Arthritis is known as a debilitating condition that will cause pain and stiffness in the muscles and joints, preventing you from dong simple activities such as walking, standing, lifting and moving. Arthritis can influence anyone at any time, including children and teens.
Although there is no diet or dietary supplements that will surely treat arthritis, patients with arthritis still find that a change in daily diet can reduce the symptoms of arthritis and help to relieve pain and manage the difficulties of daily life.
Being overweight will put more burden on the joints, so having too much fat may increase the inflammation in your body, thus making the joints more painful. So, a good diet can help you with weight loss, protect you from experiencing unwanted side effects of arthritis medications.
According to some studies, having a Mediterranean diet or an anti-inflammatory diet can help:
Lower blood pressure level
Protect against chronic conditions, from cancer to stroke
Help relieving arthritis by curbing inflammation
Benefit your joints and your heart
Help with weight loss, which helps to manage joint pain
In this article, we should pay attention to our diet plan and tips for having healthy diet for arthritis. Look at key foods that we should focus on and the reasons why they are good for arthritis.
Healthy Diet For Arthritis – What You Should Know:
1. Diet For Arthritis – Omega – 3 Fatty Acids
Some studies suggest that omega-3 fatty acids may help people with arthritis prevent inflammation in their body and simultaneously reduce Arthritis – related symptoms. Researchers have found that the COX-2 enzymes that lead to joint inflammation seem more active when we consume a high content of omega-3 and omega-6 fatty acids.
Omega-6 fatty acids are found in meat, snack foods, corn and sunflower oil. Remember to reduce the consumption of these fats and increase the intake of healthy omega-3 fatty acids, which you can find in sardines, salmon, mackerel, flaxseeds, trout and walnuts.
Read More: List Of 15 Best Healthy Fish Recipes For Dinner
2. Vitamin D
A study of 29,000 women who have no history of arthritis foundthat people who took more vitamin D experienced a lower risk of getting rheumatoid arthritis. Some findings showed a decreased risk of developing osteoarthritis progression in the knees of those who consumed higher amounts of vitamin D.
Apart from oily fish, some certain foods contain vitamin D such as bread and daily products. However, dairy products may worsen arthritis inflammation and pain. Consider a 20-minute walk in order to get some vitamin D-stimulating sunlight.
This is actually one of the best tips for best diet for arthritis that you should know and follow for good.
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3. Vitamin C
Vitamin C is one of the best vitamins you should add to your healthy diet for arthritis, especially if you suffer from arthritis. Try to add vitamin C-rich foods such as oranges, bell peppers, mangos, strawberries, pineapple and kidney beans to your arthritis diet. According to a research, a greater consumption of vitamin C might cause a 30% of decreased risk of getting rheumatoid arthritis. You should choose food sources of vitamin C rather than vitamin C supplements, because high content of vitamin C has been caused symptoms of arthritis to worsen. The recommended vitamin C daily intake is 90mg for men and 75mg for women.
Beta-Cryptoxathin is known as a powerful antioxidant that will be converted into vitamin A to help prevent arthritis. Some studies found that people who consumed more beta-cryptoxanthin-rich foods were better-protected from developing arthritis. Some common foods that have the high content of beta-cryptoxanthin are squash, sweet peppers, pumpkin, tangerines, papayas, collard greens as well as apricots.
Read More: List Of 70 Best Strawberry Dessert Recipes
Anthocyanins are known as important nutrients for healthy diet for arthritis that you should take in as soon as possible. Anthocyanins are powerful antioxidants that take responsibility for the reddish pigment in some foods like blackberries, cherries, raspberries, grapes, strawberries and eggplant. A study found that higher consumption of strawberry was associated with lower C-reactive protein levels. Although the study mainly focused on cardiovascular health, there are some problems for patients with arthritis because the anthocyanidins found in strawberries as well as other foods may support to reduce inflammation. In fact, this is also among the best tips in diet for arthritis that we would like to introduce in the entire article today and readers should not miss or skip at all costs for good! Just try to follow this diet tip at home and you will soon notice the results as desired!
6. Diet For Arthritis – Iron
Iron is important for preventing anemia and a plenty of people who suffer from arthritis are anemic. Anti-inflammatory medications to treat arthritis may relieve the pain and stiffness of arthritis; however, they can cause some people to have stomach ulcers and bleeding, resulting in anemia. And the iron supplements may help to treat anemia and other Arthritis -related symptoms. Some good food sources of iron are oily fish, red meat, pulses, spinach, kale and watercress. Besides, your body will absorb iron better if you add vitamin C-rich foods to your diet, so having fruit juice or a serving of vegetables or fruits added to your daily meal is a good choice. It is also advised not to drink tea while eating as it may reduce the iron amounts that the body can absorb.
Learn More: Amazing Health Benefits Of Spinach
Calcium is so important for getting healthy bones. Lack of calcium may increase the risk of developing osteoporosis. Many people who suffer from arthritis also experience the risk of getting osteoporosis. Some good sources of calcium are dairy products such as cheese, yogurt and milk, fish with the bones such as sardines, calcium-rich varieties of milks from rice, soya or oats. Experts recommend a calcium intake is 1,000mg per day with added vitamin D in case you are over 60 years old.
MSM is known as a form of sulfur that you can take in to help you treat arthritis effectively. You can add sulfur-rich foods to your diet or take in its supplements. This is one of the best nutrients for diet for arthritis that you should take to reduce symptoms of arthritis.
One of the best nutrients you should add to your diet for arthritis is glucosamine. It is very effective in giving the body nutrients it needs to rebuild healthy joints. So, it is a natural remedy for joint pain and bone that you should not look down, but try to add foods that contain glucosamine to your diet for good.
