“An ounce of prevention is worth a pound of cure.”
– Benjamin Franklin
During the early times, when commercial medicines are not yet invented, plants or herbs are usually used for medication. People enjoy the benefits of natural medication without experiencing bad side effects which are usually caused by taking commercial medicines. Now that we can easily buy commercial medicines in nearby drugstores, the benefits we get from eating natural sources of vitamins and minerals necessary for fighting diseases are often being neglected, such as fruits. Fruits are recognized as a good source of vitamins and minerals, such as vitamin C, Vitamin A, folic acid and many others. According to scientists, eating fruits reduces the risk of having chronic conditions or diseases such as, heart disease, asthma, stress, fatigue, arthritis, inflammation, pain and more. This implies that eating fruits is one of the best ways to battle inflammation, may it be caused by arthritis or bacterial infection without the risk of getting side effects. Not that it only helps alleviate or even cure inflammation in the long run but it can also prevent having an inflammation in the future. Here is the list of fruits with anti-inflammatory properties that you can refer to when you drop by the supermarket: Blueberry Aside from its sweet delicious taste and being the main ingredient in making blueberry cheesecakes, it has more to offer. Blueberries are natural anti-oxidants, but its key content is anthocyanin which battles inflammation. Frozen or fresh, it still offers the same benefits. You can eat it raw, but there are also other ways to prepare it like making an ice cold smoothie with blended blueberries in it. Ideal serving: To get the full benefits from blueberries, the ideal volume consumption is ½ cup per day (42 blueberries). Raspberry It is known to be the most consumed berry in the world due to its sweet juice and it is mostly used in making tarts. Just like Blueberry, it has a natural antioxidant property with anthocyanin content which has an anti-inflammation power. Eating raspberries is also good for the heart’s health, for diabetes management and for cancer prevention. Ideal serving: To get the maximum benefits from raspberries, the ideal consumption volume is 3 servings per week wherein, 1 serving is equivalent to 30 raspberries per serving. Strawberry It is called the queen of fruits in Asia. These juicy heart-shaped fruits have more to offer other than its taste and appetizing look. It has a high flavonoid quercetin content which is both anti-oxidant and anti-inflammatory. Ideal serving: The ideal consumption volume per day is 1 cup (8 pieces). Tomatoes It is good for inflammation caused by depression. Tomatoes are rich in lycopene which protects the brain and is a great anti-oxidant to fight depression. Lycopene alleviates neuropathic pain – a complex pain condition caused by nerve damage, and helps reduce the risk of macular degeneration, which causes blindness among elderlies. According to a study made in Taiwan which was published in Life Sciences, by exhibiting both antioxidant and anti-inflammatory properties, lycopene slowed and/or stopped a long list of reactions within the cells of the eye that are caused by or lead to macular degeneration. Ideal serving: For cherry tomatoes (small tomatoes), the ideal consumption volume is 20 cherry tomatoes per day. Pineapple It may be rough on the outside, but healthy on the inside. It might take you some time to peel off its skin, but it’s worth the effort. Pineapple contains Bromelain, which is a natural meat tenderizer. It does not directly target the inflammation, but it targets inflammation causing symptoms. Bromelain reduces swelling especially of the nose and sinuses, thus, a good medication for colds and sinusitis, or swelling caused by injury. It is also used to reduce swelling after a surgery. Ideal serving: Canned or fresh, you can consume 1 cup of minced pineapple chunks per day. Apple “An apple a day, keeps the doctor away” is a popular proverb that we all know. According to a 2006 study published in a journal called Experimental Biology and Medicine, it also contains quercetin, which has a natural anti-inflammatory property, just like strawberries. Its quercetin content helps reduce cellular death caused by oxidation and inflammation of neurons, thus, it is good for the brain. In the same study, it was also found out after experimenting on mice with Alzheimer’s symptoms, that consuming apple juice helps improve brain function. Ideal serving: The ideal volume consumption is 1 whole apple a day, regardless of the recipe. Orange It is the most commonly consumed fruit that belongs to the citrus family. It contains hesperidin which is also a natural antioxidant, anti-inflammatory and pain reliever. Hesperidin is proven to provide many health benefits such as cancer prevention, diabetes prevention and allergy treatment. It is also known to maintain good health for the heart, bones, blood flow and many others. Ideal serving: The ideal consumption volume is 1 large whole orange per day. Cherry Just like the rest of the fruits in this list, cherry also contains antioxidant and anti-inflammatory properties. It helps lower the risk of gout attacks, reduce pain and inflammation associated with osteoarthritis. In a study conducted among 600 people with gout, those who ate ½ cup of cherries (10 to 12 pieces) have 35% lower chance of gout attack. Those who ate more cherries up to 3 servings a day has even lower (50%) chance of experiencing gout attack. This proved that the more cherries you consume, the lesser your chance of having gout attack. Ideal serving: Based on the study conducted, the ideal consumption volume is 3 servings (30 to 36) of cherries wherein 1 serving is equivalent to ½ cup (10 to 12 cherries), or more. Getting natural vitamins and minerals from fruits lower the risk of getting bad side effects that you can get when consuming commercial medicines. Whether you are already suffering from inflammation caused by arthritis, infection or any condition, or starting to feel any symptoms, it is good for you to start eating the fruits in this list now as you adhere to the ideal consumption volume for each. As Benjamin Franklin said, “an ounce of prevention is worth a pound of cure.” It’s not yet too late to start observing a balanced and healthy lifestyle. You are what you eat. If you’re eating healthy, then you are healthy.