Fatty fish such as salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which have powerful anti-inflammatory properties. These omega-3s help reduce the production of inflammatory molecules and cytokines.
Turmeric, a bright yellow spice commonly used in Indian cuisine, contains curcumin, a compound known for its strong anti-inflammatory effects. Curcumin inhibits several inflammatory pathways, providing relief from pain
Berries like strawberries, blueberries, raspberries, and blackberries are packed with antioxidants and phytonutrients that have anti-inflammatory properties. These compounds help reduce inflammation by lowering oxidative stress
Leafy greens such as spinach, kale, and Swiss chard are high in antioxidants, vitamins, and minerals that combat inflammation. These greens are particularly rich in vitamin E, which plays a crucial role in protecting the body from pro-inflammatory
Nuts and seeds, including walnuts, almonds, chia seeds, and flaxseeds, are excellent sources of omega-3 fatty acids and antioxidants. These nutrients help reduce inflammation and pain in joints, particularly in the knees, hips, and back.
Olive oil, especially extra virgin olive oil, contains oleocanthal, a compound that has similar anti-inflammatory effects to non-steroidal anti-inflammatory drugs (NSAIDs). Regular consumption of olive oil can reduce joint pain
Garlic is well-known for its potent anti-inflammatory properties. It contains sulfur compounds, such as allicin, that inhibit the activity of inflammatory enzymes and reduce pain in the joints. Including garlic in your diet can help alleviate symptoms