9 foods you can eat to reduce inflammation

Everyday foods can help inhibit inflammation - grapes, peanuts, and green tea all work to reduce pain in their own way. Try helping yourself to some of these nine foods to see if they can help you.

Down some grapes, or wine (in moderation), or mulberries, and you're getting a dose of resveratrol. It inhibits inflammatory enzymes in much the same way aspirin does, but without the stomach irritation

Tea, along with colourful fruits and vegetables, contains flavonoids that may protect against cell damage that can worsen conditions like arthritis. It also contains a chemical that fights inflammation.

Researchers at the University of Pennsylvania have found that a chemical in olive oil, oleocanthal, inhibits inflammatory enzymes in the same way that ibuprofen does.

A cousin of garlic, this vegetable acts as an anti-inflammatory, and its sulfur compounds help stimulate the immune system.

British researchers who analyzed the diets of 25,000 people found that those who ate foods with a chemical common in oranges and other orange fruits like apricots and nectarines were less likely to have painful inflammatory joint conditions. Just a glass of orange juice per day made a difference.

These legumes make great snacks, providing an amino acid, tryptophan, that lowers pain sensitivity one hour after you ingest it.

Other foods with tryptophan include:

• hazelnuts
• sesame seeds
• sunflower seeds
• dairy products
• soy
• seafood
• whole grains
• rice
• beans
• lentils

This tropical fruit contains bromelain, an enzyme that reduces inflammation. Studies show that eating pineapple reduces pain in those with knee osteoarthritis and rheumatoid arthritis, and reduces swelling in those with carpal tunnel syndrome.

Greens like spinach, including kale, chard, and turnip and mustard greens, are full of anti-inflammatory carotenoids, plant pigments that give green and orange fruits and vegetables their vibrant colour.

Researchers at Oklahoma State University found that people with osteoarthritis, especially men, who ate 42 grams (1.5 ounces) of soy protein per day for three months had less pain and moved more easily than those who didn't.

It's tough to eat that much pure soy protein (soybeans, for instance, are only 35 percent protein) a day unless you add soy protein powder to a shake or smoothie. (Powders have varying amounts of soy protein, so check the label.) You can also add soybeans, tofu, and soy milk to your daily intake.

Adding these nine foods to your diet, will not only help you to enjoy healthy, balanced and tasty snacks and meals, it may also help reduce pain caused by inflammation. Enjoy!