Non Drug Pain Management Ideas: Eat those fruits and vegetables!

Your mother always told you to eat your vegetables...and this was indeed wise advice.  She probably did not know nearly what we know now about the potent anti-inflammatory effect of many substances found in this food group.  Yet, somehow she knew that it was good for you.

Taking a closer look...what are these anti-inflammatory agents, and where can they be found?

Here is a short list:

Dark leafy greens, such as spinach,kale and collard greens have rich vitamin E content. This vitamin protects the body from the effect of cytokines, a substance known to promote inflammation.  Leafy green vegetables also have more mineral content (calcium and iron) and phytochemicals than do their light green counterparts. The extra fiber in the diet is an added bonus!

Peppers are rich in antioxidants, and many believe that these are of benefit in the anti-inflammatory diet. The hotter peppers contain capsaicin, which is an ingredient of some topical agents that are used in pain management.  On another note, some patients and doctors believe that peppers, as members of the nightshade family, might be best avoided by people with rheumatoid arthritis. It appears that for RA patients, the opposite is true and inflammation may worsen.

Tomatoes are another member of the nightshade family.  They are rich in lycopene, which has been shown to decrease inflammation in the body, particularly in the lungs.

Beets, known for their rich red color, are also rich in fiber, vitamin C and plant pigments called betalains. In addition to its anti-inflammatory properties, beets are know to protect against cancer and heart disease.

Garlic and Onions are known for their immunity-boosting properties. Test-tube and animal studie have demonstrated that garlic has been shown to work similarly to NSAID pain medications (like ibuprofen), shutting off the pathways that lead to inflammation. Onions also contain anti-inflammatory chemicals, including quercetin, a phytonutrient,  and the compound allicin, which breaks down to produce free radical-fighting sulfenic acid.

Berries All fruits can help fight inflammation, because they're low in fat and calories and high in antioxidants. Berries, in particular have been shown to have anti-inflammatory properties—possibly because of anthocyanins, the powerful chemicals that gives them their rich color.

In studies, red raspberry extract helped prevent animals from developing arthritis. Blueberries can help protect against intestinal inflammation and ulcerative colitis. Women who eat more strawberries have lower levels of CRP in their blood.

Cherries have the "highest anti-inflammatory content of any food" according to a 2012 presentation by Oregon Health & Science University researchers. Tart cherry juice can reduce the inflammation in lab rats' blood vessels by up to 50%. For us humans, it's been shown to help athletes improve their performance and reduce their use of anti-inflammatory pain meds.

Experts recommend eating 1.5 cups of tart cherries, or drinking 1 cup of tart cherry juice, a day to see similar benefits. Interestingly, they've got to be tart—sweet cherries just don't seem to have the same effects.

Source: 14 Foods that help fight inflammation