15 Natural Anti-Inflammatory Foods And Herbs

Feature | person pouring green tea | Natural Anti Inflammatory Foods and Herbs | anti-inflammatory foods

If you are dealing with pain due to inflammation, try these natural anti-inflammatory foods and herbs! They may help ease the discomfort.

Natural Anti-Inflammatory Foods to Remove Pain

 

1. Turmeric

Turmeric has an active compound called curcumin found in the roots of the plant. Its anti-inflammatory effects are most effective in swelling caused by osteoarthritis and arthritis.

The recommended daily intake for turmeric ranges from 0.5 to 7.5 grams, which patients should take three to four times a day. You can even boost its effectiveness to about 10 times if you consume it together with black pepper, which also has natural anti-inflammatory benefits.

2. Ginger

Ginger contains compounds zingerone and gingerol that are responsible for the root’s ability to get rid of inflammation. These compounds have the potential to reduce many forms of inflammation caused by diabetes, cancer, colitis, and kidney damage.

The suggested daily dose for ginger is 2-3 g to give enough support to the body to fight inflammation. Going beyond the recommended dosage may cause digestive issues and heartburn, so do regulate your intake.

3. Spirulina

spirulina alga vegetable proteins | Natural Anti-Inflammatory Foods and Herbs | inflammation

Spirulina is a blue-green alga which has antioxidant, anti-inflammatory, and cleansing properties. One study revealed that participants administered with 8 g of spirulina each day decreased their levels of malondialdehyde (MDA).

Malondialdehyde Definition: MDA is the body’s compound that responds to inflammation. The lower the levels of MDA, the lesser is the inflammation. The recommended daily dose is from 1 to 8 g.

4. Cayenne Pepper

Cayenne pepper has a spicy compound called capsaicin. This contains flavonoids that work on a cellular level to disarm free radicals that cause inflammation.

Topical analgesic creams that contain capsaicin help restrain the production of substance P which the compound responsible for pain sensitivity. The lower the levels of substance P, the lesser you will experience pain.

5. Cinnamon

Cinnamon is a delicious spice. It also contains cinnamaldehyde which is responsible for inhibiting proteins, such as actin and C-reactive protein, which can lead to inflammation.

Cinnamaldehyde also works on stopping unwanted clumping of blood platelets that can lead to inflammation by inhibiting the release of arachidonic acid and reducing the formation of thromboxane A2.

The suggested daily intake for cinnamon as a natural anti-inflammatory agent is from 1 to 1.5 g. It is important to note that too much cinnamon intake may cause breathing difficulties.

Arachidonic Acid Definition: This is a polyunsaturated fatty acid present in platelet membranes that triggers inflammation.

Thromboxane A2 Definition: Thromboxane A2 is an inflammatory-messaging molecule produced by activated platelets.

6. Cloves

cloves pepper aromatic | Natural Anti-Inflammatory Foods and Herbs | inflammation

Cloves have a compound called eugenol that partially works by constraining cyclooxygenase-2 (COX-2), an enzyme responsible for inflammation. This enzyme is what non-steroidal anti-inflammatory drugs target on eliminating.

This makes cloves and its oil one of the most effective natural anti-inflammatory agents. Several drops of clove oil topically applied twice a day is advisable.

7. Sage

This herb contains two compounds, carnosol and carnosic, that are responsible for its flavor and anti-inflammatory benefits. These compounds increase superoxide dismutase’s activity to eliminate and metabolize superoxide out of the body.

You should take 300-600 mg of a dried sage leaf a day or 4-6 g of its fresh leaf daily.

Superoxide Dismutase Definition: This is an enzyme that catalyzes the superoxide radical’s dismutation into hydrogen peroxide or molecular oxygen.

Superoxide Definition: Superoxide is a kind of free radical that causes considerable inflammation in the body.

RELATED: 9 Effective Ways To Reduce Inflammation

8. Rosemary

Rosemary has rosmarinic acid, a natural preservative and stabilizer used in health supplements. It also has the same anti-inflammatory effects as sage.

