Foods that fight pain

Some foods are available everywhere and have the ability to creep up in almost any meal - but they hold a powerful secret. Read on to see how you can overcome your pain triggers with simple apples, broccoli, chocolate, and more.

These contain an antioxidant plant chemical called quercetin, which fights inflammation. In fact, most brightly coloured fruits and vegetables have chemicals that tamp down inflammation.

• This vegetable contains glutathione, a power antioxidant that may guard against arthritis.
• Other foods rich in the antioxidant include asparagus, cabbage, cauliflower, potatoes, tomatoes, avocados, grapefruit, oranges, peaches, and watermelons.

Brown rice and other whole grains can fight the constipation of irritable bowel syndrome. According to a Harvard University study, women who eat brown rice also weigh less than those who don't. (In painful conditions such as arthritis and joint pain, less weight means less pain.)

Brown rice contains magnesium, which appears to cut the frequency of migraines by helping to relax nerves, blood vessels, and muscles.

These tart fruits contain chemicals called anthocyanins that fight inflammation in somewhat the same way that aspirin does. Raspberries and strawberries also contain the inflammation fighter. Why not pop at least 125 millilitres (half a cup) a day of these low-calorie, no-fat fruits?

Now we're talking. Dark chocolate contains chemicals that help fight inflammation. According to a large Italian study, people who ate about 25 grams (one ounce) of dark chocolate every three days had significantly lower measures of a protein associated with inflammation than those who ate no chocolate.

This juice is known for quelling painful bladder infections. Researchers at Harvard University found that women who drank 275 grams (ten ounces) of the juice a day had bladder infections only 42 percent as often as those who did not drink it. The scientists believe that an ingredient in the juice may inhibit bacteria from invading the bladder wall.

Oily fish like salmon, rainbow trout, and anchovies, along with walnuts, flax and pumpkin seeds, and olive and canola oils, contain omega-3 fatty acids that act as powerful anti-inflammatories. A University of Pittsburgh study found that people with back and neck pain who took omega-3 fatty acids in supplement form for three months had less pain.

Eat fatty fish at least twice a week, and consider taking a daily omega-3 fatty acid supplement of fish or flaxseed oil.