If you’re experiencing inflammation and chronic pain, there are several factors that could be contributing to the issue, including diseases and psychological stress. Luckily, there are several ways you can reduce inflammation in order to keep the pain to a minimum—and one of the best places to start is with your diet. In addition to cutting down on harmful inflammatory ingredients, adding some inflammation-fighting foods to your plate can do wonders for your overall health. And while you may be aware of some of the most commonly known options out there, such as berries and leafy greens, there are a few underrated foods that could also offer up great solutions. Those include cucumbers, hot peppers, and walnuts.
To learn more about the benefits of these unexpectedly anti-inflammatory foods, we spoke to registered dietitian Krutika Nanavati. Find all of her expert insight below.
1. Cucumbers
Cucumbers are more than just a crunchy addition to your weight loss-friendly salad. As it turns out, Nanavati says they're actually packed with anti-inflammatory compounds like polyphenols and flavonoids.
"These nutrients can help reduce inflammation in the body, which in turn may help mitigate chronic pain associated with inflammatory disorders such as arthritis or fibromyalgia," she says. "Cucumbers also contain vitamins A, C, and K, which are essential for strengthening the immune system and reducing inflammation." Nice!
2. Hot peppers
Like a little spice? You may be in luck! Nanavati notes that while it may seem counterintuitive to eat something spicy when dealing with chronic pain, hot peppers actually offer up anti-inflammatory benefits.
"The compound that gives them their heat—capsaicin—has been studied extensively for its potential analgesic properties," she explains. "Research suggests that capsaicin may help decrease pain intensity by blocking substance P, a neurotransmitter involved in the transmission of painful signals in the brain."
3. Walnuts
Nuts make for some of the best healthy snacks out there; they're packed with so many benefits. Nanavati says you can even add pain relief and anti-inflammatory properties to that list.
"Walnuts are a great source of omega-3 fatty acids, which have been found to reduce inflammation and help fight chronic pain," she says. "These healthy fats can be beneficial for individuals with inflammatory conditions, such as rheumatoid arthritis and psoriasis."
In addition to omega-3 fatty acids, walnuts are also packed with antioxidants, which help protect the cells in your body from oxidative damage due to inflammation. "Not only do walnuts provide powerful anti-inflammatory benefits, they are also rich in vitamins E, B6, and magnesium," Nanavati concludes.
The bottom line
Of course, there are many factors that contribute to inflammation and chronic pain. However, switching up your diet is one way to help find relief. By incorporating inflammation-fighting ingredients like cucumber, walnuts, hot peppers, and a wealth of other options into your diet, you'll be one step closer to a healthier, pain-free body.
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