Top 21 Anti-Inflammatory Foods to Fight Sore Joints, Achy Muscles, and More

Top 21 Anti-Inflammatory Foods

Existing chronic pain can limit or block you from doing even your routine activities. The sufferers from any kind of chronic pain can explain how difficult it is. Many people control the pain by using prescribed medications, but in order to control it in the long-term, you can do it by dietary changes.

The prescribed pharmaceuticals will always result in some type of reoccurrence in patterns because they only address symptoms and not causes.

The key to preventing and healing pain is a diet filled with foods that boost your body with the right nutrients to sustain health and prevent pain.

1. Ginger

This root is one of the best painkillers in the world. It has analgesic properties like the popular ibuprofen and even better. It contains numerous active ingredients that reduce pain, causing prostaglandin levels in the body.

The researchers found that effects of ginger are best seen in the people who were suffering from muscular pain. The daily recommended dosage of ginger is between 500 and 1,000 milligrams. It can be added to your foods or consumed in form of the tea.

2. Acai Juice

A glass of acai juice on a daily basis can be used to reduce joint pain, as it improves blood antioxidant levels. Additionally, it is helping people to lose weight and increase energy levels in the process of detoxifying the body.

3.  Coffee

Studies conducted on headache issues showed that 200 milligrams of caffeine (16 ounces of brewed coffee) provide relief from headaches, including migraines to some extent. It is linked with the constricting of the blood vessels.

Keep in mind that relying on caffeine long-term can cause headaches again. So, consume coffee moderately to advance your health.

4. Olive oil

It is called a liquid gold or elixir when it comes to relieving the pain. Thanks to its containment of the antioxidant polyphenols it helps to reduce common pain-causing mechanism in the body. It can be used as a good substitute for butter, but take care of the intake of calories, as it has 120 calories per tablespoon.

5.  Sage

A tea made from brewed sage leaves is the perfect cure for the scratchy and irritated throat. Its healing effects are confirmed not only by herbalists but from medics, too.

A study conducted in 2006 found that spraying sore throats with a sage solution gave effective pain relief, which is similar to a placebo.

6.  Raw Almonds and 7.Walnuts

Raw almonds and walnuts are rich in omega 3 fatty acids and anti-oxidants that help in pain control. They can be added in salads or just munched on as an afternoon snack. Thanks to the powerful Omega-3 fatty acids, they fight pain and inflammation in the body.

8.  Greens

Particular greens like spinach, fenugreek leaves, amaranth, arugula are rich in iron content, but also in Vitamin K, which is helpful in maintaining healthy joints and strong bones.

According to a study, the older adults with abundant blood levels of K were less likely to develop osteoarthritis, compared to those with a low-in-K control group. Additionally, vitamin K helps with blood clotting, so if you’re taking blood thinners, check with your doctor before using it.

9.  Grapes

Grapes, and grape juice contain resveratrol in, which have an analgesic effect similar to aspirin, the grape juice is recommended in case of pain. The women can take one glass while the men can get away with one more.

10.  Flax Seeds and Flax Oil

The fatty acids are known as Omega-3 in the freshly-grounded flax seeds and cold-pressed flax oil, help in relieving any kind of pain. The flax oil shouldn’t be cooked as it then has the opposite effect, irritating the body’s tissues and causing pain. Additionally, flax fiber suppresses appetite and helps support weight loss.

11.  Turmeric

Turmeric (Curcuma longa) is commonly used in an Indian kitchen. However in the last period it also shows effective anti-inflammatory properties, when dealing with acute inflammation. Its healing effects are due to the therapeutic ingredient curcumin. Curcumin suppresses pain through a similar mechanism as drugs like COX-1 and COX-2 inhibitors. You can use standardized extract with 1500 mg of curcumin content per day.

12. Salmon, 13. Mackerel and 14. Herring

Those 3 types of fatty fish also contain valuable oils, such as Omega-3s. It is converted in the body into hormone-like substances that decrease inflammation and pain. Dr. Alfred D. Steinberg, an arthritis expert stated that the fish oil is an anti-inflammatory agent, acting directly on the immune system. It can suppress 40 to 55 percent of the release of cytokines, and save the joints from destroying.

Many studies that treat this issue, also demonstrate that eating moderate amounts of fish or taking fish oil is a real treat to reduce pain and inflammation, particularly for arthritis sufferers.

15.  Celery and Celery Seeds

More than 20 anti-inflammatory compounds in celery and celery seeds, according to James Duke, Ph.D., author of The Green Pharmacy, take powerful anti-inflammatory action. They can be used as an addition to soups, stews or as a salt substitute in many recipes.

16.  Sour Cherries

British researchers discovered one of the best remedies for relieving the inflammation, 1 ounce of concentrated cherry juice twice daily. The treatment lasts for 10 days. Researchers found that it is due to the anti-inflammatory and antioxidant properties of tart cherries. For this purpose can be used some other dark red and purple fruit juices like pomegranate, grape, blueberry, acai, and cranberry. Sweet cherries can also be effective for this purpose.

17. Blackberries, 18. Raspberries, 19. Blueberries and 20. Strawberries

Those four types of berries are excellent anti-inflammatory foods, as they increase the amounts of compounds called heat-shock proteins that decrease as people age. In such a case occur an inflammation, pain and tissue damage.

All berries above are full of vitamin C, an antioxidant with powerful pain-reducing properties.

21. Cayenne Pepper

Due to its powerful anti-inflammatory compound capsaicin, the cayenne pepper drastically decreases the inflammation.



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