Extra-Virgin Olive Oil
6 Anti-Inflammatory Foods - EVOO
This is a probably a shocker, but extra virgin olive oil has very similar anti-inflammatory properties as NSAIDs.
This has been attributed to the compound in the oil called oleocanthal, which prevents the production of tCOX enzymes, which are associated with inflammation at a cellular level.
By inhibiting them, the inflammation and the increase in the severity of pain are dramatically reduced.
Interestingly, there is evidence to suggest that the amount of ‘throaty bite’ when swallowing extra virgin olive oil has a strong correlation with the amount of oleocanthals contained within the oil.
The same study postulated that virgin olive oils from the Tuscany region had the highest amount of oleocanthal levels.
A study in the American Journal of Biological and Pharmaceutical Research also reported that extra virgin olive not only helped with chronic inflammation but that it relieved acute inflammation.
Researchers have reported that three half tablespoons of extra virgin olive oil is as effective as a 200 mg tablet of ibuprofen.
Ginger
6 Anti-Inflammatory Foods - Ginger
If you don’t have ginger on your spice rack or in your fridge, you might want to consider purchasing this potent spice.
Ginger is one of those natural anti-inflammatory foods that can treat arthritis symptoms, but it’s also great for a whole host of other issues like upset stomach and nausea.
A study from the University of Miami reported that ginger extract reduced knee pain associated with osteoarthritis by as much as 40% when compared to the placebo group.
If you’re going the supplement route, bear in mind that not all supplements are created equally.
Whether you’re buying a capsule, powder, oil or tea, look for ginger products that make use of “super critical extraction” as this is the purest form of ginger.
For the best results in terms of reducing inflammation, consume between 100-200 mgs on a daily basis.
Onions
6 Anti-Inflammatory Foods - Onions
Sure, onions add flavor to so many of your dishes, but did you know they’re anti-inflammatory foods that are packed with antioxidants? That makes them one of the top foods to eat for arthritis.
Onions are packed with flavonoids and it’s these anti-oxidants that facilitate the mopping up of any free radicals before they get the chance to cause any harm.
The main flavonoids found in onions are ‘quercetins.’
Specifically quercetin inhibits the leukotrienes, prostaglandins and histamines that are associated with inflammation in both forms of arthritis.
Eating onions also helps with bone growth and this may aid in repairing some of the osteoarthritis induced damage.
Onions can also help to improve heart health, lower your blood cholesterol levels and help with the prevention of certain cancers.
Take note: not all onions are as healthy as one another! Research has indicated that anti-oxidants are higher in shallots, yellow and red onions. Conversely, white and sweet onions contain a lower amount of anti-oxidants.
Generally, the rule of thumb is this: the more pungent the smell of the onion; the more powerful it actually is