10 foods that can help or harm arthritis

From msn.com/en-us

Certain foods can reduce inflammation and support joint health, while others may worsen arthritis symptoms. Anti-inflammatory options such as fatty fish, berries, green tea, turmeric, and nuts may help ease pain and protect cartilage. In contrast, added sugars, processed meats, omega-6-rich oils, refined carbohydrates, and excessive alcohol can increase inflammation and aggravate discomfort.

Fatty Fish Help Reduce Arthritis Inflammation

©Photo by Tammy Ljungblad/Kansas City Star/Tribune News Service via Getty Images. 

Fatty fish like salmon, mackerel, sardines, and trout are high in omega-3 fatty acids and vitamin D, both linked to reducing inflammation and easing arthritis symptoms. Studies show that eating these fish at least twice a week is associated with lower disease activity in rheumatoid arthritis. Health organizations recommend regular servings to help manage joint pain and support overall health. 

Berries' Antioxidants May Ease Arthritis Inflammation

©Photo by Sebastian Kahnert/picture alliance via Getty Images

Berries, including blueberries, strawberries, and raspberries, are rich in antioxidants such as anthocyanins. These compounds have anti-inflammatory properties that may help reduce joint pain and swelling associated with arthritis. Consuming them fresh, frozen, or dehydrated without added sugar can provide these benefits while supporting overall health.

EGCG in Green Tea Supports Joint Health

©Photo by Chantal CASANOVA/Gamma-Rapho via Getty Images. GREEN TEA. 

Green tea contains the antioxidant epigallocatechin-3-gallate (EGCG), which research suggests can reduce inflammation and slow cartilage damage in arthritis. Regular consumption, such as two servings daily without added sugar, may help protect joints and support overall joint health.

Turmeric's Curcumin May Ease Arthritis Pain

©Photo by Soumyabrata Roy/NurPhoto via Getty Images

Turmeric contains curcumin, a natural compound with notable anti-inflammatory effects. Research suggests it may help reduce arthritis-related joint pain and swelling, especially when combined with black pepper to improve absorption. Incorporating turmeric into meals is a safe and flavourful way to potentially support joint health.

Numerous high-quality studies and research indicate that turmeric contains compounds with medicinal properties. These have significant benefits for the body and brain, and are beneficial for conditions like osteoarthritis, obesity, cancer, heart disease, and diabetes. Turmeric is also good for the liver and acts as an antifungal and antibacterial agent. Many of these benefits are attributed to its main active ingredient, curcumin. Turmeric is also the spice that gives curry its yellow colour and has been used in India for thousands of years as both a spice and a medicinal herb.

Nuts Provide Anti-Inflammatory Benefits for Joint Health

©Photo by Sebastian Gollnow/picture alliance via Getty Images

Nuts like walnuts and almonds are high in healthy fats, fibre, and antioxidants that can help lower inflammation and support joint function. Research links regular nut consumption to reduced risk of inflammatory diseases, including arthritis. They are an easy, nutrient-dense snack that may contribute to better joint health over time.

Added Sugars May Aggravate Arthritis Symptoms

Photo by Peter Byrne/PA Images via Getty Images. 

Research indicates that consuming added sugars, such as those in soda, desserts, and processed foods, can increase inflammation in the body. In people with rheumatoid arthritis, sugar-sweetened beverages are often reported as major triggers for worsening pain and discomfort. Limiting these sugars may help manage symptoms and improve overall joint health.

Processed and Red Meats May Worsen Arthritis Symptoms

©Photo by CHARLY TRIBALLEAU / AFP via Getty Images

Research suggests that consuming processed meats such as bacon and sausages, as well as red meats, is linked to higher levels of inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6). These markers are associated with increased inflammation, which can aggravate arthritis symptoms. Diets that limit or exclude these meats in favour of plant-based options may help reduce inflammation and improve symptom management.

Omega-6-Rich Oils and Inflammation Risk

©Photo by Derek Davis/Portland Portland Press Herald via Getty Images. 

