Basically, there is no specific diet that can cure arthritis, but a number of foods can actually help fight inflammation, strengthen bones, and Joint Health increase endurance. The following are some of the best foods for healthy joints and minimal inflammation.
1. Fatty fish
Fatty fish such as salmon, mackerel and sardines contain an abundance of omega 3 fatty acids. Omega 3 is known for its anti-inflammatory properties. Hence, foods high in omega 3 are suitable for maintaining healthy bones and joints because they can reduce inflammatory complaints, including pain and stiffness.
Fish is also a good source of vitamin D. Some experts say that rheumatoid arthritis, aka rheumatism, can be triggered by low levels of vitamin D in the blood. That is also why vitamin D is often known as a vitamin for joints and bones.
These fatty acids are also said to be able to reduce levels of omega 6 in the body. To meet your intake of omega 3, consume fatty fish at least 3-4 ounces per week. Omega 3 intake can also be found in walnuts, chia seeds, and flaxseed.
In the shells and tails of marine animals belonging to the crustacean group, especially shrimp, lobsters and crabs contain glucosamine compounds. Glucosamine can be found naturally in the human body and is used to protect cartilage. Consumption of glucosamine can help maintain joint health and reduce complaints of pain, swelling, and stiffness in osteoarthritis.
3. Milk and its processed products
Low-fat dairy products, such as low-fat or no-fat milk, yogurt and cheese are rich in calcium and vitamin D. Vitamin D is needed to optimize calcium absorption and has been shown to boost the immune system. It’s no wonder that calcium and vitamin D are hailed as essential nutrients for strengthening joints and bones.
If you are allergic to cow’s milk, you can get these joint and bone vitamins from eating green leafy vegetables.
Besides being rich in vitamins C and K, broccoli also contains sulforaphane compounds, which are said to be able to help prevent or slow the course of osteoarthritis. Broccoli also contains calcium and beta carotene. This provitamin A contains antioxidants that can fight free radicals that destroy joints.
Beta carotene intake can also be found in asparagus, kale, pumpkin, sweet potatoes, spinach and tomatoes.
Garlic and onions contain diallyl disulfide compounds which can inhibit cartilage-destroying enzymes in the body’s cells so that they can relieve symptoms of arthritis. Research published in BMC musculoskeletal disorders states that regular consumption of eating garlic can reduce the risk of hip osteoarthritis.
Not only that, garlic also contains bioflavanoids, namely quercetin and anthocyanidins which act as antioxidants. The anti-inflammatory effect of quercetin is similar to anti-inflammatory drugs such as aspirin and ibuprofen.
6. Olive oil
Olive oil, especially extra virgin olive oil, is rich in healthy fats and oleocanthal. Not only good for heart health, this oil is anti-inflammatory due to its oleocanthal content. In fact, the oleocanthal is said to be similar to compounds found in non-steroidal and anti-inflammatory drugs.
Seeds from trees, such as walnuts, almonds, pistachios contain unsaturated fats that can fight inflammation. In addition, nuts are also rich in protein, fiber, calcium, magnesium, zinc, vitamin E, and omega 3 alpha linolenic acid (ALA).
Because it is low in fat and rich in protein and fiber, soy is a great alternative to fulfill your body’s intake of omega 3. Apart from fish, you can get these fatty acids by consuming edamame and tofu.
The fiber contained in these legume seeds can help reduce levels of CRP or C-reactive protein (inflammation marker protein) in the blood. Nuts are also beneficial in maintaining a healthy heart and immune system because they are rich in folic acid, magnesium, iron, zinc, and potassium.
Basically, you are encouraged to eat all fruits because of their healthy and filling fiber content. Not only that, the antioxidants in it are also able to prevent and fight inflammation in the body.
Past research has found that cherry extract supplements can reduce inflammation and swelling in the joints. In 2009, research results from the Baylor Health Care System found a food supplement containing cherry extract has the potential to relieve joint pain due to osteoarthritis.
A study from Oregon Health and Science University in 2012 also reported the same thing. Consumption of fresh cherry juice can reduce pain and inflammation from osteoarthritis without the risk of side effects from NSAID drugs.
In addition, a number of other findings link the potential of fresh cherries to reduce the frequency of gout attacks, aka gout. The anthocyanin content in it has an anti-inflammatory effect.
Anthocyanins can also be found in similar dark colored fruits, such as strawberries, blueberries, blackberries, pomegranates. Eat other fruits that are high in fiber and antioxidants, such as carrots, oranges, and papaya.