possible, buy “organic” as it is very difficult to wash off all the pesticides, especially smaller items such as berries. The following mentioned foods are the top 10 “anti-inflammatory” foods.

Make sure they are in your diet on a regular basis if you are experiencing any type of inflammatory-joint lesion issue:

  1. Fruits: The primary focus should be the darker colored fruits.
    Grapes – red, green & purple (They contain “quercitin” which is an antioxidant.)
    Blueberries (Contain high levels of “anthocyanin”-an antioxidant that is known to reduce inflammation.)
    Apricots– contain “beta-cryptoxanthin”, a member of the carotenoid family that is known to be “antioxidant”. This has been shown to reduce the risk of lung & colon cancer.
    (*Note: Be careful when purchasing apricots that they are “sulfur” free. My personal favorite  are the “Turkish” apricots.)
  2. Pineapple: The core of the pineapple contains the enzyme “bromelain”. Fresh pineapple or in a supplement form gives you more bromelain than the canned fruit.
  3. Vegetables: Fresh organic vegetables are very good to reduce inflammation, especially in the “cruciferous” family. The cruciferous family would include:
    Cauliflower
    Broccoli
    Brussel sprouts
    Cabbage
    Watercrest
    Bok Choy
  4. Salmon: One of the healthiest fish to eat & contains anti-inflammatory “omega-3’s” a. wild caught sockeye is considered the best of the salmon family. Always try to eat fresh whenever possible.’
  5. Ginger: By ingesting ginger daily, a study in 2010 showed that it helped reduce muscle pain associated with exercise by a 25%! Ginger is also well known for “anti-nausea”.
  6. Olive oil:  Extra virgin olive oil is considered one of the healthiest fats for fighting inflammation
    (*Note: In the Mediterranean, olive oil is considered the secret element to longevity.)
  7. Garlic:  It contains “allicin” which has an “antiplatelet” activity.
    (*Note: Prevents blood platelets from sticking together) Garlic contains the amino acid “alliin” which when activated thru crushing garlic, reacts with an enzyme also found in garlic “allinase”. Once the enzyme reacts with the amino acid, “allicin” is produced.  This is one of the oldest medicinal foods on the planet. It has the following properties:  lowers serum cholesterol, lowers the LDL cholesterol (bad cholesterol), lowers triglyceride levels up to 22%, reduces arterial plaque.)
  8. Turmeric: This is an Asian/Indian spice found in most dishes. Turmeric spice contains “curcumin”. It has also been found to transport heavy metal toxicity of “aluminum” out of the brain, thus, preventing Alzheimers disease.
    (*Note: There are minimal cases noted in India of Alzheimers where turmeric is used quite frequently in their curry dishes.).
  9. Sweet Potatoes: Come in two types: yams (orange color) & the more yellow appearance They have a valuable source of complex carbohydrates, beta-carotene, fiber, manganese and vitamins B6 & C. It’s important to eat the skin with the potatoes. The only precaution is to be careful of the amount you ingest if you have blood sugar issues as it is high on the glucose sugar index.
  10. Avocadoes: This amazing vegetable contains a high content of a friendly fat called “monounsaturated” fat from  “oleic acid”.
    (*Note: California grown avocadoes contain 20% less calories than the Florida grown type.) California avocadoes rank highest in “lutein”, which acts as an antioxidant, abd beta-sitosterol, which blocks cholesterol absorption. )

Sources: “The 150 Healthiest Foods on Earth” by Jonny Bowden. “Frozen shoulder Syndrome” by Neil Asher, BSc, Ost founder of NAT