Corn, sunflower, and soybean oils are high in omega-6 fatty acids, which can contribute to inflammation if consumed in excess without adequate omega-3 intake. These oils are frequently found in processed and fast foods, making them easy to overconsume. Choosing alternatives like olive or avocado oil and incorporating omega-3-rich foods may help balance dietary fats and reduce inflammation.

Refined Carbohydrates May Worsen Joint Pain

©Photo by SSPL/Getty Images. 

Refined carbohydrates such as white bread, white rice, and pasta can cause rapid increases in blood sugar, which may trigger inflammation. Over time, this inflammation can contribute to chronic joint pain in people with arthritis. Choosing whole grains instead can help reduce these effects and support joint health.

Excessive Alcohol Can Aggravate Arthritis Symptoms

©Photo by ASIF HASSAN/AFP via Getty Images

Regular heavy alcohol use can inflame the gut lining and contribute to a condition known as leaky gut, which may worsen the body's inflammatory response. It can also interfere with the effectiveness of arthritis medications, making symptom control more difficult. Reducing or eliminating alcohol intake may help lower inflammation and ease joint discomfort.

https://www.msn.com/en-us/health/other/10-foods-that-can-help-or-harm-arthritis/ss-AA24AJZU

Certain foods may cut risk for rheumatoid arthritis

From mcknightsseniorliving.com

Moderate alcohol consumption and eating oily fish, fruits, and cereals may reduce the risk for rheumatoid arthritis (RA), according to a review published online Nov. 26 in Nutrients.

Yuanyuan Dong, from the School of Food Science and Nutrition at the University of Leeds in the United Kingdom, and colleagues conducted a systematic literature review and meta-analysis to assess dietary factors and RA risk.

Based on 30 included studies (2.99 million participants; 9,677 RA cases), the researchers found that each two-unit increase per week in total alcohol intake was linked to a 4% risk reduction (moderate certainty), while beer consumption was associated with a 10% reduction per two-unit increase per week (very low certainty). A 3% decrease in seropositive RA risk was seen with each two-unit increase per week in total alcohol intake (moderate certainty). Reduced risk was also seen with increased intakes of fruit (per 80 g/day: 5 percent reduction; moderate certainty) and cereals (per 30 g/day: 3 percent reduction; moderate certainty). However, tea consumption was associated with a 4% increased risk for RA per additional cup/day (moderate certainty). There were nonlinear associations seen for total coffee, vegetables, oily fish and vitamin D supplementation. 

“Optimizing dietary intake of certain food components may reduce RA risk, despite moderate-quality evidence,” the authors write. “Further research is needed to confirm these associations and explore whether specific dietary patterns or nutrients could emerge as a viable strategy for RA prevention.” 

https://www.mcknightsseniorliving.com/news/certain-foods-may-cut-risk-for-rheumatoid-arthritis/

Eating oily fish, fruits and cereals and drinking one pint of beer a week can cut risk of rheumatoid arthritis

From medicalxpress.com/news

Moderate alcohol consumption and a higher intake of fruits, oily fish, and cereals are linked to a lower risk of rheumatoid arthritis, while tea and coffee may be linked to an increased risk, according to new research from the University of Leeds.

A systematic review has looked at 30 different studies—between them involving nearly 10,000 people with rheumatoid arthritis—carried out between 2000 and 2024. The findings are published in Nutrients.

The work sheds fresh light on the relationship between 32 different food groups, drinks and nutrients and the risk of developing rheumatoid arthritis, with strong evidence that some food groups could help stave off the symptoms.

The findings show that some dietary factors—including oily fish and Vitamin D—could have a protective role and help stop people developing the disease. Eating more cereals, including whole grains and breakfast cereals and fruit seems to be linked to a lower risk of rheumatoid arthritis, while drinking more tea could be linked to a higher risk.

                                                               Credit: Pixabay/CC0 Public Domain

But the results are not straightforward, according to research author Yuanyuan Dong, a Ph.D. researcher in the university's School of Food Science and Nutrition. For example drinking two units of alcohol a week—the equivalent to a pint of lower-strength lager or beer or a standard glass of wine a week—may have a protective effect, but excessive consumption increases the risk of developing the condition.

