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Olive oil

Olive oil
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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

Pineapple
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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. Find out four great habits for eating well.

Apples

Apples
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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. Healthy food trends come and go; find out which popular super foods were hated a century ago.

Nuts and seeds

Nuts and seeds
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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 raw, unsalted almonds, flaxseed and chia seeds. Walnuts are also packed with omega-3.

Green, leafy vegetables

Green, leafy vegetables
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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 colour and thus make them great foods that reduce inflammation. Kale is the standout hero among this group of greens.

Dark chocolate

Dark chocolate
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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 per cent dark chocolate is best. Need convincing? Here are the facts about this sweetest of superfoods.

Brown rice

Brown rice
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Brown rice and other whole grains high in fibre can help fight inflammation. Fibre is known to lower c-reactive protein, a substance found in the blood produced by the liver in response to inflammation, Healthline reports. Here’s a rundown on the different rices available in the supermarket.

Grapes

Grapes
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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. Does drinking red wine protect you from heart disease?

Cherries

Cherries
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Cherries contain chemicals called anthocyanins, which give berries their blue and red colours and fight inflammation in the same way aspirin does, according to research. Raspberries and strawberries are also anti-inflammatory foods.

Onions and garlic

Onions and garlic
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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. Garlic and onions also have cleansing benefits.

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