Superhero Foods

Superhero Foods
Fighting Inflammation

The US Dept. of Health and Human Services, along with the Center for Disease Control conducted a survey that showed 30% of adults over the age of 18 have experienced joint pain. There are many causes of joint pain, but one thing is clear, it isn’t necessarily linked to getting older.

In young, active adults, joint pain is often related to an injury, like a sports injury. However, there are a variety of jobs and tasks that can lead to what is called repetitive stress injuries. Even something as benign as standing can lead to a repetitive stress injury. This could be a job working on an assembly line, at a grocery checkout or using a stand up desk.

There are steps you can take to help prevent injury if you have to stand for long periods of time. Wearing footwear with proper support, exercising, stretching and taking regular breaks are just some of the practical measure you can employ.

For people that have to stand for long periods of time another great preventative step is to use an anti fatigue mat. Anti fatigue comfort mats can reduce the pressure on your feet, knees, and lower back by up to 32%. Standing mats are great for stand up desks, service counters, the workshop or around the home as an anti fatigue kitchen mat.

The stress put on our bodies from standing for long periods of time can create chronic health problems if left unaddressed. One of the components of a repetitive injury that can lead to a chronic health problem is inflammation. Systemic or chronic inflammation as a result of a repetitive stress injury can undermine the health of your joints and lead to stiffness, discomfort and pain.

Superhero Foods that Fight Inflammation

There are foods that actually promote or cause inflammation. For most of us, a high-carb, low protein diet is an inflammatory diet. Polyunsaturated vegetable oils like safflower, sunflower, corn, peanut and soy, are high in linoleic acid. Linoleic acid is an omega-6 essential fatty acid and our bodies convert this into arachidonic acid. This acid is another omega-6 fatty acid and it promotes inflammation. These same oils contain almost no omega-3s which are inflammation fighters.

In this article we’ll share 6 foods that are great at helping reduce inflammation, and fighting pain & stiffness in your joints. This list of superhero foods has been recommended by the NYU Langone Medical Center.


These little gems are not only delicious but they are packed full of goodness. Deep rich hues are characteristic of berries and it’s the antioxidant compounds found in this fruit that give it this rich color. Antioxidants and ellagic acid, also found in berries, are great at fighting inflammation and combating the pain and stiffness that it causes.

Berries are very easy to incorporate into your diet. Eat them as is, add them to your cereal, top off yogurt with them or blend them in a smoothie.


This is possibly one of nature’s most potent anti-inflammatory. This spice is a real firecracker when it comes to easing joint pain. Ginger works by blocking several different genes and enzymes that promote inflammation and discomfort in your joints. Next time you have sushi don’t forget to eat the ginger!

Ginger is a very versatile and flavorful root and can be added to stir-fry, soup and smoothies.


Actually it’s not just carrots, but any orange veggie like butternut squash and sweet potatoes. What makes this lineup qualify as a superhero food? Vitamin A and beta-carotene. These two nutrients are serious inflammation fighters.

Include them as a side dish with your main meal. Drizzle with olive oil, sprinkle with spices and bake them until soft and slightly brown.


Oily fish is rich in omega-3 fatty acids. Omega-3 fatty acids help reduce joint pain and stiffness by suppressing the enzymes that erode cartilage and the proteins that regulate inflammation. The best kinds of fish are fish like salmon, mackerel and sardines.

You can bake them, bbq them or in the case of sardines, you can add them to your salad.

Red Apples

It’s an old saying, but ‘an apple a day keeps the doctor away’ has a ring of truth to it. Red apples contain quercetin. This is an antioxidant that may keep arthritis and its associated pain at bay, and the rich red hue of an apple is the result of the anthocyanins apples are so rich in. Anthocyanins are strong anti-inflammatory compounds.

Eat an apple by itself as a snack, with your favorite cheese, in a salad...creativity is the only limit with this superhero food.


Nuts are loaded with healthy fats and antioxidants. As a superhero food nuts not only help to repair damage from inflammation but they help to fight it off. The American Journal of Clinical Nutrition published findings from a study that spanned over a 15-year period. The study reported that the people who consumed the most nuts had a 51% lower risk of dying from an inflammatory disease compared to people who ate the fewest nuts.

Add nuts to your cereal, top off your yogurt and berries with them or just have some as an afternoon snack.

We hope that you will incorporate some of these foods into your daily diet. Every measure we take contributes to our overall health and well-being.