10 Of The Best Anti-Inflammatory Foods

3. Olive oil is one of the best anti-inflammatory foods

Studies have demonstrated the anti-inflammatory and antioxidant properties of phenolic compounds of virgin olive oil.[9][10]

One phenolic compound known as oleocanthal found in extra virgin olive oil has been discovered to have powerful natural anti-inflammatory benefits. Oleocanthal exhibits the same anti-inflammatory response in the body as the non-steroidal anti-inflammatory ibuprofen by inhibiting the inflammatory enzymes cyclooxygenase-1 (COX-1) and cyclooxygenase-2 (COX-2).[11]

Olive oil helps to reduce the risk of diseases that are associated with low-grade chronic inflammation such as atherosclerosis and arthritis.[12]

The predominant fatty acid in olive oil is known as oleic acid, which also been shown to help reduce levels of inflammatory markers.[13]

What to do: Add two to three tablespoons a day to your diet. Be aware that 1 tablespoon of olive oil has about 125 calories. Buy only extra virgin olive oil (EVOO) and look for the brands that are sold in dark bottles as sunlight degrades the antioxidant properties. Use olive oil for salad dressings or as a substitute for butter. Although EVOO can be used for most types of cooking, the anti-inflammatory activity of oleocanthal is lost from heating.[14]

Olive Oil Tips

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