The protective effect of alcohol diminished with higher intake, disappearing entirely at approximately 7.5 units of alcohol per week—about four pints of lower-strength beer/lager/cider per week or 3.5 standard glasses of wine.

Dong said, "Rheumatoid arthritis is a typical multifactorial disease, driven by both genetic and environmental factors. My research investigates whether dietary factors contribute to the risk of rheumatoid arthritis by increasing inflammation and affecting the immune system.

"These findings offer a deeper understanding of how diet can impact rheumatoid arthritis risk and suggest potential dietary modifications for disease prevention and management."

And while every cup of tea drunk per day increased the risk by 4%, the baseline risk from drinking tea was low, meaning that even with the 4% increase the overall risk remained low. Tea has many health benefits, the researchers stressed, and people should consider their overall diet and lifestyle when making choices about what to eat and drink.

More research could help even pinpoint how different types of tea might influence autoimmune diseases like rheumatoid arthritis, Dong added.

The researchers are arguing that "one-size-fits-all" advice to follow a general "healthy diet" is not helpful for people who have autoimmune diseases, instead urging a more tailored approach that fits their specific needs.

Rheumatoid arthritis is a common autoimmune disease—caused by the immune system attacking healthy cells by mistake. Its symptoms include joint pain and stiffness, swelling and difficulty grasping or holding things. It can lead to long-term disability, but early diagnosis and treatment can significantly mitigate the effects. It affects half a million people in the UK and is more common among older people and women.

Foods associated with a reduced rheumatoid arthritis risk:

• Oily fish, Vitamin D, and vegetables showed potential protective effects against rheumatoid arthritis development, but the association was non-linear with evidence showing moderate intake decreases risk but the effect plateaus or even diminishes if a person's intake is increased beyond this level.
• Increased consumption of fruits and cereals was linked to a reduced risk of rheumatoid arthritis.
• Low-to-moderate alcohol consumption (specifically beer) was associated with a reduced risk of rheumatoid arthritis, with each two unit/week increase in alcohol linked to a 4% risk reduction. However the protective effect diminished with higher intake, the risk of RA began to rise once reached around 7.5 units of alcohol per week, indicating no protective effect at higher levels of consumption.

Foods associated with a higher rheumatoid arthritis risk:

• Tea consumption was associated with a 4% increased risk per additional cup/day.
• Coffee also showed a less pronounced association with increased rheumatoid arthritis risk, suggesting the need for further investigation.

Co-author and Ph.D. supervisor Janet Cade, Professor of Nutritional Epidemiology, added, "This is a comprehensive study taking in the results of thirty different large-scale studies looking into the effects of diet on risk of developing rheumatoid arthritis. The results are promising, showing that by eating higher amounts of foods like oily fish, cereals, vegetables and the nutrient vitamin D, people may be able to lower their chances of developing this painful and debilitating condition.

"It is also interesting to see that drinking a moderate amount of alcohol—the equivalent of one pint of lower-strength lager or beer, or one glass of wine a week—can lower rheumatoid arthritis risk. However, tea and coffee consumption may increase risk a little.

"More research will help us pinpoint exactly why these foods have the effect we have observed and develop tailored nutritional advice for people living with rheumatoid arthritis and other autoimmune diseases."

https://medicalxpress.com/news/2024-12-oily-fish-fruits-cereals-pint.html 

Eat these 5 unexpected foods to ease arthritis symptoms

From mylondon.news

Arthritis affects millions in the UK - but anti-inflammatory foods could help 

Arthritis is a crippling condition that impacts around 10 million people in the UK. Sufferers know all too well the joint pain and stiffness that comes with it, and for those battling forms like osteoarthritis and rheumatoid arthritis, it is vital to find ways to lessen the daily discomfort.

In partnership with British brand HSL, a specialist in posture support furniture, occupational therapist Julie Jennings has suggested that diet might be the key to alleviating arthritis symptoms. She explains: "Certain ingredients have been shown to reduce inflammation, boost your immune system and strengthen bones."

Teaming up with Carolina Goncalves, superintendent pharmacist at Pharmica, HSL have revealed the top anti-inflammatory foods to add to your meals. Check out the list below.

