Citrus bioflavonoids
Citrus fruits contain various bioflavonoids, including diosmin, hesperidin, rutin, and naringin, that have anti-inflammatory effects that can reduce pain and swelling. Research also shows that some citrus bioflavonoids can help prevent bone loss.
Xanthones
This potent antioxidant found in mangosteen, onions, berries, nuts, and tea can reduce C-reactive protein (CRP), an inflammatory marker. Look for "whole fruit" juices that contain the peel, where xanthones are concentrated, or find it in supplement form.
Papain
The enzyme from Carica papaya helps reduce inflammation and accelerate repair of soft-tissue injuries like tendonitis and muscle soreness. It also can alleviate post-surgical muscle pain.
Recommended doses: For each, take 50–100 mg per day for general inflammatory balance and 100–150 mg per day for short-term therapeutic use, such as to help alleviate inflammation during recovery from a muscle injury. –JR
