18 anti-inflammatory foods to eat to reduce pain

Tea is rich in antioxidants or flavonoids, which may protect against cell damage that can worsen conditions such as arthritis. Research shows it also contains a chemical that fights inflammation, so consider swapping that morning cup of joe for a green tea instead. Both green and black teas come from the same plant, the differences lie in the areas where each was grown, and how they are processed.

This vegetable contains vitamins C and K, folate, fibre, 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.

Oily fish such as salmon, trout, and anchovies, along with walnuts, linseeds, pumpkin seeds, olive oil, and canola oil contain omega-3 fatty acids that make them powerful anti-inflammatory foods. A University of Pittsburgh study found that people with back and neck pain who took omega-3 fatty acids in supplement form for three months had less pain overall. Eat fatty fish at least twice a week and consider taking a daily omega-3 fatty acid supplement to fight pain. Here’s a table detailing the nutritional value of common fish varieties.

Researchers at Oklahoma State University found that people with osteoarthritis, especially men, who ate 40 grams of soy protein per day for three months had less pain and moved more easily than those who didn’t. Other research also shows that soy food consumption is related to lowering inflammation in women, too. It’s tough to eat that much pure soy protein a day unless you add soy protein powder to shake or smoothie, but it is still worth adding a serving of soya beans, tofu, or soy milk to your daily food intake.

Mushrooms have a variety of compounds that help fight inflammation, specifically phenols and other anti-oxidants, research shows. A special mushroom type, lion’s mane, may also have some inflammation-fighting benefits, too.

Gut health has links with inflammation, so it’s important to consume fermented foods such as sauerkraut, yogurt, and kimchi as part of an anti-inflammatory diet. The health benefits of fermented foods go well beyond inflammation, too. Research also shows they could help lower blood pressure, although more research is still necessary on the topic. Protecting and promoting good gut bacteria by eating fermented food is particularly helpful after taking a course of antibiotics.

Although the perfect ripeness window is small with this fruit, it’s worth gambling your money on this avocados since they contain many nutrients. Compounds like carotenoids and tocopherols in avocados, among others, protect against inflammation and could also reduce your risk of cancer, research shows. Research has also found that the healthiest part of an avocado is most likely to end up in the bin.

Some anti-inflammatory diets claim beans aren’t good for fighting inflammation. However, research shows that they are high in magnesium which is a strong anti-inflammatory, according to US News & World Report. According to the Arthritis Foundation, beans could lower an indicator of inflammation found in the blood making them one of the foods that reduce inflammation. The best beans for fighting inflammation include small red beans, red kidney beans, and pinto beans.

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Source: RD.com