Nutrients found in certain foods, such as fatty fish and berries, might aid in decreasing inflammation among individuals who suffer from arthritis. Arthritis is an umbrella term for a collection of ailments that induce pain, swelling, and stiffness in the joints. Its effects are indiscriminate, impacting individuals of all ages, genders, and ethnicities.
There exist various kinds of arthritis, among which is osteoarthritis that arises from excessive use of joints and rheumatoid arthritis (RA) that is an autoimmune ailment where the immune system assaults the joints.
Thankfully, there are several types of food that can alleviate inflammation and potentially reduce the joint pain that’s commonly linked with arthritis. According to a survey, 24% of individuals with RA claimed that changes in their diet had an impact on the intensity of their symptoms.
In this article, we will explore the top foods that are beneficial for individuals with arthritis.
Fish types like salmon, mackerel, sardines, and trout that contain substantial amounts of omega-3 fatty acids are known for their impactful anti-inflammatory properties. A study involving 176 participants indicated that individuals who consumed fish at least two times a week had considerably lower disease activity scores in comparison to those who ate less than one serving of fish per month.
Several studies have indicated that consuming omega-3 fatty acid supplements can effectively reduce the intensity of joint pain, morning stiffness, and the count of painful joints. There are also research findings that suggest the regular consumption of fish and vegetables is associated with diminished RA activity.
Consuming fish is beneficial for preventing vitamin D deficiency, which has been linked to symptoms of RA according to various studies. To take advantage of the anti-inflammatory properties, it is recommended by the Arthritis Foundation to have a serving size of 3-6 ounces of fish two to four times weekly.
Fatty fish is high in omega-3 fatty acids and vitamin D, both of which may be beneficial for reducing inflammation and the severity of arthritis symptoms.
Garlic possesses numerous health benefits and taking garlic as a supplement has been proven to reduce symptoms of arthritis by imparting an anti-inflammatory impact.
During a study involving 70 women with active RA, it was discovered that taking a garlic supplement of 1,000mg for a duration of 8 weeks greatly reduced blood markers for the disease. Additionally, participants reported a decrease in joint pain and a lower disease activity score.
According to additional studies, consumption of garlic tablets containing 1,000 mg per day can ease knee osteoarthritis symptoms and lessen both pain and inflammation.
Incorporating fresh garlic into your diet could potentially alleviate arthritis symptoms, although there is limited evidence supporting its efficacy in comparison to garlic supplements. Research indicates that garlic supplements have anti-inflammatory properties that can mitigate stiffness, pain, and inflammatory markers associated with arthritis.
Apart from enhancing the taste of teas, soups, and desserts, ginger may have the potential to alleviate arthritis symptoms. Nevertheless, similar to garlic, there is insufficient proof to suggest the effectiveness of ginger in alleviating arthritis symptoms as compared to ginger supplements.
Numerous research studies have examined the impact of ginger on osteoarthritis and have discovered that ginger supplementation decreased inflammation and pain among the participants who received the supplements. It is believed that ginger hinders specific proteins that can elicit an immune system response in inflammatory diseases such as RA.
Research has indicated that supplements containing ginger can alleviate symptoms of pain and inflammation associated with osteoarthritis and RA.
The health benefits of cruciferous vegetables, such as broccoli, are widely known and may include reducing inflammation. According to a study of 1,005 women’s diets, consuming cruciferous vegetables like broccoli was linked to lower levels of inflammatory markers.
The advantage could be attributed to glucosinolates, the natural constituents found in these vegetables, that possess anti-inflammatory properties. A research conducted on mice revealed that administering sulforaphane, a kind of glucosinolate, led to an enhancement of their bone density and a decrease in osteoarthritis-induced gait issues.
Nonetheless, the sulforaphane utilized in this investigation was artificial and not acquired from broccoli. Further examination is required to establish the potential of broccoli-derived sulforaphane in alleviating inflammation.
Studies suggest that sulforaphane found in broccoli could possess anti-inflammatory properties, which is believed to contribute to the vegetable’s association with reduced inflammation. However, further research is necessary to examine the effects of consuming broccoli on humans.
Walnuts possess a high amount of nutrients and contain elements that could potentially alleviate inflammation linked to joint disorders. Certain studies indicate that consuming walnuts might lead to lowered indicators of inflammation.
It is noteworthy that a study which involved 5,013 individuals discovered that there was a correlation between more frequent intake of nuts, like walnuts, and lower levels of inflammation markers. Furthermore, walnuts contain an abundance of alpha-linolenic acid, which is classified as an omega-3 fatty acid predominantly found in plant-based foods.
Although omega-3 fatty acids are known to alleviate arthritis symptoms and lower inflammation, the majority of studies have examined the impacts of different forms of omega-3s, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Further research is required to comprehend the potential outcomes of walnuts. Walnuts contain abundant omega-3 fatty acids, which may ease arthritis symptoms and reduce inflammation, yet additional investigations are necessary.
Berries are known for their unique ability to reduce inflammation, which might be partly due to the plethora of antioxidants, vitamins, and minerals present in every serving.
A small study found that 79 individuals with knee osteoarthritis experienced improved pain, stiffness, and gait performance after consuming 40 grams of freeze-dried blueberry powder daily for four months, compared to those who received a placebo.
Likewise, a different study involving individuals with obesity and knee osteoarthritis discovered that the intake of a freeze-dried strawberry drink at a dose of 50 grams resulted in a decline in inflammation indicators as well as a reduction in pain and degeneration of cartilage during a period of 26 weeks.
Adults with knee osteoarthritis have demonstrated a decrease in markers of inflammation, including tumor necrosis factor-alpha, through the consumption of strawberries.