Oily fish

We're constantly told about the health benefits of oily fish, particularly for brain health, but they also have anti-inflammatory properties that can alleviate arthritis pain. Carolina explained: "Fatty fish contain omega-3 fatty acids, which are converted into anti-inflammatory compounds in the body. These compounds can help curb the production of inflammatory cytokines, which tend to break down cartilage and contribute to arthritis."

Julie advised: "To eat more omega-rich foods, turn to fish like salmon and mackerel. Both are great roasted and are lovely served with new potatoes paired with green vegetables like asparagus or tenderstem broccoli. Tuna, sardines and cod are also great varieties to add to your diet."

Flaxseed

For those who prefer a vegetarian option, never fear there are plenty of fish-free sources available. Carolina suggested: "Individuals looking for a plant-based option that offers a similar effect can consider flaxseeds, which are a rich source of alpha-linolenic acid (ALA, a type of plant-based omega-3 fatty acid)."

Julie added: "For many, flaxseed may be an ingredient they're not familiar with or used in their cooking before, but it is really easy to incorporate in your meals. Simply dust over your cereal or into porridge during breakfast, add as an extra component in baking mixtures, or even sprinkle it into a salad!".

Chicken skin

Chicken skin might have more health benefits than we thought

Often discarded as unhealthy, chicken skin might just have some unexpected health perks. Carolina explained: "Chicken skin contains type II collagen, which some studies have found may help reduce the symptoms of osteoarthritis by potentially aiding in the rebuilding of cartilage and helping to maintain cartilage elasticity. Individuals who do not wish to consume the chicken skin itself could also render it down to cook with it or include it in a soup or broth, in which the collagen will dissolve once the chicken skin is cooked."

Berries

Nutrition experts have hailed berries as an all-year-round superfood, rich in essential nutrients that are key for optimal health. These delicious fruits are much more than mere snacks - they're lauded for their incredible health benefits, being dense with important vitamins.

Discussing the impressive health effects of berries, Carolina highlighted: "The naturally occurring antioxidants in berries can help prevent arthritis by fighting free radicals in the body that could potentially damage cells and contribute to the inflammatory processes associated with arthritis."

Offering tips on how to enjoy these nutrient-rich fruits, Julie recommended: "To add more berries to your diet, why not try making homemade smoothies? Not only are they tasty, but super refreshing during the warmer summer months. Blueberries are known to have the most antioxidants, with raspberries and goji berries following close behind."

Olive oil

Olive oil has plenty of health benefits (Image: Getty)

Moving onto another nutritious ingredient commonly found in our kitchens, olive oil isn't just a fantastic choice for cooking - it's packed with health benefits too.

Carolina shared her insights about olive oil, saying: "Olive oil contains a compound called oleocanthal, which some studies suggest can have similar effects on the body as non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen. It is thought that oleocanthal inhibits the activity of COX enzymes, reducing the production of pro-inflammatory substances and helping to prevent inflammation and associated pain in arthritis."

While experts stress that adding these beneficial foods to your diet can help with arthritis symptoms, they also emphasise the importance of maintaining other healthy habits, as nutrition alone isn't a cure-all.

https://www.mylondon.news/news/health/eat-5-unexpected-foods-ease-29861154

14 anti-inflammatory foods

From restless.co.uk

When it comes to diet, health, and nutrition, sometimes it can feel like there’s no end to the contradictions. Are fats good or bad? Will a daily glass of red wine extend your life, or shorten it?

The constantly changing advice about what to eat and what not to eat can seem overwhelming. But one thing doctors and nutritionists agree on is that anti-inflammatory foods are good for us – and one of the best ways we can reduce inflammation is to change the way we eat.

So why exactly are anti-inflammatory foods so beneficial? And which types of foods are best for fighting inflammation and helping us to stay healthy?

What are anti-inflammatory foods?

Inflammation isn’t always a bad thing. Inflammation is the body’s way of fighting illness, injury, and infection, and it’s actually a necessary part of the healing process. But, chronic inflammation is very different.

