Athletes and people with disorders, such as arthritic, lupus, and other illnesses that cause inflammation, can alleviate at least part of their discomfort by altering their diet. Foods that are high in essential fatty acids, such as Omega 3, 6, and 9, are extremely beneficial in relieving inflammation. Flax seeds and cold water fish, such as mackerel and salmon, are excellent examples.
Raw vegetables that are high in fiber are also high in nutrients. Add foods that contain sulfur to your diet. Green leafy vegetables, oatmeal, whole-grain foods, soybean products and brown rice are just a few. Fruits like avocados and tart red cherries are two of the most prevalent when it comes to reducing inflammation.
Foods with bioflavonoids are also known to have anti-inflammatory properties. Citrus fruits, rose hips, papaya, grapes, apricots and cherries are rich with bioflavonoids and vitamins. They also contain certain enzymes that work with other nutrients to reduce inflammation. Bromelain can be found in pineapples and papaya and has been proven to be an excellent anti-inflammatory.
What to Look for
When looking for foods that have anti-inflammatory properties. Keep a few things in mind. Probably the most important aspect in this is to keep things fresh and simple. Foods that are over-processed or have a lot of preservatives tend to lose much of their nutritive value in the mix. Read labels. Look in the list of ingredients. If there are a lot of words you can't pronounce or just sound nasty, they are most likely something you don't want to be eating.
Look for ripe or almost ripe, fruits and vegetables. Learn to incorporate fresh foods into your menus. It's not that hard, and if time is an issue, set aside one day a week and spend some time cooking. Freeze what you don't eat that day in individual containers. Many popular fruits and vegetables have some anti-inflammatory properties. It's just learning to cook them in such away that the nutrients aren't lost.
Part of the reason anti-inflammatory foods help reduce inflammation is that they reduce acid levels in the body. Inflammation is usually worse when acid levels are high. Mix 1 teaspoon of apple cider vinegar and 1 teaspoon of honey in a large glass of water. Drink once or twice a day to keep acid levels low.
Common Pitfalls
If you are looking for foods that have anti-inflammatory properties, there are several you should avoid. Dairy products and red meats are two of the biggest challenges. They increase the production of acids in the body which in turn, can increase inflammation. Other acid producing foods are eggs, saturated fats, oils, refined and processed foods, sugar, caffeine, alcohol and foods that are high in gluten (bread, pasta and pastry). These foods can still be eaten, as long as it's in moderation and consumed along with foods that have anti-inflammatory benefits.
Avoid iron supplements. They are hard for the body to assimilate. Iron does occur naturally in some foods. Blackstrap molasses, lima beans and peas are a few examples.
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