While nutrition is not a direct arthritis cure, it can offer many benefits for those suffering from this medical condition. Not only do many foods out there have anti-inflammatory characteristics, but they can also protect your joints against further degeneration.
There are various types of arthritis that can cause problems and disrupt your quality of life, such as rheumatoid and osteoarthritis. Fortunately, there are also smart food choices that you can make to reduce pain and support joint health.
The Omega-3 Wonder
While you should avoid trans and saturated fats, there are certain fatty acids that are a welcome addition to your diet. Omega-3s are first in a line of those that you should add. The primary source of these fatty acids are fish, but you should look for fatty fish like sardines, mackerel, tuna, and salmon.
If arthritis is among the causes of joint pain you are feeling, these will help you in the long run. You can experience reduced pain severity, as well as decreased discomfort and stiffness in the morning. Omega-3s also have anti-inflammatory properties, but you should ensure to consume them at least three times per week.
An additional benefit of eating fish is additional vitamin D you will ingest. Deficiency in this nutrient is related to joint pain, which is why the vitamin is essential to support optimal joint function.
You’ll get lots of nutrients if you start adding this spice to your meals. It has a distinctive flavor, thus many people love and enjoy including it in smoothies, curries and stir fries. Furthermore, scientific research confirms that one of the benefit of consuming ginger is reduction in knee pain.
Actually, the form in which you consume ginger does not affect its potential benefits. Do not be afraid to add it in dried or powdered form as a spice or consume it fresh. Aside from offering anti-inflammatory compounds, ginger can also help with stomach discomfort, including irritable bowel disease.
When we say spinach, we are also thinking leafy greens in general. Just like other fruits and vegetables, these have the power to fight against inflammation, which is typically the primary culprit of aching joints.
We mentioned spinach because of kaempferol, a particularly effective antioxidant that can help to reduce inflammation markers and protect the optimal function of joints.
Broccoli is another phenomenal addition to your diet, especially due to the presence of sulforaphane. This compound can play a vital role in preventing the development of rheumatoid arthritis. It does that by blocking cells that are central to the development of this condition.
Garlic is known worldwide as a powerful superfood with numerous benefits for human health. For starters, it has anti-cancer properties. Thus, eating garlic can lower your cancer risk. As well, it is beneficial for both brain and heart health and can assist in preventing dementia.
For the purpose of this article, we will focus on the benefits garlic that support joint health. The key benefit is garlic’s considerable anti-inflammatory traits. Further, it can boost the immune system, allowing it to support the optimal function of your joints, cartilage, and bones. Of course, it can also help protect you from the flu, colds, and other infections.
Berries and Citrus Fruits
Now that we established what vegetables are a vital addition to your nutrition, let’s look at fruits. When it comes to fruits, you should focus on two particular categories if you want to support healthy joints: berries and citrus fruits.
Berries have the potential to help you by fighting pain related to inflammation. There are studies which revealed that inflammatory markers can be significantly decreased if you eat a couple of strawberry servings per week. Moreover, berries offer rutin and quercetin, which can also help to support the body’s natural inflammation response and reduce arthritis discomfort.
As for citruses, these include lemons, limes, oranges, and grapefruits. These are primarily beneficial because of the generous amounts of vitamin C, which is arguably the most popular antioxidant. It is not only efficient in fighting against arthritis but can help treat all sorts of infections, especially colds and the flu.
It may be surprising at first glance, but we already know about overall olive oil benefits, so why wouldn’t it help if you have arthritis? The vital thing to mention here is that you should focus on using extra-virgin olive oil. The cold-pressed method of extraction enables it to keep most of the nutrients in the process and remain extremely beneficial.
Aside from reducing the symptoms of rheumatoid arthritis, olive oil can also help reduce the risk of developing this condition in the first place.
If you ever read healthy diet tips, you’ve surely encountered recommendations about nuts being the best choice when it comes to snacking. They have a generous quantity of vitamins and minerals that can boost immunity and fight inflammation. On top of that, they can contribute to maintaining a healthy weight and promote heart health.
When it comes to picking what nuts you should consume, almonds and walnuts are always a good choice. Pistachios and pine nuts are an equally good choice, although be caucious about pine nuts exported from China. Keep in mind that if you want to reduce inflammation, avoid unhealthy snacks like chips and processed foods.
The general rules of a healthy diet also apply if you have arthritis. Make some simple changes to your nutrient intake by eating more of the foods above to reduce joint pain and reduce the body’s inflammation.
Feel free to mix and match the foods from the list, but do not forget that it is equally important to know what to avoid. The list of no-no’s includes fried and processed foods, sugars, artificial additives, tobacco, and alcohol.
Dietary supplements can perfectly complement your nutrition plan and secure optimal nutrient intake. Osteo Bi-Flex offers several products that support joint health and can significantly reduce discomfort.
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Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Moreover, views expressed here do not necessarily reflect those of Awareness Junkie or its staff.