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10 KEY FOODS THAT HELP TO EASE THE PAIN OF INFLAMMATION.

1 Oily fish

These are rich in omega-3 fatty acids, which have excellent anti-inflammatory properties. What's more eating a portion each week may halve the risk of even developing rheumatoid arthritis, says a Swedish study published in the journal Annals of the Rheumatic Diseases. Eat more: Aim for at least one portion of salmon, mackerel, fresh tuna or tinned sardines per week.

2Wholegrains

These can lower levels of C-reactive protein (CRP) in the blood.

CRP is a marker of inflammation associated with heart disease, diabetes and rheumatoid arthritis.

The fibre they contain is also useful for feeding the good bacteria in your tummy, which are important for fighting inflammation and boosting immunity.

Eat more:Ditch white varieties and swap to wholemeal bread and pasta, oats and brown rice.

3 Olive oil

Oleocanthal, a molecule found in olive oil, has similar antiinflammatory properties to ibuprofen - and can help to alleviate both the chronic and acute inflammation associated with rheumatoid arthritis, according to research published in the Journal of Nutritional Biochemistry. Antioxidant-rich olive oil is a staple part of the Mediterranean diet.

Eat more:Drizzle on to salads and steamed veg.

4Citrus s, fruit

Oranges, grapefruits and limes are rich in vitamin C. Research shows that getting the right amount of vitamin C aids in preventing inflammatory arthritis and maintaining healthy joints for those with osteoarthritis.

Eat more:Start the day with a grapefruit and add slices of lemon and lime to plain water to liven it up.

5Green pob tea

This is packed with polyphenols - antioxidants believed to reduce inflammation and slow cartilage destruction. Studies also show that another antioxidant in green tea called epigallocatechin-3-gallate (EGCG) blocks the production of molecules that cause joint damage in people with rheumatoid arthritis.

Drink more: Swap your morning cuppa for a green tea.

6 Garlic

Eat plenty of this and you'll lower your risk of developing osteoarthritis, according to researchers at King's College London. They found that allium vegetables - a group that also includes leeks and onions - appear to have a protective effect by limiting the amount of cartilage-damaging enzymes.

Eat more:Add freely to flavour sauces, casseroles, soups and curries.

7 Spices Many spices have an anti-inflammatory effect in the body.

One study in Alternative Medicine Review found that taking a turmeric supplement improved long-term pain and mobility in patients with osteoarthritis, while a University of Miami study found that a ginger supplement reduced arthritis pain by 40%.

Eat more:Use liberally to flavour curries and stir-fries, but also sprinkle them on to soups, sauces and salads.

8Broccoli

Sulforaphane, a compound found in broccoli, could be key to preventing or slowing the progress of osteoarthritis, according to a study at the University of East Anglia. The researchers believe it works by blocking the enzymes that cause joint damage.

Eat more:Add to stirfries and soups or enjoy raw in salads.

9 Bone broth

Basically home-made chicken or meat stock contains minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others. These minerals also contain chondroitin sulfates and glucosamine, which may help reduce inflammation and joint pain.

Eat more:Make your own wholesome broth by boiling up the chicken carcass or meat bones, after your Sunday roast, with water and veg for several hours. Any excess can be frozen and used in soups and sauces.

10Yoghurt and sauerkraut

Fermented foods can help increase the number of good bacteria in your gut, which keeps the immune system strong and reduces inflammation in the body.

Eat more:Live yoghurt, kefir (Turkish milk drink), sauerkraut (fermented cabbage), kimchee (Korean fermented vegetables) are now widely available in many UK supermarkets - try eating at least one a day.
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Title Annotation:Features
Publication:The Mirror (London, England)
Date:Feb 23, 2016
Words:615
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