Certain diseases, like psoriasis, rheumatoid arthritis, and asthma can lead to persistent, low-level inflammation, which can cause weight gain and disease. 

There’s plenty of evidence to suggest that eating certain foods can lower your chances of having inflammation, and with it, reduce the risk of chronic disease. Another perk is that anti-inflammatory foods are generally very healthy.

So even if eating these foods doesn’t directly help with inflammation, it can give your health and immune system a boost, and reduce your chances of suffering from other health problems.

14 anti-inflammatory foods

Now we know why anti-inflammatory foods are good for our health, let’s take a look at some of the top examples…

1. Berries

Berries might be small but they pack a serious punch when it comes to health. Aside from being high in fibre, vitamins, and minerals; berries (like blueberries, raspberries, blackberries, and strawberries) also contain anthocyanins – a group of plant compounds that have powerful anti-inflammatory and antioxidant effects.

Antioxidants help prevent inflammation, which can reduce your risk of suffering from neurodegenerative diseases.

Our bodies produce natural killer cells (NK cells), which help to keep our immune system functioning properly – and one study found that men who ate blueberries every day produced markedly more NK cells than those who didn’t. Another study revealed that overweight adults who ate strawberries had lower levels of some inflammatory markers that are linked to heart disease.

An easy way to eat berries every day is to sprinkle them onto your breakfast cereal or porridge, or make a smoothie. Or you can just eat them by themselves as a delicious and healthy snack.

2. Avocados

Avocados might be everywhere right now, but this trendy green fruit really is a nutritional powerhouse.

Packed with many key nutrients including potassium, magnesium, fibre, folate, vitamin C, and vitamin E; avocados are a great source of healthy unsaturated fat. Plus, they also contain carotenoids and tocopherols, which are linked to a reduced risk of cancer. 

This study shows that there’s a compound in avocados that could reduce inflammation in skin cells. Another study found that when people ate some avocado with a hamburger, they had lower levels of inflammatory markers compared to people who ate only the hamburger.

Avocados make a great addition to sandwiches and salads, and they’re also delicious on toast or in dips like guacamole.

3. Broccoli

Like cauliflower, Brussels sprouts, and kale, broccoli is a cruciferous vegetable that’s packed full of plant nutrients.

Studies show that eating lots of cruciferous vegetables is linked to a reduced risk of heart disease and cancer – and this may be because of the antioxidants they contain, which have powerful anti-inflammatory effects.

Broccoli is especially high in sulforaphane: an antioxidant that fights inflammation by reducing your levels of cytokines and NF-kB (which can cause inflammation).

Broccoli is an incredibly versatile food and goes well with pretty much any style of cuisine or dish – from soup to salads or pasta. For some inspiration, take a look at some of these broccoli recipes on the BBC Good Food website.

4. Oily fish

Oily fish is a great source of omega-3 essential fatty acids, which have anti-inflammatory effects. These types of essential fatty acids (EPA and DHA) can’t be made by our bodies, which means we have to get them through our diet. Salmon, sardines, herring, mackerel, and anchovies contain the highest amount of these important fatty acids.

Research shows that EPA and DHA reduce inflammation that causes metabolic syndrome, heart disease, diabetes, and kidney disease. Another study found that people who ate salmon or took EPA and DHA supplements saw reductions in certain inflammatory markers.

However, a study of people with irregular heartbeats also revealed that there was no reduction in inflammatory markers when EPA and DHA were consumed, so more research is needed.

You can check out some healthy and tasty oily fish recipes on The Guardian.

5. Whole grains

Whole grains like oatmeal, brown rice, barley, quinoa, bulgur wheat, and whole wheat bread are also powerful weapons against inflammation. They contain high amounts of fibre, magnesium, zinc, B vitamins, vitamin E, and polyphenols – all of which are believed to help control inflammation.

If you don’t currently eat many whole grains, there are many easy swaps you can make without much effort. Simply swap white bread for whole wheat brown bread, white pasta for brown pasta, and white rice for brown rice, quinoa, or bulgur wheat.

For some recipe inspiration, you might want to take a look at this selection of whole grain recipes on Serious Eats.

