6 beneficial foods to ease the symptoms of arthritis
Diets & Meal Plans
Arthritis is a group of diseases that can cause stiffness, swelling, and pain in the joints and can end up affecting people of all ethnic backgrounds, genders, and ages. Arthritis is of different types. One of the common types is rheumatoid arthritis, an autoimmune disease wherein the joints come under attack by the immune system. Another common type is osteoarthritis, which develops due to overuse of the joints. Fortunately, there are certain foods that can help manage the condition effectively by relieving joint pain and also by easing any inflammation caused. Listed below are some of the best foods that can help people suffering from arthritis manage the condition more effectively.
Fatty fish: Fatty fish such as trout, sardines, mackerel, and salmon are high in omega-3 fatty acids that possess potent anti-inflammatory effects. Studies have shown that people consuming fatty fish showed decreased levels of specific inflammation-related compounds, less morning stiffness, and joint pain intensity. Fatty fish are also rich in vitamin D, which can help prevent symptoms of rheumatoid arthritis. According to the AHA (American Heart Association), including a minimum of around two servings of fatty fish in one’s diet helps fight against inflammation effectively.
Garlic: Garlic and its components are full of health benefits as they possess cancer-fighting properties and are also responsible for lowering the risks of dementia and heart disease. Additionally, garlic has also been shown to have anti-inflammatory properties which could go a long way in helping reduce the symptoms of arthritis and even in strengthening the immune system.
Ginger: Apart from the fact that it lends ample flavor to sweets, soups, and teas, ginger has also been shown to help in easing the symptoms of arthritis. According to studies conducted, ginger has shown to improve knee pain symptoms in those who consumed it. It also showed that ginger and its components help in blocking the production of substances that increase inflammation in the body as well. Try and consume ginger in dried or powdered form or fresh as it can aid in reducing symptoms of arthritis.
Broccoli: Broccoli has been shown to reduce inflammation. Studies have found that consuming cruciferous vegetables such as broccoli leads to lower levels of inflammatory markers. What’s more? Components, such as sulforaphane, present in broccoli can help in reducing symptoms of arthritis.
Walnuts: Nutrient-rich walnuts are packed with compounds that can help lower inflammation associated with arthritis and joint disease. Studies have shown that people who eat walnuts, that are rich in omega-3 fatty acids, showed reduced markers of inflammation and have specifically shown to decrease the symptoms of rheumatoid arthritis.
Berries: Berries possess tons of minerals, vitamins, and antioxidants into each serving, thereby contributing to their characteristic of helping reduce inflammation. According to studies, those who consumed a minimum of two servings of berries every week were around 14% less likely to have higher levels of inflammatory markers in the blood. Berries are also rich in the plant compounds of rutin and quercetin that have multiple health benefits.