Since several foods tend to worsen the condition of arthritis by triggering inflammation and joint pain, people suffering from arthritis must take extra care while deciding what to eat and what not. As a matter of fact, arthritis patients have limited food choices. There is no treatment for arthritis. However, you can ease the symptoms of this disease by eating correct food. Here we have enlisted some anti-arthritis superfoods that are anti-inflammatory in nature, and promote the development of healthy cartilage along with relieving swelling and pain. You can incorporate these foods in your daily diet without any worry. Let’s have a look.
1. Chili Peppers
Dihydrocapsaicin and capsaicin in chili peppers obstruct the transmission of pain signals, and hinder the release of endorphins. You can add chili peppers to stews, soups, and curries.
Bioflavonoids and vitamin C in grapefruit help block prostaglandins, fortify cartilage and reduce inflammation. In order to get relief from inflammatory arthritis, eat grapefruit regularly. It can be added to salads, eaten as a starter or drink in the form juice. Instead of yellow grapefruits, opt for red ones as they have higher amounts of antioxidants.
The allicin in garlic is of great help in curing rheumatoid arthritis. Due to its anti-inflammatory properties, it reduces swelling. Add it to your food while cooking.
The anti-inflammatory and antioxidant effects of rosmarinic acid in rosemary diminish the inflammation of joints. You can flavor tomato sauces, roast meats, fish, and oranges with rosemary.
Milk, being an excellent source of B-vitamins and calcium, reduces the risk of osteoarthritis. Drink a glass of milk daily. You can pour milk over cereals or use it to make puddings, shakes, and smoothies.
6. Green Tea
Catechins found in green tea diminish inflammation and reduce free radicals, thereby prevent the development of arthritis. Instead of tea bags, opt for green tea leaves to accelerate the production of catechins. Besides, osteoarthritis patients can also drink black or oolong tea to decelerate the effect of cartilage degradation.
Yogurt is very helpful in cases of rheumatoid arthritis, since probiotic bacteria in it reduce the inflammation of joints. It is recommended to consume low-fat bio yogurt with cereals in breakfast. Alternatively, mix it with chopped fruits.
Walnut is one of the richest sources of omega-3 fatty acids. It eases the symptoms related to rheumatoid arthritis. Whether used as butter or added to desserts, salads or cereals, walnuts are beneficial in every way.
9. Brazil Nuts
Brazil nuts are loaded with sulfur, magnesium, and selenium. All these components enhance the quality of cartilage proteins and decrease the risk of development of osteoarthritis. You can snack on Brazil nuts; or spread Brazil nut butter on your sandwiches; or scatter them on salads, yogurt and cereal.
Soybean has an anti-inflammatory effect on the bones, and it fuels the activity of cartilage cells (chondrocytes) and bone-building cells (osteoblasts). This, in turn, aids in repairing of cartilage in osteoarthritis. You can either mix soybean protein powder with shakes or use soy sauce in cooking.
Note – If you are suffering from gout, don’t consume soy products.
11. Red Wine
Red wine is affluent in resveratrol (an antioxidant), which curbs the release of inflammatory substances. People suffering from arthritis must drink 1-2 glasses of red wine once or twice a week.
Addition of ginger to daily diet will prove to be immensely beneficial for the patients of rheumatoid arthritis. The powerful anti-inflammatory agents (called gingerols) in ginger help relieve swelling, stiffness, and pain. Ginger can be eaten raw or added to tea.
You will be amazed to know that in comparison to green tea and red wine, the level of antioxidants in pomegranate is 2-3 times higher. Apart from this, it is also an excellent source of vitamins E and C, carotenoids, and anthocyanins. Furthermore, the cartilage degradation is reduced by the ellagic acid found in pomegranate. Add the seeds of this fruit to desserts and salads; or drink fresh pomegranate juice.
Onion contains quercetin that curbs the release of inflammatory agents. It also checks the production of protein-degrading enzymes. Since red onions are particularly rich in antioxidants, go for them.
