1. Omega-3 Fatty Acids (Fish, Flaxseed, Chia Seeds)
Omega-3s, particularly from fatty fish like salmon, mackerel, and sardines, are well-known for their anti-inflammatory properties. They work by inhibiting inflammatory pathways (such as the COX enzymes) and reducing the production of pro-inflammatory cytokines.
2. Turmeric (Curcumin)
Curcumin, the active compound in turmeric, has powerful anti-inflammatory and antioxidant properties. It inhibits inflammatory mediators like NF-kB and COX-2 enzymes.
3. Ginger
Ginger contains compounds called gingerols and shogaols, which have anti-inflammatory effects similar to NSAIDs, inhibiting COX-1 and COX-2 pathways.
4. Berries (Blueberries, Strawberries, Blackberries)
Berries are rich in anthocyanins and flavonoids, which have potent anti-inflammatory and antioxidant effects.
5. Olive Oil (Extra Virgin)
Rich in oleocanthal, olive oil has been shown to have similar anti-inflammatory effects as ibuprofen by inhibiting the COX enzymes.
6. Green Tea (EGCG)
Green tea contains epigallocatechin gallate (EGCG), a polyphenol with strong anti-inflammatory properties.
7. Garlic
Garlic has sulfur compounds like allicin, which have anti-inflammatory effects by suppressing inflammatory cytokines.
8. Leafy Greens (Spinach, Kale)
Leafy greens are rich in antioxidants like vitamins C and E, which help combat inflammation by neutralizing free radicals.
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