Arthritis often causes throbbing pain, stiffness, swelling, and tenderness in the lower parts of the body, thereby needing continuous medical attention. Depending on our specific conditions, there are certain foods that can greatly help in reducing symptoms and risks associated with a particular disease. Similarly, there is a plethora of anti-inflammatory foods that can help relieve symptoms of arthritis. Here are a few of them:
- Tart cherries
Tart cherries have earned their place on top of our list of anti-inflammatory foods, and rightly so. Packed with anthocyanins, they help in the prevention and treatment of inflammation, diabetes, obesity, and even cardiovascular diseases. We specifically emphasize on tart cherries because of their low sugar content, unlike their conventional counterparts. If one prefers the cherries juiced, then it is recommended that they prepare it at home instead of buying readily available packages as they can contain artificial sweeteners.
- Foods rich in omega-3 fatty acids
Foods such as fatty fish, nuts, and seeds are high in omega-3 fatty acids that carry anti-inflammatory properties, thus helping soothe many symptoms of arthritis. Many studies have proven that omega-3 fatty acids are a beneficial addition to the diet of an arthritis patient. Fish such as salmon, sardines, tuna, and mackerel, and flax seeds, chia seeds, and walnuts are some foods that can be opted for.
Berries are rich in antioxidants that help fight inflammation. They comprise quercetin and rutin, pigments that provide the body with many health benefits. Almost all kinds of berries including pomegranates—which are rich in tannins—are great for fighting inflammation. Additionally, apples and citrus fruits, too, are rich in antioxidants; they also help curb cravings, in turn, helping in weight control. These fruits are especially beneficial for those with rheumatoid arthritis.
- Ginger and garlic
These two herbs are not only packed with taste but they also boast immense health benefits. Garlic and ginger carry compounds that fight cancer, heart diseases, and dementia, and have anti-inflammatory properties that help ease symptoms of arthritis. They’re also known to contain properties that strengthen the immune system, thus helping ward off infections and diseases.
- Canola and olive oil
Both canola and olive oil are rich in omega-3 and omega-6 fatty acids that are essential for relieving joint pain and stiffness experienced by arthritis patients. Unlike vegetable and corn oil, these two healthy options aid in the production of fluids that prevent friction between joints.
- Vegetables and legumes
Vegetables such as spinach, broccoli, cauliflower, asparagus, brussel sprouts, and mushrooms; and legumes such as red beans, black beans, kidney beans, and pinto beans teem with antioxidants such as flavonoids, tannins, and kaempferol, which relieve the impact caused by inflammatory compounds.
Useful tip: it is always better to set small goals to bring about a worthwhile dietary change. For instance, one can begin by replacing a couple of foods with healthier alternatives instead of creating a completely new diet plan at once. Also, moderation is key.