Arthritis is characterized by pain, swelling, and stiffness in the joints. It is a painful, chronic condition to manage. The popular OTC painkillers help with pain management, but it is a temporary fix.
Certain foods boost the immune system and fight inflammation. So if you are struggling with arthritis, here’s what you need to add to your diet.
Fish
Arthritis causes inflammation and swelling of the joints. Wild fatty fish which are high in omega-3 fatty acids are very beneficial for preventing and managing the disease. Salmon, trout, and mackerel are packed with anti-inflammatory essential fatty acids. The American Heart Association recommends at least two servings of wild fish every week for their potent anti-inflammatory effects.
Studies reveal that omega-3 fatty acid supplements and wild fish can cause a marked decrease in joint pain and stiffness.
Garlic
Garlic is one of the healthiest foods out there. There are so many health benefits of garlic that every person must make it a lifestyle choice.
Garlic contains a compound called diallyl disulfide which prevents a number of diseases including arthritis. Evidence suggests that garlic boosts and has strong anti-inflammatory properties. Hence, it is a valuable addition to the diet to manage and prevent arthritis.
Ginger
Ginger is known for its flavorful taste and is a popular ingredient in many cuisines. Also, ginger has components which combat inflammation in the body. A study conducted in 2001 revealed that OA patients, when given ginger, had marked improvements in knee pain and movement.
Turmeric.
Although turmeric is a spice, it is one of the best things you can add to your diet for the powerful anti-inflammatory and healing effects. Turmeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties.
Adding turmeric in its fresh or powdered form will help manage arthritis and improve joint mobility.
Oils
Extra virgin olive oil, avocado, and walnut oils are all the best oils to incorporate in your diet if you have a history of arthritis. These oils contain fats, which are healthy for the heart. A particular ingredient oleocanthal is potent as anti-inflammatory drugs.
Besides that, walnut oil is loaded with omega-3 fatty acids – all that you need to fight rheumatoid arthritis. Avocado oil is also rich in cholesterol-lowering properties so these oils should all be part of your healthy diet change.
Berries
Berries – strawberries, blueberries, raspberries, blackberries, and cherries contain Anthocyanins – compounds known for their anti-inflammatory effects.
Studies reveal that berries can reduce inflammation and help relieve pain. Berries also contain quercetin and rutin, both of which help combat oxidative stress, inflammation.
Broccoli
A 2013 study involving mice showed that broccoli has the power to slow down cartilage damage in joints due to osteoarthritis. This is because it contains a compound called sulforaphane, which is healthy for the human body.
Sulforaphane reduces the production of markers in the human body which lead to rheumatoid arthritis. One study also looked at 1005 women who ate broccoli daily and as a result, their bodies showed that inflammatory markers continuously decreased.
Spinach
Spinach and other leafy vegetables and greens are beneficial for your health. Popeye was not far off the mark when he carries around a tin of spinach. It is loaded with health benefits and nutrients which prevent inflammation and pain. Spinach is one of the best natural immunity boosters. The antioxidant kaempferol helps relieve pain and joint stiffness related to arthritis. It also prevents the further spread of the disease.
Grapes
Grapes are loaded with nutrients and have anti-inflammatory properties. A study was conducted in which 24 men were given a grape powder (1.5 cups grapes) for three weeks.
At the end of the study, their blood showed a significant level of decrease in inflammatory markers. Grapes contain several antioxidants which prevent arthritis. Resveratrol, which is an antioxidant found in the skin of grapes blocked rheumatoid arthritis cells from forming in the body, according to a recent research. This was a great find and breakthrough since resveratrol also prevents the thickening of the joints related to arthritis.
Another study also found that proanthocyanidins, also found in grapes have anti-inflammatory properties.
Whole Grains
Whole grains are a healthy alternative to the refined flour. They are beneficial for our body and are also known to reduce levels of C-reactive protein in the blood. CRP is an inflammation marker which if increases in the human body can cause heart disease, rheumatoid arthritis, and diabetes. So always switch to whole grains and make a healthier lifestyle choice.
The Final Word:
In addition to changing your diet, make sure you add strength training to your fitness plan. Weight or resistance training has numerous benefits and helps manage arthritis pain. Also, it’s always a good idea to add calcium-rich foods to your diet to keep your joints in good health.