health
ERHERIKEXMZIEXXMXYHIMRÀEQIFSXLFSH]ERHFVEMR·
ANTI-INFLAMMATORY
TYPES OF FOOD TO
START EATING NOWHERBS AND SPICES: These are
powerhouses of antioxidants,
phytochemicals, enzymes and nutrients
that fight inflammation at a cellular
level. Curcumin in turmeric is one of
the best known of all anti-inflammatory
compounds, but don’t forget ginger,
cayenne and cinnamon. Rosemary and
thyme are powerful immune stimulants
but virtually every herb has something
nutritionally unique to offer.GINGER: Use it liberally in its fresh
form for its gingerols, powerful
compounds with antibacterial,
anti-inflammatory and antioxidant
properties that are wonderfully healing.PEPPERS: While peppers are part of the
deadly nightshade family, which may
be inflammatory to arthritics, they are
packed with inflammatory-biomarker-
reducing vitamin C, bioflavonoids, beta-
carotene, quercetin and luteolin. The
quercetin in red pepper and onion acts
as an antihistamine by working on the
mast cells that pump out histamine.BLUEBERRIES: These reduce
inflammation due to a class of
antioxidants called flavonoids, and
anthocyanins in particular, which ‘turn
off’ inflammation. They also contain
resveratrol, a polyphenolic compound
that promotes an anti-inflammatory
response by scavenging free radicals.GREEN TEA – AND MANY HERBAL
AND FLOWER TEAS: Green tea
contains catechins, a group ofantioxidants, including a special one
called epigallocatechin gallate or EGCG
that inhibits cellular oxidation.DARK CHOCOLATE (IN LIMITED
AMOUNTS): The antioxidants present
in the cacao bean have been found to
house anti-inflammatory compounds
that shut down genes linked to insulin
resistance and inflammation.SALMON: Deep water, wild caught
salmon has the most wondrously
healthy anti-inflammatory fats – DHA
and EPA – that attack inflammation by
increasing adiponectin, a protein that
helps to break down fatty acids.BROCCOLI: Broccoli has many
wonderful compounds, including
glucosinolates, sulforaphane and
indole-3 carbinol – all of which
reduce inflammation.EXTRA-VIRGIN OLIVE OIL:
Oleocanthal, which is found only in
extra-virgin olive oil, has a positive
impact on the inflammatory process
in joint cartilage, working in a similar
way to ibuprofen in that it blocks the
production of the pro-inflammatory
COX-1 and COX-2 enzymes – but
without the side-effects of the drug.BONE BROTH: The collagen that leaches
out of the bones is rich in healing,
inflammation-quenching glycine and
proline, plus many minerals that
work as co-factors to bring about
swifter healing. QPHOTOGRAPHS: LIZA VAN DEVENTER, GALLO IMAGES/GETTY IMAGES