7 Superfood Must Eat to Improve Arthritis
Arthritis and Food
There is no ‘arthritis diet’ as such. It is generally recommended to eat a balanced diet, maintain a healthy body weight and reduce your stress levels.
According to Arthritis Research UK, some studies show that people who eat a lot of red meat are more likely to develop joint inflammation.
It has also been suggested that vegetarian and vegan diets can reduce the risk of rheumatoid arthritis. If you do follow such diets, you just need to make sure you provide your body with sufficient amount of nutrients from plant sources. The most common deficiencies in vegetarians and vegans include:
If you think you might not be getting enough of these nutrients with your daily diet, consider a good quality supplement.
What to Eat to Improve Arthritis?
1. Fish rich in omega-3 fatty acids
Research suggests that omega-3 fatty acids prevent inflammation. They are readily available in oily fish, salmon being the prime example. Actually, all fish contain omega-3, so you needn’t limit yourself. The highest doses, however, are available in salmon, sardines, anchovies and herring. For example, a 3 ounce serving of salmon provides you with 2 grams of these healthy fatty acids.
Plant sources of omega-3 are not as good
Unfortunately for vegetarians and vegans, plant sources of omega-3, such as flax seeds and walnuts, don’t contain a full spectrum of essential fatty acids. They contain only ALA (alpha-linolenic acid). The body needs to convert the short-chain version (ALA) to a long-chain version (EPA and DHA) in order to make use of it, however some studies indicate that the conversion of ALA to DHA and EPA is relatively small.
Omega-6 to omega-3 ratio
Another important point I’ve written about before is the omega-6 to omega-3 ratio. Modern diet contains too much omega-6 and not enough omega-3 fatty acids. The imbalance itself is often a cause of inflammation and needs to be addressed by increasing omega-3 intake and reducing omega-6. Omega-6 fatty acids are present in vegetable oils, so are often consumed with the abundance of fried and processed goods we eat these days.
Your best bet to get it right is to increase fish consumption, and use oils that are low in omega-6, such as coconut oil and olive oil.
2. Extra-virgin olive oil
As I mentioned above, olive oil reduces your omega-6 intake and is a vital part of the Mediterranean diet, which has been linked to the reduction in RA symptoms, according to webMD.
Studies have shown that a compound in olive oil inhibits the production of chemicals that cause inflammation, which is very similar to the mechanism of pharmaceutical anti-inflammatory drugs.
3. Fruits and vegetables rich in antioxidants
Consuming food that contains a lot of antioxidants is another way to reduce your inflammation. Nutritionists often recommend eating colorful food – the reason for that is not esthetic, but health-related. Fruits and veg that are bright get their rainbow colors from flavonoids and carotenoids, which are powerful antioxidants
Fruits and veg high in antioxidants:
Berries
Broccoli
Spinach
Sweet potatoes
Squash
Carrots
Tomatoes
Melons
Papaya
Grapes ( See more : Medical Plants and Their Uses and Benefits )
4. Whole grains
According to The American Journal of Clinical Nutrition, whole grains reduce inflammatory markers in the body and in this way prevent exacerbation of arthritis.
Eating whole grains – oatmeal, barley, brown rice, whole-wheat pasta and bread- will not only help you avoid a flare-up, but it will also help you reduce/maintain your weight, which is important for the health of your joints.
5. Ginger
Ginger has been counted amongst the natural anti-inflammatory remedies. The study results have not been uniform, but, according to some reports, the root is supposed to act in a medicinal way and reduces inflammation.
6. Turmeric
Curcumin, the component which gives turmeric its golden color and its many health benefits, has been well-studied over the years. It works as a powerful antioxidant and has anti-inflammatory and antiseptic properties. Turmeric is used in Traditional Chinese Medicine (TCM) and Indian Ayurvedic medicine to treat arthritis. It is claimed that turmeric reduces arthritis joint pain, inflammation, and stiffness related to arthritis
7. Vitamin C
This vitamin also works as an antioxidant and has been shown to reduce the risk of developing RA by 30%. Good sources include:
Bell peppers
Oranges
Mango
Strawberries
Kiwifruit
Broccoli
You should stick with dietary sources of vitamin C, as big doses of supplements have been linked to arthritis flare-ups.
Foods to Avoid if You Have Arthritis
There is no ‘arthritis diet’ as such. It is generally recommended to eat a balanced diet, maintain a healthy body weight and reduce your stress levels.
According to Arthritis Research UK, some studies show that people who eat a lot of red meat are more likely to develop joint inflammation.