To make use of these amazing health advantages, there exist numerous kinds of berries. Satisfy your sweet cravings and obtain a large quantity of nutrients that fight against arthritis by considering strawberries, blackberries, blueberries, and more.
Studies have demonstrated that berries possess antioxidants which can decrease inflammation and ameliorate arthritis symptoms.
7. Olive oil
Olive oil’s anti-inflammatory properties have captured the attention of researchers due to the correlation between a traditional Mediterranean diet, high in olive oil intake, and fewer instances of conditions linked to inflammation like diabetes or degenerative joint diseases.
It has been discovered by researchers that oleocanthal, a component present in extra-virgin olive oil, has the ability to dampen the identical pain pathway as nonsteroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen. Therefore, using this oil while cooking meals or in dishes such as salad dressings can be an effective way to manage pain on a daily basis.
Sandon explains that vitamin C is an essential dietary element required for the production of collagen. Collagen plays a crucial role in the formation and restoration of blood vessels, tendons, ligaments, and bone. Consequently, individuals experiencing osteoarthritis could benefit from this nutrient.
The present dietary guideline in the United States recommends a vitamin C intake of 75 mg per day for women and 90 mg per day for men. For pregnant individuals, a target of 85 mg is advisable, and for those who are breastfeeding, it is recommended to consume 120 mg.
Foods containing citrus like grapefruit, oranges, lemon, and limes are an excellent source of vitamin C and antioxidants that combat inflammation, making them beneficial for managing rheumatoid arthritis. However, citrus consumption may impede the effectiveness of certain RA drugs like methotrexate and oral cyclosporine.
According to studies, consistent intake of grapefruit juice obstructs CYP3A4 protein, which aids the body in processing cyclosporine. Moreover, research has indicated that CYP3A4 function in the body may also be impacted by citrus juices such as those obtained from Seville oranges, limes, and pomelos.
Lona Sandon, PhD, RDN, who is also a patient with RA, advises that if your medication is impacted by citrus, you should seek vitamin C from alternative sources such as peppers, melons, tomatoes, strawberries, kiwi, or potatoes.
A half cup of cooked broccoli, for example, has over half of the recommended vitamin C daily value, according to the National Institutes of Health.
Sandon comments that an alternative is to refrain from consuming medication with citrus juices. Rather, it’s better to have the juice or citrus fruit at a different time during the day. Consult with your healthcare professional to determine what suits your medication schedule and dietary requirements.
9. Carrots
Sandon recommends including carrots, squash, and sweet potatoes in your list of groceries to combat arthritis. These vegetables, along with other orange-colored ones, contain high levels of vitamin A and beta-carotene, which are known for their ability to combat inflammation.
These compounds appear to become more available through the process of cooking. To get the most out of these vegetables, it’s better to consume them regularly according to the recommended serving sizes, rather than consuming them in excessive amounts. A serving of carrots is equivalent to ½ cup, or 1 large carrot or 7-10 baby carrots.
10. Whole Grains
According to Sandon, there has been considerable emphasis placed on the health advantages of whole grains, and it is well-deserved. Whole grains consist of the bran (outer hull), endosperm, and germ, all three components of the original grain.
Compared to refined grains, whole grains provide superior amounts of fiber and vital nutrients including selenium, potassium, and magnesium. Furthermore, consuming a diet that is abundant in whole grains has been correlated with improved weight management, ultimately assisting in the reduction of RA symptoms and discomfort.
According to Sandon, it’s recommended to replace white bread with whole wheat and regular pasta with whole grain. However, when purchasing whole wheat bread, be careful not to trust the label completely. It should state “100 percent whole wheat” or possess the Whole Grain Stamp given by the Oldways Whole Grain Council. Additionally, incorporate other whole grains in your diet, such as a bowl of oatmeal for breakfast or a bulgur salad for dinner.
11. Pineapple
Including pineapple in your diet whenever possible is recommended as it is a great source of vitamin C and the enzyme bromelain, known for its ability to reduce pain and inflammation associated with osteoarthritis and rheumatoid arthritis, according to Sandon. Cubing it in a fruit salad, incorporating it into dishes, making smoothies, or adding it to stir-fries are all delicious ways to enjoy the sweet-and-sour taste of this tropical fruit.
Supplements containing Bromelain are available, but it is important to consult with a healthcare provider beforehand due to its potential to raise the risk of bleeding, particularly if you are also taking medications like aspirin, warfarin or clopidogrel (Plavix). The use of Bromelain might also disrupt the effects of antibiotics or sedatives.
12. Turmeric
Curcumin, a polyphenol found naturally in the Indian spice turmeric, may possess antioxidant and anti-inflammatory properties according to a study. The amount required to achieve beneficial outcomes is uncertain, but why not incorporate it into your cooking for added taste?
13. Green tea
With an abundance of catechins, green tea can interrupt inflammation pathways, which makes it an extensively studied option for relief in rheumatoid arthritis. While several studies have reported an overall anti-inflammatory effect from green tea consumption, most research has been conducted on small sample sizes.
According to a recent study that observed a large-scale, real-life scenario, increased consumption of green tea was found to be linked with a reduced level of disease activity.
14. Cherry juice
According to a recent study, the intake of Montmorency tart cherry juice led to a decrease in uric acid levels and an increase in certain anthocyanins, which are a form of antioxidants present in the blood. However, Sandon advises taking this information with a degree of skepticism.
Further investigation is required to establish the required amount of cherry juice for obtaining its advantages. Nonetheless, the fruit is a nourishing food if consumed in reasonable quantities. Therefore, it is advisable to consume it. You may mix it with seltzer to create a revitalizing beverage instead of fizzy drinks.