Are you looking for ways to reduce joint pain and stiffness caused by arthritis? Changing your diet to include foods that fight inflammation and boost your immune system can help ease your suffering; though, diet cannot cure arthritis. If it could people would not be suffering from the symptoms of this painful and sometimes debilitating disease. While research is ongoing scientists have discovered that some foods may reduce arthritis induced pain and inflammation. Discussed below are 10 foods that fight arthritis. Find out how these super foods may help you improve your daily life.
Some fish have an abundance of inflammation fighting Omega 3 fatty acids. According to the Arthritis Foundation mackerel, herring, salmon and tuna are your best fish options. Rheumatoid arthritis patients will benefit from consuming these types of fish. You will want to eat fish rich in omega 3 fatty acids about two times a week. It is important to make sure that you are eating a portion size of 3 to 4 ounces at each interval
If you are not a fan of fish you can still get the benefits of inflammation reducing omega3 fatty acids by consuming soybeans. Healthy soybean options include tofu and edamame. This heart healthy food is high in protein and low in fat. Those diagnosed with rheumatoid arthritis will benefit most from eating this food.
3. Citrus Fruit
Grab a juicy orange or a grapefruit at your next opportunity. These fruits are high in vitamin C and have been shown to aid in the prevention of inflammatory arthritis. Vitamin C benefits osteoarthritis patients by helping them maintain good bone health.
Garlic is not just good for warding off vampires. Research shows that eating foods from the allium family (garlic and onions) can reduce the early onset symptoms of osteoarthritis.
Diallyl disulphine is a compound found in garlic. Researchers postulate that this compound may limit cartilage destroying enzymes present in human cells.
Want to reduce the frequency of your gout? Studies show that the anthocyanins found in cherries have anti inflammatory properties. Red and purple fruits often have anthocyanins. These include: strawberries, blueberries and blackberries. You will receive benefits from these fruits no matter if you eat them frozen, raw or cooked.
Those suffering from osteoarthritis will want to make sure they are consuming broccoli. This green vegetable rich in vitamin C and K contains sulforaphane. Studies show that this compound has the potential to prevent or slow down the development of osteoarthritis. Note that broccoli is rich in calcium which aids in bone-health.
To consume more broccoli try adding it to a stir fry, side dishes or salads. Little changes can help improve your health and adding more anti inflammatory foods into your diet can help you manage your arthritic pain better.
7. Green Tea
Green tea contains antioxidants called polyphenols. Researchers believe that these antioxidants assist in the reduction of arthritic inflammation. In addition, they are thought to slow down the destruction of cartilage around the joints. Another antioxidant in green tea labeled epigallocatechin-3-gallate can block the molecules that damage cartilage in rheumatoid arthritis patients.
According to registered dietician Andrea Dunn you will want to consume two cups of cold or hot green tea to help reduce arthritic inflammation. You will want to choose tea bags instead of processed powdered tea
Nuts are one of the 10 foods that fight arthritis. Walnuts, pistachios and almonds are worthy inclusions to anyone’s diet hoping to reduce inflammation and boost their immune system. Nuts contain protein, calcium and alpha linolenic acid. The latter is an immune building acid. Nuts provide a heart healthy option with a side benefit of helping with weight loss.
Try replacing red meat in your diet with a quarter cup of nuts. This will help you avoid the inflammation that often occurs when eating red meat.
9. Olive Oil
Did you know that extra virgin olive oil contains a property that acts similar to non-steroid anti-inflammatory drugs? Oleocanthal is the aforementioned property that makes olive oil such a must-have ingredient for those suffering with both rheumatoid arthritis and osteoarthritis.
10. Whole Grains
When choosing bread and cereal options you will want to go with a whole grain selection; especially if you have arthritis. Whole grains have been shown to reduce levels of the C reactive protein (CRP) in the blood stream. This protein is a marker for inflammation. It can be observed in patients with patients with diabetes, heart disease and arthritis. Choosing foods like brown rice and whole grain cereal will help lower levels of inflammation.
While these 10 foods that fight arthritis are not a cure they can be a valuable part of your treatment plan. Try including as many of these food options as you can into your diet. These 10 foods that fight arthritis will help to limit your pain and keep you active.