Rosmarinic acid also impacts your body’s activity of superoxide dismutase. The acid contains diosmin and apigenin as well that stop your body from producing prostaglandins, which can trigger inflammation throughout the body.

You can cook this herb with other anti-inflammatory herbs, such as sage, to maximize its natural anti-inflammatory benefits. Rosemary releases phytonutrients, also known to have anti-inflammatory properties, when heated.

You may take a fresh rosemary leaf of 4-6 g daily to relieve symptoms of rheumatoid arthritis. If you prefer to use it topically, the recommended dose for rosemary oil is from 0.1 to 1 ml.

9. Black Pepper

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As mentioned earlier, black pepper also has its own anti-inflammatory benefits. This nature can be attributed to piperine, which is known to help relieve symptoms of different forms of arthritis.

The suggested daily dose is 20 mg of black pepper.

10. Green Tea

Green tea is one of the healthiest drinks in the world, and it contains many health benefits, including anti-inflammatory properties. It is specifically beneficial for people with arthritis.

Two to three cups of green tea daily are enough to provide you with a mild relief from inflammatory symptoms.

11. Tomatoes

Tomatoes have lycopene which is a powerful anti-inflammatory agent. A study showed that drinking tomato juice daily decreases the inflammatory markers in overweight, but not obese, women.

This anti-inflammatory food is best to cook with olive oil to maximize its anti-inflammatory effects as lycopene is a carotenoid, a fat-soluble nutrient (The body needs healthy fats to help in the absorption of fat-soluble nutrients.).

12. Cherries

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Cherries are rich in catechins and anthocyanins that help fight inflammatory symptoms.

One study found out that those who consume 280 g of cherries daily for a month decreased their inflammatory levels significantly. The levels even stayed low for days after they stopped consuming natural anti-inflammatories.

Catechins Definition: potent polyphenolic antioxidants that play an important role in reducing inflammation in the body

Anthocyanins Definition: antioxidants that help fight free radicals that cause inflammation

13. Grapes

Grapes have anthocyanins that can aid in reducing your body’s inflammatory levels. A study revealed that those with heart disease who take grape extracts daily experienced a decrease in their inflammatory gene markers.

14. Mushrooms

Mushrooms such as shiitake, truffles, and Portobello mushrooms contain antioxidants and phenols that give anti-inflammatory effects. A study showed that cooking these mushrooms may not be best as it lowered anti-inflammatory compounds.

It may be better to eat them raw so you can take the exact amount of nutrients they contain when they are not cooked.

Phenols Definition: chemical compounds in plants that have antioxidant properties and help prevent damage to DNA and diseases like cancer

15. Broccoli

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Broccoli is a cruciferous veggie popular for being extremely nutritious. It contains sulforaphane, an antioxidant, which helps lower inflammation levels by reducing the production of cytokines.

Cytokines are responsible for your body’s up-regulation of inflammatory reactions. They also contribute to the process of pathological pain, a dysfunctional neuronal activity.

You can always include as many broccolis as you can in your daily recipes. Mix them with other veggies to get not just anti-inflammatory effects but other nutritional benefits as well, such as a decreased risk of cancer and heart disease.

Note: For those with thyroid disorders, it is best to avoid eating broccoli at all as the veggie contains thiocyanates that contribute to the development of goiter.

Thiocyanates Definition: chemical compounds that can block the absorption of iodine in the thyroid gland

 

Check out these additional anti-inflammatory foods in this video from Natural Health Remedies:

With these natural anti-inflammatory foods, you can reduce symptoms of inflammation caused by various diseases naturally. They vary from veggies to fruits that are a healthy addition to your anti-inflammatory diet.

Add any of these foods in your daily meal and enjoy life without inflammation-related pain.

What other natural anti-inflammatory foods can you share with us? Leave them in the comments section.

Up Next: 9 Best Essential Oils For Arthritis

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