It has also been suggested that vegetarian and vegan diets can reduce the risk of rheumatoid arthritis. If you do follow such diets, you just need to make sure you provide your body with sufficient amount of nutrients from plant sources. The most common deficiencies in vegetarians and vegans include:
- Calcium
- Selenium
- Vitamin B12
- Vitamin D
If you think you might not be getting enough of these nutrients with your daily diet, consider a good quality supplement.
What to Eat to Improve Arthritis?
1. Fish rich in omega-3 fatty acids
Research suggests that omega-3 fatty acids prevent inflammation. They are readily available in oily fish, salmon being the prime example. Actually, all fish contain omega-3, so you needn’t limit yourself. The highest doses, however, are available in salmon, sardines, anchovies and herring. For example, a 3 ounce serving of salmon provides you with 2 grams of these healthy fatty acids.
Plant sources of omega-3 are not as good
Unfortunately for vegetarians and vegans, plant sources of omega-3, such as flax seeds and walnuts, don’t contain a full spectrum of essential fatty acids. They contain only ALA (alpha-linolenic acid). The body needs to convert the short-chain version (ALA) to a long-chain version (EPA and DHA) in order to make use of it, however some studies indicate that the conversion of ALA to DHA and EPA is relatively small.
Omega-6 to omega-3 ratio
Another important point I’ve written about before is the omega-6 to omega-3 ratio. Modern diet contains too much omega-6 and not enough omega-3 fatty acids. The imbalance itself is often a cause of inflammation and needs to be addressed by increasing omega-3 intake and reducing omega-6. Omega-6 fatty acids are present in vegetable oils, so are often consumed with the abundance of fried and processed goods we eat these days.
Your best bet to get it right is to increase fish consumption, and use oils that are low in omega-6, such as coconut oil and olive oil.
2. Extra-virgin olive oil
As I mentioned above, olive oil reduces your omega-6 intake and is a vital part of the Mediterranean diet, which has been linked to the reduction in RA symptoms, according to webMD.
Studies have shown that a compound in olive oil inhibits the production of chemicals that cause inflammation, which is very similar to the mechanism of pharmaceutical anti-inflammatory drugs.
3. Fruits and vegetables rich in antioxidants
Consuming food that contains a lot of antioxidants is another way to reduce your inflammation. Nutritionists often recommend eating colorful food – the reason for that is not esthetic, but health-related. Fruits and veg that are bright get their rainbow colors from flavonoids and carotenoids, which are powerful antioxidants
Fruits and veg high in antioxidants:
Berries
Broccoli
Spinach
Sweet potatoes
Squash
Carrots
Tomatoes
Melons
Papaya
Grapes ( See more : Medical Plants and Their Uses and Benefits )
4. Whole grains
According to The American Journal of Clinical Nutrition, whole grains reduce inflammatory markers in the body and in this way prevent exacerbation of arthritis.
Eating whole grains – oatmeal, barley, brown rice, whole-wheat pasta and bread- will not only help you avoid a flare-up, but it will also help you reduce/maintain your weight, which is important for the health of your joints.
5. Ginger
Ginger has been counted amongst the natural anti-inflammatory remedies. The study results have not been uniform, but, according to some reports, the root is supposed to act in a medicinal way and reduces inflammation.
6. Turmeric
Curcumin, the component which gives turmeric its golden color and its many health benefits, has been well-studied over the years. It works as a powerful antioxidant and has anti-inflammatory and antiseptic properties. Turmeric is used in Traditional Chinese Medicine (TCM) and Indian Ayurvedic medicine to treat arthritis. It is claimed that turmeric reduces arthritis joint pain, inflammation, and stiffness related to arthritis
7. Vitamin C
This vitamin also works as an antioxidant and has been shown to reduce the risk of developing RA by 30%. Good sources include:
Bell peppers
Oranges
Mango
Strawberries
Kiwifruit
Broccoli
You should stick with dietary sources of vitamin C, as big doses of supplements have been linked to arthritis flare-ups.
Foods to Avoid if You Have Arthritis
- Sugars – they provide you with nothing but empty calories and increase your blood sugar levels. This has a negative impact on inflammation development and your overall health.
- Saturated and trans fats – these fats are most common in processed foods, so try to avoid processed foods as much as possible. A small amount of saturated fat that comes from natural unprocessed sources is fine.
- Dairy and red meat – excessive consumption of both has been linked to inflammatory reaction.
- Salt and sodium – you often consume salt without even realizing – it’s present in processed foods many people like to munch on. Overdoing it on salt can bring your blood pressure up – another risk factor for many chronic diseases. (healthyandnaturalworld.com)