Arthritis is a type of rheumatic disease caused by inflammation. This condition affects the bones, joints, and cartilage. Long-term effects of arthritis are joint damage, swelling, limited range of movement and loss of function of the joints. According to the US Centers for Disease Control and Prevention, over 27 million Americans suffer from arthritis. The good news is, you can find relief by eating foods that ease inflammation. In today’s post, we are listing down amazing foods that are proven to ease arthritic pain.
All types of oily fish are rich in omega-3 fatty acids. Omega-3 fatty acids are beneficial fats that protect from inflammation. Studies show that regular consumption of fatty fish reduces the symptoms of arthritis.
In a study by Center for Genetics, Nutrition and Health, researchers discovered that COX-2 enzymes are more active when patients eat food rich in omega 6. COX-2 enzymes are chemicals that cause joint inflammation. By eating foods rich in omega-3 fatty acids, the effects of omega-6 are reduced.
Here’s a great reason to finish up your serving of greens, they are proven effective in easing arthritic pain! A study published in the Mayo Clinic website reports that all types of cruciferous vegetables are effective in neutralizing inflammation. But broccoli is the most potent of all cruciferous vegetables. In fact, broccoli has the ability to reduce the development of arthritis.
Olive oil is one of the healthiest cooking oils in the world and for a reason. It’s loaded with antioxidants and anti-inflammatory compounds. The oleic acid in olive oil contains polyphenols and plant-based omega-3 fatty acids. Both chemicals reduce inflammation of the joints. Protect yourself from arthritis by incorporating olive oil in your diet. Use the oil as dressing to salads or as an alternative to vegetable oil.
Ginger has been traditionally used to treat all types of conditions caused by inflammation for thousands of years. No wonder it’s an effective remedy for arthritis! Clinical tests show that the anti-inflammatory compounds in ginger reduce pain and swelling of the joints.
A separate study published in the Journal of Medicinal Food also confirms evidence that shows the anti-inflammatory and antioxidant role of ginger in easing arthritis. However, do note that ginger acts as a blood thinner. If you’re taking blood-thinning medication, do not take ginger.
Most types of citrus fruits are high in vitamin C. According to studies, vitamin C is associated with 30% reduced risk of developing rheumatoid arthritis! Vitamin C also eases pain and promotes tissue repair. As long as you take the recommended dose of vitamin C every day, you will benefit from this nutrient’s anti-inflammatory benefits.
Berries – such as raspberries, strawberries, blackberries and blueberries – are teeming with antioxidants anthocyanidins. According to Harvard School of Public Health study, anthocyanidins have the ability to reduce arthritis pain and inflammation. You can incorporate berries in your diet by adding a handful to your favorite salads and plain yogurt. Berries make a convenient snack too. Take a baggie of fresh berries anywhere for a quick boost of energy!