Arthritis is a term used to describe a group of diseases that cause joint pain, swelling, and stiffness. It can affect individuals of any age, ethnicity, or gender. There are several types of arthritis, including osteoarthritis and rheumatoid arthritis (RA).
RA is an autoimmune disease in which the body’s immune system attacks the joints. While arthritis can be debilitating, there is good news! Many foods have anti-inflammatory properties that can help relieve some of the joint pain associated with this condition.
A survey revealed that 24% of individuals with RA reported that their diet had an impact on the severity of their symptoms. With that in mind, this article will explore 10 of the best foods to eat if you have arthritis.
In Take Of Fatty Fish
Fatty fish, such as salmon, mackerel, sardines, and trout, are high in omega-3 fatty acids. Omega-3 fatty acids have anti-inflammatory properties that have been shown to help relieve joint pain associated with arthritis. A study of 176 people found that those who ate fish two or more times a week showed a significantly lower disease activity score than those who ate less than one serving of fish a month.
Studies have shown that omega-3 fatty acid supplements can help reduce joint pain intensity, morning stiffness, and the number of painful joints. Regularly eating fish and vegetables has also been linked to lower RA activity.
Fish is also an excellent source of vitamin D, which can help prevent deficiency and may be associated with RA symptoms. The Arthritis Foundation recommends including a 3–6-ounce serving of fish two to four times a week to take advantage of its beneficial anti-inflammatory properties.
Take Regular Garlic
Garlic is a food that is packed with health benefits. Supplementing with garlic has been shown to have an anti-inflammatory effect, which may help relieve arthritis symptoms. A study of 70 females with active RA found that those who took a 1,000 milligram (mg) dose of a garlic supplement for eight weeks saw a decrease in disease activity score and joint pain.
Another study found that taking 1,000 mg of garlic in tablet form daily can help relieve the symptoms of knee osteoarthritis and reduce pain and inflammation. Although there is less research on the effectiveness of eating garlic than taking garlic supplements, incorporating garlic into your diet may also benefit arthritis symptoms.
Take Ginger Often
Ginger is not only a delicious spice but also a food that may help relieve arthritis symptoms. Although there is less evidence of the benefit of ginger for arthritis symptoms compared to ginger supplements, many studies have investigated the effect of ginger on osteoarthritis and found that supplementing with ginger reduced inflammation and pain among study participants.
Ginger is thought to inhibit certain proteins that trigger the immune system to react in inflammatory diseases such as RA.
Take Broccoli
Broccoli is a cruciferous vegetable that is packed with health benefits. It may be associated with reduced inflammation. A study of 1,005 females found that the intake of cruciferous vegetables, like broccoli, was associated with decreased levels of inflammatory markers.
The benefit may be due to the natural components of these vegetables, known as glycosylates, which can have an anti-inflammatory effect. In one study, researchers found that giving mice sulforaphane, a type of glycosylate helped improve their bone strength and reduce symptoms of osteoarthritis-related gait. However, more research is needed to determine how sulforaphane in broccoli may help with inflammation.
Make Walnuts a Regular Food
Walnuts are not only delicious, but they are also loaded with nutrients that may help reduce inflammation. They are a rich source of alpha-linolenic acid, an omega-3 fatty acid that is primarily found in plant foods.
Omega-3 fatty acids have been shown to reduce inflammation and relieve symptoms of arthritis, although most of the research has focused on other types of omega-3 fatty acids, such as DHA and EPA. The potential effects of walnuts on arthritis are still being studied, and more research is needed to determine their impact on the condition.
Grapes Intake
Grapes are a rich source of antioxidants and anti-inflammatory compounds, and they may help reduce the symptoms of arthritis. One review of 24 studies found that grape products could significantly reduce levels of C-reactive protein (CRP), a marker of inflammation.
Grapes contain several compounds that are beneficial in the treatment of arthritis, including resveratrol, an antioxidant found in the skin of grapes. While more research is needed to determine how these results translate to humans, several animal studies have shown that compounds found in grapes could reduce inflammation and slow the progression of certain types of arthritis.
Take Berries Often
Berries are a powerhouse of antioxidants, vitamins, and minerals, and research suggests that they may help reduce inflammation.
Blueberries and strawberries, in particular, have been shown to improve pain, stiffness, and mobility in people with knee osteoarthritis. They also reduce markers of inflammation in people with the condition. Berries are a tasty and nutritious way to help fight arthritis and provide a range of health benefits.
Take Spinach With Doctor’s Prescription
Leafy greens like spinach are loaded with nutrients and antioxidants that may help reduce inflammation caused by arthritis.
Spinach has been found to especially have a high volume of antioxidant kaempferol, which has been shown to decrease the effects of the inflammatory agents associated with rheumatoid arthritis and osteoarthritis. Although more research is needed to determine the effects of spinach on people with arthritis, it is a nutritious food that is full of antioxidants and anti-inflammatory compounds.
Intake Of Tart Cherry Juice
Tart cherry juice is a potent beverage that offers a range of health benefits and may help reduce the symptoms of arthritis. Studies have found that consuming tart cherry juice for 4-120 days can improve mobility, pain, and quality of life in people with knee osteoarthritis.
It also has anti-inflammatory properties and has been shown to reduce CRP and uric acid levels. When choosing tart cherry juice, be sure to look for an unsweetened variety to avoid consuming excess sugar.
Drink and Use Olive Oil On Your Body
Olive oil is known for its anti-inflammatory properties, and it may have a favorable effect on arthritis symptoms. Research suggests that certain compounds found in olive oil could reduce inflammation, promote autophagy (the process of clearing damaged cells from the body), and slow the progression of arthritis.
One study found that mice fed extra-virgin olive oil for 6 weeks experienced a reduction in joint swelling and inflammation, and a slower rate of cartilage destruction.
Conclusion
While there’s no cure for arthritis, there are several foods that can help reduce the symptoms of the condition and decrease inflammation. Incorporating these foods into a healthy and balanced diet, along with other arthritis-fighting foods, may help reduce the symptoms of arthritis and improve the quality of life for the patience.