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The Best Foods You Need to Include in Your Arthritis Diet

Your mom, neighbor, or co-worker may have given you some advice to reduce your joint pain. But not all of these recommendations may be scientifically supported and may even aggravate your pain in some cases. So join us to get how you can help reduce inflammation by making the right changes to your diet.

The important thing to remember is that a proper arthritis diet will never be a substitute for your prescribed medication. In order to control your pain, in addition to nutrition, you should exercise and follow your doctor’s advice.

Also, check if your loved one is eligible for some home health care. If so, you can contact our consultants at the Health & Care Professional Network. Our experienced caregivers can help your loved one to have proper nutrition. In addition, our occupational and physical therapists can offer programs to improve movement and minimize inflammation based on your need.

Now let us begin our scientific journey by defining arthritis!

 

What is arthritis?

Many of you or your loved ones have arthritis. Arthritis or inflammation of the joints leads to pain and stiffness that worsens with age. Arthritis symptoms are:

  • Pain
  • Stiffness
  • Swelling
  • Redness
  • Decreased range of motion

Family history, aging, and obesity are some of the risk factors that increase arthritis risk.

 

Arthritis diet can minimize inflammation.

If you suffer from joint pain, you know that smart dietary choices can help reduce inflammation. In some cases, it even reduces your need for narcotics. So if you have arthritis, you have definitely made a wise choice by changing your diet.

 

Foods that inflame

In the arthritis diet, it is better to reduce the consumption of the following foods as much as possible:

  • Refined carbohydrates such as white bread
  • Fried foods
  • Sugar-sweetened beverages
  • Alcohol and gluten
  • Processed meat such as sausage

 

Foods with anti-inflammatory properties

Try to include the theses foods in your arthritis diet as much as possible:

  • Olive oil
  • Nuts like almonds and walnuts
  • Whole grains
  • Green leafy vegetables like spinach
  • Garlic, ginger, and broccoli
  • Beans
  • Fatty fish like salmon and sardines
  • Fruits such as strawberries, blueberries, cherries, oranges, grapefruits and limes and grapes
  • Make sure to drink plenty of water throughout the day. Adequate water keeps the whole body, including the joints, hydrated. So your joints work smoother.

 

Why should you consider fatty fish in your arthritis diet?

Fatty fish are an excellent source of omega-3 fatty acids, and omega-3 fatty acids are known to be potent anti-inflammatory. Omega-3s are involved in reducing inflammatory proteins such as C-reactive protein (CRP) and interleukin-6. So do not neglect the consumption of these fishes. Besides, fish is a good source of vitamin D. Studies have shown that people with arthritis are often deficient in vitamin D. Therefore, the importance of consuming fish in these patients is raised. According to the American Heart Association, if you want to get the anti-inflammatory benefits of fish, consider at least two servings of fatty fish in your diet per week.

Do not neglect the benefits of ginger, garlic, and broccoli.

Many studies have shown the anti-inflammatory properties of ginger (1, 2). Consumption of fresh, powdered, or dried form of ginger seems to help reduce the symptoms of arthritis.

Consumption of garlic not only helps to strengthen the immune system but also intensifies the production of inflammatory markers associated with arthritis.

Broccoli is another good vegetable that has compounds such as sulforaphane. Sulforaphane blocks the formation of cells involved in the development of rheumatoid arthritis. So try to eat more broccoli daily.

Do not neglect the benefits of ginger, garlic, and broccoli.

Fruits and their antioxidant benefits

Grapes are a rich source of antioxidants with anti-inflammatory effects. Antioxidants help neutralize unstable cells called free radicals, which can damage normal cells in the body. Grapes not only reduce inflammatory markers in the blood but also contain resveratrol. This substance plays a role in preventing the thickening of the joints. In addition to resveratrol, grapes also contain proanthocyanidin, which is effective in reducing inflammation.

Anthocyanins in the cherries, strawberries, raspberries, blueberries, and blackberries, also have significant anti-inflammatory effects. Citrus fruits, like oranges, are a good source of vitamin C. Getting the right amount of vitamin C plays an important role in preventing osteoarthritis and controlling pain.

 

How much of these nutrients should you consider in your arthritis diet?

The table below will probably help you to know the minimum amount of these nutrients in your arthritis diet:

DietAmountNutrients
FishThree to four ounces of fish, twice a weekOmega-3s
Nuts & seed1.5 ounces of nuts dailyMonounsaturated fat, protein, and fiber
FruitsNine or more servings daily (one cup in each serving)Anthocyanins, vitamin C, and other anti-oxidants
Olive oilTwo to three tablespoons dailyOleocanthal
BeansOne cup, twice a weekProtein, fiber, and phytonutrients
Whole GrainsSix ounces of grains per dayFiber

Mediterranean diet benefits

The Mediterranean diet emphasizes the consumption of fruits, vegetables, fish, nuts, and beans. In this diet, you should avoid processed foods and saturated fats as much as possible. Research has shown that the Mediterranean diet has the following benefits:

  • Lower blood pressure
  • Prevention of cancer and stroke
  • Reduce inflammation caused by arthritis and joint pain
  • Improves joints and heart function
  • Help to lose weight

 

The Bottom Line

As we explained, having a proper arthritis diet is very effective in reducing inflammatory pains. If you need help to make effective changes to your diet, we are here to help you by providing home health aid. If you live in Las Vegas, you can contact us or fill out the form on the website so we can contact you.

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