Our daily food choices fall into either “pro-inflammatory” or “anti-inflammatory” categories. Interestingly, researchers have found links between eating a pro-inflammatory (bad inflammation) diet and increased fractures in women, as well as an increase in osteoarthritis in both men and women. As we age, pain and fractures are very real concerns, and smarter dietary decisions can help us stay strong and pain-free!
Salmon, for example, is a well-known source of omega-3 fatty acids. These essential fats are often labeled as “anti-inflammatory,” since they decrease systemic inflammation. The fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can improve functional ability and reduce pain in a myriad of conditions, including osteoarthritis.
Onions and garlic both possess anti-inflammatory agents that help with chronic pain. Onions also have the antioxidant quercetin that aids in inflammation. Since both onions and garlic are the basis of so many recipes, the fact that they are so good for us is a great bonus.
Berries are excellent sources of antioxidants. The popular blueberry contains a strong antioxidant called anthocyanin. Strawberries contain high concentrations of anthocyanins as well. A major anthocyanin in strawberries, pelargonidin-3-O-glucoside (P3G), can help in inflammatory conditions. According to a 2018 edition of Food Chemistry, oxidative stress and its components were halted and reduced by P3G.The benefit of strawberries doesn’t stop there. Resveratrol is found in high concentrations in strawberry seeds. Resveratrol has shown cardiovascular-protective properties as well as anti-cancer properties. Overall, berries are a delicious and powerhouse health food!
What are pro-inflammatory foods? Sugar is one of the top inflammatory foods to eliminate much as possible. Others include trans and saturated fats, fried foods, processed meat, refined carbohydrates, and articficial sweeteners/additives. Choosing fresh, whole foods instead of pro-inflammatory foods as often as possible has far-reaching effects on our health, including our joints!
