Six Anti-Inflammatory Foods To Combat Arthritis

Six Anti-Inflammatory Foods: Plant Based

My top six anti-inflammatory foods for fighting arthritis are plant based foods. A plant based diet in general is an anti-inflammatory diet because of its mixture of fiber, good fatty acid ratios, and antioxidants.

An exception for a few people are the nightshade family of plant based foods that include white potatoes, red bell peppers, tomatoes, and eggplant. These foods contain a compound called solanine which triggers an inflammatory reaction in a small number of people. For people who can’t tolerate solanine, it is best to avoid these foods.

The main goals of arthritis treatment include the reduction of inflammation and improved function of affected joints. Nonsteroidal anti-inflammatory drugs (NSAIDs) and steroids are used to treat pain and inflammation. A natural and proactive way to do the same thing is by eating an anti-inflammatory diet.

Plant Based Foods That Fight Inflammation And Inflammatory Pain

Omega-3 Fatty Acids

Omega-3 is not a food in itself but this anti-inflammatory fatty acid it is contained to some very healthy plant based foods, and I present it as a category on this anti-inflammatory foods list. Chia seeds, flax seeds, and walnuts are excellent sources of omega-3 fatty acids, in particular alpha-linolenic acid (ALA).

Studies have shown that omega-3 fatty acids have anti-inflammatory properties, especially EPS and DHA, which ALA is converted into. Studies have shown that omega-3 can reduce the symptoms of rheumatoid arthritis, osteoarthritis, inflammatory bowel disease (IBS), painful menstruation, and lupus.

Tumeric – Curcumin

Tumeric is a spice that has been used for centuries in traditional medicine to treat inflammation and joint pain. Turmeric contains a compound called curcumin that has been shown to block the activity and the synthesis of cyclooxygenase-2 (COX2) and 5-lipooxygenase (5-LOX), as well as other enzymes that promotes pain, swelling and inflammation.

Ginger

Ginger reduces inflammation and suppresses the synthesis the pro-inflammatory molecules in the body known as prostaglandins. Studies have shown that ginger extract can inhibit or deactivate genes in our body that encode the molecules involved in chronic inflammation.

Cayenne Pepper

Cayenne pepper’s capsaicin compound reduces the amount substance P in the body, which is a chemical that carries pain messages to the brain. By reducing the amount of substance P in the body, pain messages to the brain are reduced resulting in less pain. Capsaicin medicines are made for the treatment arthritis, muscle pain, and nerve pain.

Top Six Anti-Inflammatory Foods And The Plant Based Diet

Chia seeds, flax seeds, walnuts, turmeric/curcumin, ginger, and cayenne pepper are my top six anti-inflammatory foods. These foods added to any diet in sufficient quantity can help combat inflammation and arthritis.

Adding these foods to a plant based diet maximizes the arthritis fighting capabilities of the top six anti-inflammatory foods. As part of a plant based diet these anti-inflammatory foods will not have to combat the inflammatory properties that meat protein, diary, additives, preservatives, disease, antibiotics, and hormones from factory farmed animals introduce into the body.

The wide variety of antioxidants and phytochemicals in vegetables, fruits, nuts, legumes, and grains give the plant based diet its anti-inflammatory properties, which supports the arthritis fighting power of the top six anti-inflammatory foods and healthy living.

References:
Omega-3 fatty acids
Anti-inflammatory Curcumin
Cayenne – University of Maryland

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