Arthritis & Inflammation - More Anti-Inflammatory Foods

By Anna Hazard

View the Rest of the Series

Part 1: Arthritis & Inflammation - Foods to Avoid
Part 2: Arthritis & Inflammation - Anti-Inflammatory Food Groups

The top 10 food groups previously discussed aren't the only natural dietary sources of anti-inflammatory properties.  Here are a few of the more well known foods & ingredients that also possess traits that make them greatly beneficial when it comes to battling the symptoms of arthritis, IBD, heart disease and other such inflammatory ailments.

Anti-inflammatory Foods

Extra Virgin Olive Oil

• Contains the powerful anti-inflammatory flavenoid quercetin + oleocanthal which has similar effect as NSAIDs on the body by preventing the production of pro-inflammatory COX-1 and COX-2 enzymes which reduces inflammation, pain sensitivity, the oxidation of cholesterol in the blood, and joint cartilage damage
  

Turmeric

• Possesses over two dozen anti-inflammatory compounds including the antioxident curcumin which turns off the NF-kappa B protein in the body that triggers the process of inflammation and reduces the production of other inflammatory markers such as COX-2, and 5-LOX

Ginger

• Possesses gingerol compounds which have anti-inflammatory, antioxident, anti-ulcer and analgesic (pain blocking) properties that block the activation of inflammatory enzymes in body.
  

Beets

• Contains phytonutrients called betalains (including betanin and vulgaxanthin) which inhibits pro-inflammatory cyclo-oxygenase enzymes(COX-1 and COX-2) as well as betaine which regulates inflammation in the cardiovascular system and lowers levels of inflammatory markers like CRP and interleukin-6. The beet greens also provide fiber, vitamin C, and other anti-inflammatories such as potassium, and magnesium, folate, and manganese.
  

Garlic

• Contains anti-inflammatory and anti-oxidative stress sulfur compounds such as 1,2-vinyldithiin and thiacremonone that prevent the activation of inflammatory enzymes such as NFkappaB in the body while lowering oxidative stress
  

Red onions

• Possesses the flavonoid quercetin that inhibits inflammation-causing leukotrienes, prostaglandins and histamines in the body as well as the sulfur compound onionin that inhibit the macrophages that trigger large-scale inflammatory responses in chronic conditions. Red onions contain twice the amount of anti-oxidants as all other varieties.
  

Bone Broth

• Best variety comes from boiling the bones, marrow, and connective tissue of grass-fed animals or wild caught fish
• Contains collagen & anti-inflammatory amino acids (proline and glycine) which decreases the inflammation biomarker protein CRP and helps the inflamed lining of the gut as well as compounds such as chondroitin sulphates and glucosamine that reduce inflammation & joint pain