Some recent studies show inflammation, joint pain and arthritis are a consequence of the foods you eat. Keep eating the wrong foods? You’re stuck with joint pain for life. Start eating the right foods? Your joint discomfort fades away.
Scientists say many foods can stamp out inflammation… but we’ve narrowed it down to the tastiest top 10.
10 Delicious foods that fight joint pain
Fortunately, there are many foods that can ease inflammation and may help relieve some of the joint pain associated with arthritis.
In fact, one survey found that 24% of those with rheumatoid arthritis reported that their diet had an impact on the severity of their symptoms.
This article will look at 10 of the best delicious foods to eat if you have arthritis.
1. Garlic to fight joint pain
Garlic is jam-packed with health benefits. Human and test-tube studies have found garlic may possess anti-inflammatory properties, and that eating it may be associated with a decreased risk of osteoarthritis.
In one study, researchers analyzed the diets of 1,082 twins. They found that those who ate more garlic had a shortened risk of hip osteoarthritis, likely thanks to kinds of garlic mighty hostile to-inflammatory properties. [source].
2. Ginger help ease the symptoms of joint pain
Ginger has been shown to shorten symptoms of arthritis. Test-tube and animal studies have plus found it may grow less inflammation, but more research in humans is needed.
An investigate assessed in 2001, the effects of ginger extract in 261 patients bearing in mind osteoarthritis of the knee. After six weeks, 63% of participants experienced improvements in knee headache. [source].
3. Broccoli to reduce inflammation
Broccoli has been associated with reduced inflammation. It also contains sulforaphane, which may have anti-inflammatory properties, according to test-tube studies.
Test-tube studies have shown that it blocks the formation of a type of cell involved in rheumatoid arthritis development [source].
4. Fatty Fish
Fatty fish is high in omega-3 fatty acids and vitamin D, both of which may be beneficial for reducing inflammation and the intensity of arthritis symptoms.
Fatty fish varieties such as salmon, mackerel, sardines, and trout are high in omega-3 fatty acids, which have been shown to have potent anti-inflammatory effects [source].
5. Extra virgin olive oil
Extra virgin olive oil is loaded with heart-healthy fats, as well as oleocanthal, which has properties similar to non-steroidal, anti-inflammatory drugs. But it’s not the only oil with health benefits.
Avocado and safflower oils have shown cholesterol-lowering properties, while walnut oil has 10 times the omega-3s that olive oil has. [source].
6. Berries to decrease inflammation
Berries contain antioxidants that have been shown to decrease arthritis-related inflammatory markers in test-tube and animal studies [source].
Tons of antioxidants, vitamins, and minerals are crammed into each serving of berries, which may partially account for their unique ability to decrease inflammation.
In one study of 38,176 women, those who ate at least two servings of strawberries per week were 14% less likely to have an elevated level of inflammatory markers in the blood [source].
7. Dairy to increase bone strength
Low-fat dairy products, like milk, yogurt and cheese are packed with calcium and vitamin D, both found to increase bone strength.
Vitamin D is essential for calcium absorption, and it has been shown to boost the immune system. If dairy doesn’t agree with you, aim for other calcium and vitamin D-rich foods like leafy green vegetables [source].
8. Spinach helps decrease inflammation
Spinach is rich in antioxidants, including kaempferol. Test-tube studies have found that kaempferol can reduce inflammation and slow the progression of osteoarthritis.
Several studies have found that a higher intake of fruits and vegetables is linked to lower levels of inflammation [26 Trusted Source]. Spinach, in particular, contains plenty of antioxidants as well as plant compounds that can relieve inflammation and help fight disease. [27 Trusted Source].
9. Go Green Tea
Green tea is packed with polyphenols, antioxidants believed to reduce inflammation and slow cartilage destruction. Studies also show that another antioxidant in green tea called epigallocatechin-3-gallate (EGCG) blocks the production of molecules that cause joint damage in people with rheumatoid arthritis (RA) [source].
10. Break Out the Beans
Beans are packed with fiber, a nutrient that helps lower CRP. Beans are also an excellent – and inexpensive – a source of protein, which is important for muscle health.
Some beans are rich in folic acid, magnesium, iron, zinc and potassium, all known for their heart and immune system benefits. Look for red beans, kidney beans, and pinto beans. [source].
The Bottom Line
It’s unlimited that diet can pretense a major role in arthritis’s intensity and symptoms. Luckily, a variety of foods surrounded by powerful components may be approving assistance from inflammation and arthritis even though in addition to promoting overall health.
Along considering received treatments, eating a nutritious diet containing healthy fats, a few servings of fatty fish and a large quantity of build may abet showing off in some symptoms of arthritis.
References:
- Adler A, Holub B. American Journal of Clinical Nutrition. 1997.
- NIAMS, NIH, Bethesda, Maryland 20892, USA. Arthritis & Rheumatology Source: PubMed
- Schett, Georg. “Rheumatoid arthritis: inflammation and bone loss.” 2006.
- US National Library of Medicine > National Institutes of Health