6. Peppers

Both chilli peppers and bell peppers are high in vitamin C and antioxidants that have significant anti-inflammatory effects.

Bell peppers contain the antioxidant quercetin, which is thought to lower a certain marker of oxidative damage in people with sarcoidosis (an inflammatory disease that causes small patches of swollen tissue to develop on organs in the body).

Chilli peppers are also packed with sinapic acid and ferulic acid, which can reduce inflammation and help promote healthy ageing.

For more ideas on how to get creative with peppers in the kitchen, check out these recipes from BBC Good Food.

Note: Many people believe that the family of nightshade vegetables – which includes potatoes, tomatoes, peppers, and eggplants – can make arthritis pain and inflammation worse because they contain the alkaloid, solanine. Alkaloids are naturally produced compounds found in various plants.

However, health experts have dismissed this as a myth, as there is no scientific evidence to prove it. The British Nutrition Foundation says, “There is a surprising lack of any clinical human studies and so currently there is no scientific evidence that nightshade vegetables make arthritis symptoms worse.

“It is also worth noting that solanine is also found in blueberries, apples, cherries, okra and artichokes, none of which is in the nightshade family and not included in anecdotal reports of adverse effects.

“The fruit and vegetables that contain solanine are rich in nutrients and antioxidants. However, if you think you may have an adverse reaction to vegetables like potatoes, tomatoes and peppers then talk to your GP or a health professional involved in your care, such as your specialist nurse.”

7. Mushrooms

Mushrooms are low in calories and high in many key nutrients including selenium, copper, and all of the B vitamins. Plus, they’re also one of the best plant-based sources of vitamin D.

But mushrooms also contain phenols and other antioxidants that act as anti-inflammatories – and one mushroom in particular called ‘lion’s mane’ is believed to help lower inflammation related to obesity.

Some of the most popular types of mushrooms include button mushrooms, portobello mushrooms, shiitake mushrooms, and even truffles. Though, it’s important to be aware that some studies suggest that cooking mushrooms actually reduces their anti-inflammatory compounds. Eating them raw or only lightly cooked may be the best way to take advantage of their anti-inflammatory benefits.

For ideas on how you can include more mushrooms in your diet, check out this list of mushroom recipes from BBC Good Food.

8. Extra virgin olive oil

The main fatty acid in olive oil is a monounsaturated fat called oleic acid, which makes up 73% of the total oil content.

Many studies suggest that oleic acid lowers inflammation and may also help reduce the risk of heart disease, brain cancer, and other serious health conditions. The antioxidant in oleic acid (oleocanthal) has even been compared to powerful anti-inflammatory drugs like ibuprofen.

In one study, several inflammatory markers were found to lower significantly when participants ate more than 50ml a day.

However, when it comes to olive oil, not all products are created equal, and extra virgin olive oil provides better anti-inflammatory benefits than more refined olive oils.

To check out some of the best olive oil recipes, check out this article from The Guardian.

9. Tomatoes

Tomatoes aren’t only high in vitamin C, which acts as an antioxidant and can help give our immune system a boost – but they also contain a powerful antioxidant called lycopene. Studies suggest that lycopene may be especially helpful for reducing pro-inflammatory compounds that are linked to several types of cancer.

One study found that drinking tomato juice decreased inflammatory markers in overweight women – although it didn’t have the same effect in obese women.

Because tomatoes release more lycopene when they’re cooked, it’s better to cook tomatoes rather than eat them raw if you want to take full advantage of their anti-inflammatory properties.

Cooking them in olive oil is best, as this helps you absorb even more lycopene (lycopene is a carotenoid, a nutrient that’s absorbed more easily alongside a source of fat).

You can check out some healthy tomato recipes from Delicious Magazine.

10. Dark chocolate

If you consider yourself a bit of a chocoholic, there’s good news: dark chocolate contains cacao, which is packed with flavonoids and antioxidants.

The flavonoids in dark chocolate are behind chocolate’s anti-inflammatory power, and research shows that they help to maintain the health of endothelial cells, which line our arteries.

