ne knows that exercise is important but as we age our muscles don't recovery from workouts the same as they once did. Even if you are young, wouldn't it be great to be able to minimize the soreness and increase muscle recovery? There are certain foods that can definetely help with this. Here is my list of seven "must haves":
1. Salmon
This is a great source of Omega-3 fatty acids and protein. Omega-3s are a terrific way to fight inflammation and soreness. Studies are showing that Omega-3 fatty acids can decrease inflammation and reduce the activity of enzymes that cause cartilage loss. It is recommended that a healthy diet contain two servings of fish weekly. If you can, buy salmon that is caught wild; salmon that is commercially grown can be very low in Omega-3s.
2. Mixed Nuts
Nuts also are a good source of Omega-3 fatty acids as well as protein, zinc, potassium, magnesium as well as other vitamins and minerals. A good blend of nuts include brazil nuts, almonds, walnuts, sunflower and pumkin.
3. Cherries
Cherries are high in Quercitin, an antioxidant and anti-inflammatory that provides cell protection. Cherries are also high in an anti-inflammatory phytochemical called anthocyanin. New research at the Unversity of Burlington has shown that cherries help reducing inflammation and also delaying the on onset of muscle soreness and speed up the recovery process after strenuous activity.
4. Pineapple
Pineapple contains an enzyme called Bromelain, which is responsible for digesting protein, reducing inflammation as well as joint pain. Bromelain also assists in wound healing and angina.
5. Ginger
Ginger is a wonderful food with a long standing reputation for reducing swelling and inflammation. A very potent anti-inflammatory called gingerols is contained in Ginger. It is believed that these gingerols are the reason why people see relief from rheumatoid arthritis and osteoarthritis. In a recent double blind, crossover study, those that were given ginger experienced significantly less pain than those than the control group.
6. Turmeric
Turmeric contains a chemical called curcumin, a powerful anti- inflammatory. Curcumin also acts as an anti-cancer fighting compound as well as antioxidant, which are important for fighting inflammation, soreness and promoting muscle recovery. At the University of Arizona a study was performed by Dr. Clark Lantz that showed that the patients that were given turmeric before their arthritis began to flare up were able to inhibit and in some cases block the attack all together.
7. Berries
Berries contain polyphenols, antioxidants which protect cells from free radical damage. Antioxidants are responsible for neutralizing free radicals, which can cause inflammation, premature aging and speed up the onset of heart disease and cancer among other diseases. Blueberries are regarded among the best source of antioxidants that you can find but cranberries, raspberries and blackberries all contain high amounts of antioxidants.
Staying active is vitally important to maintain wellness for young and old. If you exercise or perform strenuous activity regularly, these foods should become part of your life!
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