21 Affordable Foods That Beat Pain Fast Continued...

“Increasingly the critical factor in chronic illness (including diabetes, heart disease, Alzheimer’s disease, and cancer) seems to be inflammation. Recent trends in cancer suggest that between two-thirds and 95 percent of cancers are probably preventable.” Deepak Chopra, M.D. ~ http://www.huffingtonpost.com/deepak-chopra/radical-wellbeing-where-w_b_4804118.html

Cost: $0.62/pound - Bang for Buck Ratio: 37 Why cabbage fights inflammation:

The anthocyanins found in red cabbage are well-documented anti-inflammatory compounds

#9: Cabbage

#11: Cauliflower

Cost: $0.55/pound - Bang for Buck Ratio: 32.7 Why cauliflower fights inflammation:

All cruciferous vegetables contain powerful inflammation fighters
Good source of vitamin C
An excellent source of vitamin K, one of the hallmark anti-inflammatory nutrients
Good source of Omega-3’s

#10: Red Peppers

Cost: $3.44/pound - Bang for Buck Ratio: 36.6 Why red peppers fight inflammation:

Excellent source of vitamin C
Good source of vitamin E
Contains more than 30 different carotenoids, including excellent amounts of beta-carotene and zeaxanthin
Lots of phytonutrients

Why avocados fight inflammation:

Researchers believe avocado’s carotenoid diversity is a key factor in its anti- inflammatory properties
Avocado fats are particularly well-documented with problems involving arthritis
Has inflammation fighting fats widely present in ocean plants but fairly unique among land plants
Omega 3’s

#8: Advocados

Appendix A: Inflammation Causing Foods

Cost: $3.92/pound - Bang for Buck Ratio: 19.9 Why spinach fights inflammation:

Full of glycoclycerolipids

Particularly in the digestive tract, reduced inflammation has been associated not only with the flavonoids found in spinach, but also with its carotenoids.

#17: Spinach

#16: Green Peppers

Cost: $2.13/pound - Bang for Buck Ratio: 22 Why green pepper fights inflammation:

Good source of vitamin E
Contains more than 30 different carotenoids, including excellent amounts of beta-carotene and zeaxanthin
Lots of phytonutrients

Why carrots fight inflammation:

Contains vitamin A, along with vitamin K, fiber, vitamin C, potassium, manganese, vitamins B6, B3, B1 and more.
Luteolin, found in carrots (and olive oil) helps reduce age-related inflammation.

#15: Carrots

#14: Brussels Sprouts

Cost: $2.19/pound - Bang for Buck Ratio: 28.3 Why Brussels sprouts fight inflammation:

Glucosinolates found in Brussels sprouts help regulate the body’s inflammatory/ anti-inflammatory system and prevent unwanted inflammation.
Stuffed with Vitamin K
High in omega-3’s

Cost: $1.84/pound - Bang for Buck Ratio: 28.8 Why broccoli fights inflammation:

All cruciferous vegetables contain powerful inflammation fighters
Studies suggest phytonutrients in broccoli fight inflammation of the

joints, respiratory system, colon and more.

#13: Broccoli

#12: Collard Greens

Cost: $2.36/pound - Bang for Buck Ratio: 32.6 Why collard greens fight inflammation:

An excellent source of vitamin K
Omega-3 fatty acids (in the form of alpha-linolenic acid, or ALA)
Glucosinolates

Worst Culprit #1: Potatoes IF Rating: -170,

Cost: $0.48/pound

Worst Culprit #2: Bananas IF Rating: -115,

Cost: $0.45/pound

Worst Culprit #7: Sweet Cherries IF Rating: -47, Cost: $3.51/pound

Worst Culprit #4: Lima Beans IF Rating: -60,

Cost: $1.33/pound

Worst Culprit #3: Navy Beans IF Rating: -105, Cost: $1.07/pound

Worst Culprit #9: Grapes IF Rating: -33,

Cost: $1.68/pound

Worst Culprit #8: Black Beans IF Rating: -45,

Cost: $1.07/pound

Worst Culprit #10: Blueberries IF Rating: -28,

Cost: $3.91/pound

Worst Culprit #5: Red Kidney Beans

IF Rating: -60, Cost: $1.25/pound

#7: Pineapple

Cost: $1.04/pound - Bang for Buck Ratio: 62.5 Why pineapple fights inflammation:

Excessive inflammation, excessive coagulation of the blood and certain types of tumor growth may all be reduced by therapeutic doses of bromelain found in pineapples (you can also get bromelain in our natural pain relief formula, Heal-n-Soothe®).

#6: Turnip Greens

Cost: $2.11/pound - Bang for Buck Ratio: 63.5 Why turnip greens fight inflammation:

Excellent source of vitamin K
Good source of omega-3 fatty acids (in the form of alpha-linolenic acid, or ALA)
Glucosinolates

#5: Mustard Greens

Cost: $2.19/pound - Bang for Buck Ratio: 73.5 Why mustard greens fight inflammation:

Glucosinolates
Excellent source of vitamin K
Glucobrassicin

#4: Canteloupe

Cost: $0.95/pound - Bang for Buck Ratio: 80 Why cantaloupe fights inflammation:

Studies show cantaloupes lower C-reactive proteins (a common indicator of inflammation)
Cantaloupe contains a wide variety of antioxidant and anti-inflammatory

phytonutrients

High in vitamin C

#3: Kale

Cost: $2.19/pound - Bang for Buck Ratio: 117.4 Why kale fights inflammation:

45 different flavonoids in kale play a leading dietary role in avoiding chronic inflammation and oxidative stress
High in omega 3’s
Vitamin K
High in fiber

#2: Sweet Potatoes

Cost: $0.90/pound - Bang for Buck Ratio: 182.2 Why sweet potatoes fight inflammation:

Anthocyanin and other color-related pigments in sweet potato are equally valuable for their anti-inflammatory health benefits
In preliminary animal studies, intake of sweet potato color extracts

have been shown to reduce inflammation

#1: Onions

Cost: $0.67/pound - Bang for Buck Ratio: 558.2 Why onions fight inflammation:

Onionin A - a unique sulfur molecule in onion that is found in the bulb portion of the plant - has been shown to inhibit the activity of macrophages; these specialized white blood cells play a key role in our body’s immune system and can trigger large-scale inflammatory responses
Onion’s antioxidants help prevent the oxidation of fatty acids, reducing the number of pro-inflammatory messaging molecules produced by the body

The flip side to this is which foods cause the most inflammation.

Here are a few fruits and veggies you should avoid if chronic inflammation

is causing your pain. # 1 being the worst and # 10 the least.

IF stands for the (Inflammation Factor) Rating™

(Note: All IF ratings were pulled off the website: nutritiondata.self.com.)

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