Arthritis is a range of diseases characterized by pain, swelling, and stiffness of the joints. Moreover, arthritis can occur in a person, regardless of age and gender. Scientists have conducted a lot of research, during which they found that some products can reduce inflammation and relieve joint pain. So, these magical products:
1. Fatty fish.
Fatty fish (salmon, trout, mackerel, sardines) are rich in omega-3 fatty acids, which have a strong anti-inflammatory effect. Eating oily fish reduces joint pain, stiffness, and inflammation. Oily fish is beneficial for people with rheumatoid arthritis, as there is a claim that arthritis can be associated with low vitamin D levels. And oily fish is just a good source of vitamin D. It is recommended to include at least two servings of oily fish in the diet at least once a week.
2. Garlic.
Everyone knows that garlic is good for health. But not many people know why. Garlic contains anti-inflammatory and anti-cancer compounds, which can reduce the risk of heart disease and dementia, among other things. Research has shown that garlic improves the function of specific immune cells that boost the immune system, presumably due to its potent anti-inflammatory properties. It has been proven that using garlic in the diet can help not only with the symptoms of arthritis but also strengthen the immune system.
3. Ginger
Ginger can also significantly relieve the symptoms of arthritis. Agents in it can block the production of substances that cause inflammatory processes in the body. To reduce arthritis and arthritis symptoms, ginger is recommended to be consumed fresh, powdered, or dried.
4. Broccoli.
Broccoli is one of the most beneficial vegetables for health, especially for people with arthritis. Its constituents reduce the symptoms of arthritis due to its anti-inflammatory properties. For example, sulforaphane in broccoli can block the appearance of cells involved in rheumatoid arthritis formation.
5. Walnuts.
Walnuts, like oily fish, are also rich in omega-3 fatty acids, the benefits of which we wrote about above. But besides that, these nuts are also high in nutrients and compounds that can reduce almost any inflammation associated with joint disease and reduce the symptoms of arthritis. Thanks to the addition of walnuts to the diet, the group of subjects reduced joint pain and decreased the amount of anti-arthritic drugs used.
6. Berries.
They are a storehouse of antioxidants, vitamins, and minerals, which proves their unique ability to reduce inflammation. Many berries contain plant compounds (such as quercetin and rutin), which not only block (quercetin) some of the inflammatory processes associated with arthritis but also have an overall beneficial effect on the body. Add strawberries, blackberries, and blueberries to your menu, and you'll cover all nutritional deficiencies and satisfy your sweet cravings.
7. Spinach.
Just like berries, spinach contains various antioxidants, plant compounds, and nutrients that help relieve inflammation caused by arthritis. Spinach includes a high level of kaempferol (the antioxidant), which has been shown in studies can reduce inflammation in arthritic cartilage cells and prevents the progression of osteoarthritis.
8. Grape.
This product is rich in nutrients and antioxidants and effectively reduces the levels of inflammatory markers in the blood. Scientists also recommend eating grapes with the skin on, as it contains the antioxidant resveratrol, which can prevent the thickening of the joints by blocking the formation of rheumatoid arthritis cells.
9. Extra virgin olive oil.
Olive oil is known for its anti-inflammatory properties. It may be beneficial in reducing the symptoms of arthritis: halting the progression of arthritis, reducing joint swelling, slowing down cartilage breakdown, and reducing inflammation.
10. Cherry.
Cherry juice contains a wide range of nutrients and can help reduce symptoms of arthritis, osteoarthritis, and joint inflammation. But it is better to drink unsweetened tart cherry juice to avoid consuming excess sugars.
The article is of a general educational nature. If you decide to follow an anti-arthritic diet, please consult your doctor for a course of application and individual adjustments.