10. Proteolytic Enzymes
Another super-supplement that you should add to your diet is proteolytic enzymes. You should take in it on an empty stomach and with the intake of fish oil, they masy be the most effective thing that you should consume to get an instant relief from arthritis. A study found that proteolytic enzymes may help reduce inflammation and relieve pain caused by arthritis.
11. Cut Down On Fat And Sugar
As I mentioned earlier, having too much body fat may worsen the symptoms of arthritis, so you have to cut down on fat in your daily diet. Addition to this, you should also cut down on sugar for improving the symptoms of arthritis. You can use dried fruits to sweeten your puddings and cereals. Unlike sugar as well as artificial sweeteners, they will offer vitamins and minerals.
12. Diet For Arthritis – Fish Oil
Fish oil benefits our health in many different ways, including treating arthritis. Besides, it was discovered that all 3 groups, including one taking borage seed oil, one taking fish oil and one taking a combination of the two oils showed significant reductions in activity of the disease. Experts recommend 1,000mg of fish oil per day.
In fact, fish oil is one of the best things that you should add to your diet for arthritis when you are trying to reduce symptoms of arthritis.
13. Olive Oil
Diets that are rich in olive oil have been proven to relieve pain and stiffness in people with rheumatoid arthritis. The anti-inflammatory properties of olive oil are attributed to oleic acid, which has polyphenols as well as omega-3s. This is one of the best foods that you should add to your best diet for arthritis as soon as possible.
Ginger has been used to treat colds, migraines, nausea and hypertension. Studies also show that ginger has anti-inflammatory and antioxidant properties that may help patients with arthritis. To add ginger to your diet, consider grating ginger over sautéed veggies, adding sliced ginger to your teas and sprinkling ground ginger in baked foods. Just remember that ginger works as a blood thinner, which can interact with medication for blood thinning, so be sure to consult with your doctor before try adding ginger to your diet.
This is on the list of best foods that you should not skip out if you are trying to have best diet for arthritis.
Turmeric is actually one of the best foods you should consume for good, especially if you have arthritis. Turmeric benefits patients with arthritis as it is a powerful anti-inflammatory ingredient. A study discovered that turmeric could reduce these inflammatory markers. Regular turmeric use can be a way to prevent the onset of arthritis. You can take turmeric and then sprinkle it on your food or cook it. However, taking in it as a supplement can be effective in treating arthritis. Experts recommend about 1,000mg of turmeric per day.
16. Diet For Arthritis – Leafy Green Vegetables
These foods are not some of the most nutritious, but the most delicious. These leafy greens are also packed with magnesium and B vitamins to increase the energy levels and keep the bones strong due to their high level of calcium. Some leafy greens that you should choose whenever you get the chance are kale, broccoli, spinach, Swiss chard, mustard, collards, arugula and turnip greens.
Read More: Top 18 Health And Nutritional Benefits Of Vegetables
They are packed with healthy fats and they are good for the joints, brain and heart. Also, they are a healthier source of fat than animal sources of fats and refined oils. Try to use them instead of using dairy that can lead to inflammation for some people, or just try to use them instead of using meat in soups and over the top of salads.
This is a food that you should add to your healthy diet for arthritis you should consider eating as soon as possible.
They are a good source of plant- based protein, B vitamins, anti-inflammatory mono-unsaturated fats, magnesium as well as vitamin E. They are a source of nutrients that are good for those eating soy-free as some people who are sensitive to some certain foods may find soy along with dairy and gluten contributing to joint pain. Almonds are delicious as nut butter, so you should try keeping some raw almonds for easy snacks and add to your meals. In fact, almonds are one of the best foods that you should add to your diet for arthritis that you should not skip out.
They are one of the most well-known fruits for treating arthritis and joint pain, even in people who do not have arthritis. They are good to eat post-workout or whenever you feel achy. You should try keeping some frozen cherries throughout the year so that you can use these fruits in snacks, breakfast dishes and desserts.
They are one of the best foods you should add to your best diet for arthritis that you should not miss out when you are trying to reduce symptoms of arthritis at home.
20. Green Tea
Green tea is among one of the best foods you should add to your healthy diet for arthritis that you should not look down, yet try to consume for good. It is one of the best anti-inflammatory sources. It is high in energy-boosting properties, heart-healthy antioxidants and helps to reduce inflammation. To use green tea for the best result, opt for matcha green tea that is raw and high in anti-inflammatory chlorophyll.
21. Diet For Arthritis – Broccoli
According to a study, a compound found in broccoli can be a main key to slowing the development of common forms of arthritis. It is packed with protein, calcium, anti-inflammatory antioxidants as well as vitamin C. As you know that vitamin C can help you lower mental and physical stress, reduce pain and keep the immune system working well. Due to its anti-cancer compound, broccoli also has the ability to prevent the progression of osteoarthritis. Plus, it is a good source of vitamin B6 to help with energy and healthy mood. Consider eating broccoli in quinoa salad or add broccoli sprouts in a superfood salad.
Try adding one of these healthy foods to your daily diet, not only to reduce inflammation in case you suffer from arthritis, but to also give you a healthy body. Also, avoid red meat, saturated fats, dairy and sugar to help you prevent arthritis and reduce Arthritis -related pain and inflammation. In fact, these healthy tips have been proven effective in helping people with arthritis have best diet for arthritis, so readers of Nutrition Kit should not skip out this article for good. If you have any other ideas about diet for arthritis, remember to share it with other readers by leaving your comments in the comment section below.