One study of smokers found that participants experienced significant improvements in endothelial function within only a couple of hours of eating dark chocolate. However, it’s only certain types of dark chocolate that possess these anti-inflammatory benefits. It’s best to choose dark chocolate that’s at least 70% cacao, and to avoid milk or white chocolate.

It’s also important to be mindful that while dark chocolate is an anti-inflammatory food, it’s also high in calories, so be careful not to eat too much. Around 30–60g a day is the recommended advice (this usually amounts to only a few squares!).

11. Green tea

If you only ever drink one beverage again, there’s a good argument to be made that it should be green tea. Green tea is packed with antioxidants and anti-inflammatory properties – in particular, a substance called epigallocatechin-3-gallate (EGCG).

Studies show that EGCG prevents inflammation by reducing the production of pro-inflammatory cytokine cells and protecting your cells from damage to their fatty acids. For this reason, it's been found to reduce the risk of heart disease, cancer, Alzheimer’s disease, obesity, and many other chronic health conditions.

Why not try swapping your morning coffee or black tea for green tea? It also contains caffeine, so it can give you a little boost.

12. Turmeric

Turmeric is known to have many health benefits, including helping to prevent heart disease, Alzheimer’s Disease, and cancer. But it’s especially known for being high in curcumin (an anti-inflammatory compound) – and consuming turmeric has been shown to reduce inflammation linked to arthritis, diabetes, and other diseases.

Studies suggest that consuming just one gram of curcumin every day helps decrease inflammatory markers in people with metabolic syndrome (when combined with piperine, an alkaloid present in black pepper, as this helps your body absorb curcumin better).

From fragrant curries to warming noodle soups, check out these tasty turmeric recipes from Olive Magazine.

13. Grapes

Grapes are another type of fruit that is extremely good at fighting inflammation. They contain anthocyanins, which help to reduce inflammation and may reduce the risk of several different diseases, including heart disease, diabetes, obesity, and Alzheimer’s.

Grapes are also an excellent source of resveratrol, which is another compound that has many health benefits including reducing inflammation.

One study found that among people with heart disease, those who ate grapes every day saw a decrease in inflammatory gene markers.

More good news is that red wine also contains resveratrol – and pinot noir in particular has much greater amounts of resveratrol compared to other grape varieties (although, researchers recommend drinking no more than 160ml of wine a day, and only with a meal).

14. Cherries

Last on our list is cherries. While more research has been done on the health-boosting benefits of tart cherries as opposed to sweet cherries – both kinds are rich in antioxidants that reduce inflammation and can therefore lower your risk of disease.

Cherries contain phytochemicals (such as anthocyanins and catechins) that fight inflammation. One study found that when people ate 280 grams of cherries every day for a month, their levels of inflammatory markers decreased, and remained low for another month after that.

Final thoughts…

While eating these types of anti-inflammatory foods can boost your overall health as well as help prevent inflammation, it’s equally important to cut back on your consumption of foods that can actually promote inflammation.

Processed meats, fried foods, sugar-sweetened drinks, refined carbs, and oils containing trans fats are linked to increased levels of inflammation – and even low levels of inflammation can lead to disease if it persists.

However, the best way to keep inflammation in check is to eat a balanced diet, containing a wide variety of healthy, fresh, antioxidant-rich foods like the ones listed here.

https://restless.co.uk/leisure-and-lifestyle/food-drink/anti-inflammatory-foods/?contact_id=5e74dd65-8bd7-48a2-a626-ded9a62b692b&utm_campaign=23-02-02&utm_source=midweek-email&utm_medium=email&utm_content=midweek-email-general-23-02-02&bsft_clkid=e9020451-ed43-46d4-8132-a2002df05b5f&bsft_uid=7e4bbf6c-1c5d-4033-98b6-b63187fc0584&bsft_mid=3bbf6fba-ec87-4e09-a790-cbede98b3548&bsft_eid=47ebca27-7e36-4189-8952-98849e28887b&bsft_mime_type=html&bsft_ek=2023-02-02T06%3A30%3A35Z&bsft_aaid=3fb5a0c8-1d80-4f30-8749-7b9799f02c6c&bsft_lx=3&bsft_tv=11