Diet has a significant impact on health. Whether one is already has a medical condition or is trying to prevent certain diseases, consuming suitable types of food goes a long way. There have been several claims that certain foods are beneficial in managing arthritis for years. While some remain theories, there’s scientific evidence to support some recommendations. Let’s look at some foods that arthritis patients need to add to their foods.
1. Fatty fish
Salmon, tuna, mackerel, sardines, herring, Pollock, and trout are fish varieties rich in omega-3 fatty acids. Omega-3 fatty acids are suitable for people who have arthritis because they prevent inflammation. Studies show that arthritis patients who consume fatty fish at least twice a week have less disease activity than those who consume fish once every month or those who never consume it.
Fatty fish and seafood also contain vitamin D, which helps in decreasing disease activity. In particular, vitamin D has a significant effect on rheumatoid arthritis. For people unable to consume fish, they can also take fish oil supplements as they also help in reducing inflammation, joint stiffness, and tenderness.
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2. Garlic and onions
Many people use garlic and onions for the flavour they add to food, but they also contain health benefits. Both onions and garlic have anti-inflammatory properties which reduce arthritic pain. Additionally, they also help in boosting immunity.
Studies show that not only is garlic beneficial to arthritis patients, but it also reduces dementia, heart-disease risk and also boosts the functions of specific immune cells, thus improving immunity. Frequent intake of garlic reduces the risk of hip osteoarthritis because of its anti-inflammatory properties.
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3. Fruits
Fruits such as berries and pomegranates contain antioxidant, anti-inflammatory, and pain-relieving properties, effective in managing osteoarthritis and rheumatoid arthritis. In particular, fruits contain polyphenols such as flavonoids which ease the symptoms of arthritis.
Some of the fruits that you should consider including in your diet include:
- Cranberries
- Strawberries
- Blueberries
- Raspberries
- Grapes
- Oranges
- Apples
- Pomegranates
- Plums
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4. Vegetables
Vegetables are an essential part of the diet for general good health but even more so for people suffering from arthritis. A vegetable like broccoli is linked to reduced inflammation and lower levels of inflammatory markers. Broccoli helps reduce the symptoms of arthritis, and some test-tube studies show that it inhibits the formation of a particular cell type needed in the development of rheumatoid arthritis. Superfoods: 7 Health Benefits Of Broccoli
Other vegetables like spinach and kale contain vitamin E and vitamin C. Vitamin E helps with inflammations. Vitamin C helps with collagen formation in the cartilage, thus helping joint flexibility.
You can try adding vegetables to your salads. It’s recommended that you steam them or have them raw to preserve the nutrients.
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5. Spices and herbs
In addition to adding flavour to meals, spices and herbs contain properties that help with arthritis. Ginger, turmeric, chilli powder, cayenne pepper, and cinnamon contain compounds associated with reducing inflammation and alleviating arthritis symptoms.
6. Walnuts
Walnuts effectively manage arthritis because they contain omega-3 fatty acids linked to decreasing arthritis symptoms. In addition, walnuts also reduce markers of inflammation and have health benefits for the heart too. The Health And Nutritional Benefits Of Walnuts
7. Olive oil
Virgin olive oils contain oleocanthal which has antioxidant and anti-inflammatory properties. Olive oil is also associated with reducing joint damage in rheumatoid arthritis and slowing down cartilage destruction. Additionally, olive oil also has vitamin D, which is good for bones.
In addition to olive oil, studies suggest that other oils like fish oil and canola also help with reducing inflammation. Although more research is required on other benefits of olive oil on arthritis patients, including it in your diet is beneficial to general health.
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8. Green tea
Green tea contains epigallocatechin-3-gallate (EGCG), which is a natural antioxidant. EGCG helps people with arthritis by stopping the production of particular chemicals in the body that leads to inflammation. Additionally, EGCG could also help in the health of joints.
Other things you should be taking more of include Bitter Gourd (Karela),
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Effect of diet on arthritis symptoms
Often people ask if diet has a significant impact on managing arthritis. While diet cannot cure arthritis, certain foods significantly alleviate arthritis symptoms. Paying attention to the diet helps people manage weight which is essential, especially for people suffering from osteoarthritis. An increase in weight increases the stress on joints.
Additionally, including these types of food in the diet not only reduces arthritis symptoms but also help with other aspects of good health. Many of the recommended foods for arthritis have antioxidant properties, which reduce the risk of heart diseases, cancers, and more.
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