Arthritis patients are always curious about a special diet which would help ease their journey. While there is no miraculous arthritis diet, there are food items which can actually improve your joint health and relieve arthritis symptoms.
Along with the medications, a healthy diet can curb the pain, and these food will help you do that:
Beans
Beans contain fiber and phytonutrients, which help lower CRP. CRP is an indicator of inflammation found in the blood. At high levels, CRP could indicate RA. Beans are also an excellent source of protein, which is important for muscle health. Pinto beans, red kidney beans and small red beans are great sources of antioxidants.
Berries
Berries are full of anti-inflammatory properties. Fruits have high antioxidants, which fight inflammation. In addition to this, blueberries, raspberries, strawberries and blackberries also contain anthocyanins, which help reduce inflammation.
Fish
Fatty fishes have high levels of Omega-3 fatty acids and vitamin D like Salmon, mackerel and tuna. These nutrients help reduce inflammation. Health experts recommend a healthy diet that includes fish twice a week. Fish oil supplements are also beneficial.
Green Tea
Herbal tea contains a natural antioxidant called EGCG. This antioxidant prevents the production of various inflammatory chemicals in our body. Studies suggest that EGCG prevent breaking down of cartilage, which preserve joints longer.
Leafy Greens
Broccoli, collard greens, kale and spinach are great sources of vitamins E and C. Vitamin E protects the human body against pro-inflammatory molecules. Vitamin C helps our body make collagen which aids in joint flexibility.
Nuts
Nuts are healthy for heart, very important for people with rheumatoid arthritis (RA). People with RA have twice the risk of a cardiac disease as any healthy adult. Almonds, walnuts, pecans, hazelnuts, peanuts, and pistachios contain high amounts of calcium, fiber, magnesium, Omega-3 fats, vitamin E and zinc all of which have anti-inflammatory effects.
Olive Oil
Vitamin D along with Olive oil, protects against bone loss. Extra virgin olive oil has high levels of heart-healthy fats, as well as oleocanthal, which has non-steroidal, anti-inflammatory properties.
Onions and garlic
Hard to believe, but these vegetables contain anti-inflammatory properties that relieve few forms of arthritic pain. They also have immunity-boosting chemicals.
Bottom Line
It is important to include as many of the food listed above into your diet, there are certain food you should avoid. Food items high in trans and saturated fats– for example red meat, packaged baked goods, fried food– can lead to weight gain, which can make your symptoms worse. Added sugar, highly processed food, alcohol should be avoided as well.
Read more: The Great Indian Diet
Citations
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/arthritis-and-diet
How to avoid arthritis at an early age?
Exercise and diet are the two important factors that would help you avoid or manage arthritis. I will be soon coming up with a blog on the same. 🙂
You can avoid this by consuming balance protein and exercise.
https://healthbuddy.site/10-easy-ways-to-sneak-more-protein-in-your-diet/