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Pain Relieving Foods
Research shows that certain compounds in foods help relieve pain. Here are
some to try:
- Broccoli and other cabbage family veggies contain sulforaphane, which
blocks the enzyme that triggers inflammation and joint pain. Sulforaphane is an anticancer and antimicrobial compound that can be obtained by eating cruciferous vegetables such as brussel sprouts, broccoli, cabbage, cauliflower, bok choy, kale, collards, broccoli sprouts, chinese broccoli, broccoli raab, kohlrabi, mustard, turnip, radish, rocket, and watercress. The enzyme myrosinase transforms glucoraphanin (a glucosinolate) into sulforaphane upon damage to the plant (such as from chewing). The young sprouts of broccoli and cauliflower are particularly rich in
glucoraphanin.
- Cherries, raspberrires, red grapes, eggplants, rich in anthocyanins and salicylates, have anti-inflammatories
similar to aspirin. Tart cherries contain melatonin, another pain reliever.
Anthocyanins are powerful antioxidants in vitro. This antioxidant
property may be conserved even after the plant which produced the
anthocyanin is consumed by another organism, possibly explaining why fruits
and vegetables with colorful skins and pulp are considered nutritious. The medicinal properties of salicylate, mainly for fever relief, have been known since ancient times, and it was used as an anti-inflammatory drug.
- Fatty fish are an important source of omega-3 fats—anti-inflammatories
that may help ease back and neck pain as well as painful joints. Research in 2005 and 2006 has suggested that the in-vitro anti-inflammatory activity of n−3 acids translates into clinical benefits. Cohorts of neck pain patients and of rheumatoid arthritis sufferers have demonstrated benefits comparable to those receiving standard
NSAIDs. Those who follow a Mediterranean-style diet tend to have less heart disease, higher HDL ("good") cholesterol
levels and higher proportions of n−3 in tissue highly unsaturated fatty
acids. Similar to those who follow a Mediterranean diet, Arctic-dwelling Inuit - who consume high amounts of n−3 fatty acids from fatty fish - also tend to have higher proportions of n−3, increased HDL cholesterol and decreased triglycerides (fatty material that circulates in the blood) and less heart disease. Eating walnuts
was reported to lower total cholesterol by 4% relative to controls when people also ate 27% less
cholesterol.
- Olive oil contains oleocanthal, an anti-inflammatory similar to ibuprofen.
Oleocanthal is a natural organic compound isolated from extra virgin olive oil. It is responsible for the slightly peppery "bite" of extra virgin olive oil. Oleocanthal is an tyrosol ester and its chemical structure is related to oleuropein that is also found in olive oil.
Oleocanthal has been found to be have anti-inflammatory and antioxidant properties. Similar to classical NSAIDs, it is a non-selective inhibitor of cyclooxygenase. It is suggested that long-term consumption of small quantities of oleocanthal from olive oil may be responsible in part for the low incidence of heart disease associated with a Mediterranean diet.
50g of olive oil per day is thought to have the same effect as 1/10 of the adult ibuprofen
dose.
A number of raw vegetables have enzymes that help lessen pain.
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