Certain foods can fight inflammation, strengthen bones, and boost the immune system. Incorporating these foods into your diet can help alleviate the symptoms that joint diseases cause, such as swelling and pain. Here we bring you some of the best Foods For Arthritis.
Table of Contents
Foods For Arthritis
Sardines, salmon, and tuna
The Arthritis Foundation recommends consuming fatty fish, also called bluefish since they are full of omega-3 fatty acids that fight inflammation. The best sources are salmon, sardines, albacore tuna, and herring. Consume fish 2 to 3 times a week as recommended.
Other sources of omega-3s include chia seeds, flaxseed oil, and walnuts.
Olive oil and avocado
Extra virgin olive oil provides healthy fats for the heart as well as for oleocanthal, which has properties similar to those of anti-inflammatory drugs, not steroids. The most popular examples of this group of medications are aspirin and ibuprofen.
Avocado oil is rich (70%) in oleic acid, a monounsaturated omega-9 fatty acid. which is also the main component of olive oil and helps reduce inflammation, triglycerides, LDL cholesterol levels, and blood pressure.
Berries
Cherries, strawberries, blueberries, or blackberries are packed with antioxidants and have an anti-inflammatory effect for its content in anthocyanins, polyphenols (ellagic acid), and vitamin C.
The berries are rich in quercetin and rutin. The quercetin blocks some of the inflammatory processes associated with arthritis.
Plain yogurt
Milk, yogurt, and cheese are rich in calcium and vitamin D. These nutrients increase bone strength, which can improve painful symptoms.
Dairy also contains proteins that can help build muscle. You can choose low-fat options.
Broccoli
Broccoli is rich in calcium and vitamins K and C. It also contains a compound called sulforaphane, which could help prevent or delay the progression of osteoarthritis (OA).
Garlic
Sulfur compounds isolated from garlic exert properties anti-inflammatory. Scientists believe that a compound called diallyl disulfide that occurs in garlic can act against enzymes in the body that damage the cartilage.
Whole grains
The Arthritis Foundation notes that whole grains reduce protein C levels reactive (PCR) in the blood. PCR is an inflammation marker associated with heart disease, diabetes, and rheumatoid arthritis.
Whole grain sources: oats, brown rice, and whole grains.
Soy
Tofu and soybeans add Omega 3, they are low in fat, high in protein and fiber.
Beans
Beans help reduce PCR thanks to its fiber content. They are also a protein source, which favors muscular health.
Low fat and cholesterol-free, beans are rich in folic acid, magnesium, iron, zinc, and potassium. With benefits for the heart and the immune system.
Walnuts
Walnuts contain fatty acids Omega 3, which has been shown to decrease symptoms of arthritis.
They are also rich in protein, calcium, magnesium, zinc, vitamin E, and fiber. They stimulate the immune system and are good for the heart.
Some foods can fight inflammation, provide nutrition, and increase bone, muscle, and immune system function, which is beneficial for people with joint problems.
It is also very helpful to avoid or restrict foods that contribute to inflammation of how Saturated fats which in addition to causing inflammation in fatty tissue contribute to the development of obesity and heart disease that can promote arthritis.
