10 Inflammation Fighters
1. Pineapples
Has a potent mix of vitamins, antioxidants, and enzymes (in particular, bromelain). It also protects against colon cancer, arthritis, and macular degeneration.
2. Olive oil
The extra-virgin variety is rich in beneficial monounsaturated fats. Its fatty acids and polyphenols reduce inflammation in cells and joints. A study in the journal Nature found that it’s as effective as Advil at reducing inflammation.
3. Bing cherries
Research by the U.S. Department of Agriculture shows that eating up to 45 bing cherries a day can lower the risk of tendinitis, bursitis, arthritis and gout.
4. Dark chocolate
The flavonoids in dark chocolate inhibit platelet clumping, which reduces the risk for stroke, heart attack and embolisms. Limit intake each day to a half bar with at least 70 percent cacao.
5. Turmeric
Curcumin, the polyphenol that gives the spice its tang and yellow hue, has anti-tumor, anti-arthritis, and anti-inflammatory properties. Studies show that it also inhibits the growth of plaques associated with Alzheimer’s. Sprinkle half a tablespoon on fish or chicken to add color and flavor.
6. Wild fatty fish
Mackerel and other wild fatty fish contain a hearty dose of omega-3 fatty acids, which protect the heart, cells, joints, and brain. The DHA and EPA in the oil of these fish also reduce the risk of colorectal cancer. Choose wild (not farmed) varieties that come from non-polluted waters.
7. Flaxseed
Rich in protein and fiber, these seeds taste great on cereal and yogurt. Their oil also comes in pill or liquid form, and is high in alpha linolenic omega-3s.
8. Almonds
These energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar. They’re also rich in amino acids, which bolster testosterone levels and muscle growth. Eat a third of a cup a day with the skins on. The skin is full of antioxidants. Choose organic almonds.
9. Apples
An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers. If given the choice, opt for Red Delicious, they contain the most inflammation-fighting antioxidants.
10. Whole grains
Whole grains—oatmeal, wheat flour, barley, brown rice—are high in fiber, which calms inflamed tissues while keeping the heart strong and the colon healthy. Beware that not all breads and crackers labeled “whole grain” contain truly whole grains.
Source: MSN Health & Fitness
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