Bananas are considered as the best source of potassium. The anti-calcification properties of this fruit decline bone loss by maintaining a balance between phosphorous and calcium. Banana also slows down the retention of sodium, thereby aid in curing rheumatoid arthritis.
Nettle is a great superfood for those suffering from rheumatoid arthritis. It holds back the substances responsible for inflammation. You can use the refreshing and aromatic leaves of nettle in soups, stews, and other dishes.
17. Sweet Potatoes
Patients suffering from rheumatoid arthritis must include sweet potatoes in their diet on a regular basis. They are rich sources of copper, Vitamin C, and beta-carotene. The antioxidant properties of sweet potatoes make them a good remedy for joint pain.
Cabbage must be eaten raw by the arthritis sufferers, as it has high nutrient value and it also purifies the blood. The toxic substances produced during the metabolic processes are neutralized by indole – a compound found in cabbage.
The high amount of beta-carotene in carrots diminishes the inflammation resulted due to rheumatoid arthritis. Apart from this, excellent vitamin C content in carrots is also considered to be beneficial for the treatment of rheumatoid arthritis.
Proanthocyanins and anthocyanins in blueberries help strengthen collagen, improve joint flexibility and reduce inflammation; thus, eases the arthritis pain.
Phytochemicals and vitamins in kale have several health benefits for patients of rheumatoid arthritis. It effectively reduces the inflammation caused due to this disease.
Flaxseed oil and ground flaxseeds are excellent sources of omega-3 fatty acids. Besides, these seeds are loaded with selenium and zinc which checks rheumatoid arthritis. Copper in flaxseeds strengthen tendons, ligaments and connective tissues, helping to prevent tendonitis.
23. Curry Spices
Curry spices (turmeric, mustard, ginger, fennel, cumin and cloves) possess anti-inflammatory properties that decrease cartilage destruction, and help alleviate osteoarthritis and rheumatoid arthritis.
Avocado suppresses inflammation in the joints due to the presence of essential fatty acids, vitamin E, and beta-sitosterol in it. It also promotes repairing of cartilage cells.
The pulp and skin of red apples have abundant antioxidants, magnesium and boron. All these are considered good for the bones. Include an apple in your daily breakfast. Or else, snack on dried apple crisps or apple rings.
Flavonoids in cherries act as anti-inflammatory agents and help strengthen the tendons, joints, and cartilage. Eat 1 cup of cherries daily to get rid of gout and other arthritic conditions. Besides this, cherries decrease the levels of uric acid and fight off free radicals.
27. Olive Oil
Anti-inflammatory agents, antioxidants, and mono-saturated fats in olive oil avert the inception of osteoarthritis; and decline the risk of occurrence of rheumatoid arthritis. Replace your cooking oil with olive oil.
28. Oily Fish
Oily fish contain huge amount of omega-3 fatty acids like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Eat at least 2-4 portions of oily fish in the form of sashimi or sushi in a week. Grilled or steamed striped bass, mackerel and tuna can also be a good option for arthritis patients.
29. Dark Green Leafy Veggies
Green leafy vegetables like parsley, broccoli, spring greens, and spinach are affluent in magnesium, calcium, Vitamin C, and carotenoids. They decelerate the progression of osteoarthritis by reducing the rate of cartilage break down. Have five servings of green vegetables daily.
30. Pumpkin Seeds
Consumption of pumpkin seeds in moderate quantity is recommended to gain its several benefits, especially for the patients of rheumatoid arthritis. The credit of efficient treatment of rheumatoid arthritis is given to the anti-inflammatory properties of pumpkin seeds. Snack on raw pumpkin seeds; or add them to sweet dishes and salads.
Note – Don’t eat pumpkin seeds in high quantities, since they are well-off in calories and may lead to weight gain.
31. Sunflower Seeds
Sunflower seeds are packed with several anti-arthritis nutrients like Vitamin B6, selenium, Vitamin E, and mineral copper. Eat them daily in moderate quantity to get rid of rheumatoid arthritis.
Note – Like pumpkin seeds, sunflower seeds are also rich in fats and calories. Therefore, do not eat them in excess.