I know you were wondering which food can be good for your health. At this point, your mind as been debating of the type of foods you should eat because of your health condition. In this article, you will be given detailed information about the type of foods you should eat.
If you have arthritis, you know just how devastating this condition can be.
Arthritis is a term for a class of diseases that cause pain, swelling and stiffness in the joints. It can affect people of all ages, genders and ethnic backgrounds.
There are many different types of arthritis. Osteoarthritis is one type, which develops in joints with overuse. Another type is rheumatoid arthritis, an autoimmune disease in which your immune system attacks your joints.
Fortunately, there are many foods that can ease inflammation and may help relieve some of the joint pain associated with arthritis.
In fact, one survey found that 24% of those with rheumatoid arthritis reported that their diet had an impact on the severity of their symptoms.
This article will look at 6 of the best foods to eat if you have arthritis.
Grapes are nutrient-dense, high in antioxidants and possess anti-inflammatory properties.
In one study, 24 men were given either a concentrated grape powder that was equivalent to about 1.5 cups (252 grams) of fresh grapes, or a placebo daily for three weeks. The grape powder effectively decreased levels of inflammatory markers in the blood.
Additionally, grapes contain several compounds that have been shown to be beneficial in the treatment of arthritis. For example, resveratrol is an antioxidant present in the skin of grapes.
In one test-tube study, resveratrol showed potential for helping prevent the thickening of the joints associated with arthritis by blocking the formation of rheumatoid arthritis cells.
Grapes also contain a plant compound called proanthocyanidin, which may have promising effects on arthritis. For example, one test-tube study showed that grape seed proanthocyanidin extract reduced inflammation related to the disease.
Keep in mind that these are test-tube studies using concentrated doses of antioxidants far greater than the amount you would consume in a typical serving.
Further research is needed to determine how these results may translate to humans.
Walnuts are nutrient-dense and loaded with compounds that may help reduce the inflammation associated with joint disease.
One analysis of 13 studies showed that eating walnuts was associated with reduced markers of inflammation.
Walnuts are especially high in omega-3 fatty acids, which have been shown to decrease the symptoms of arthritis.
In one study, 90 patients with rheumatoid arthritis took supplements of either omega-3 fatty acids or olive oil.
Compared to the olive oil group, those who received omega-3 fatty acids experienced lower levels of pain and were able to reduce their use of arthritis medications
However, most existing research focuses on the effects of omega-3 fatty acids in general on arthritis. Further studies are required to learn more about the effects of walnuts, specifically.
Besides adding a burst of flavor to teas, soups and sweets, ginger may also help ease the symptoms of arthritis.
A 2001 study assessed the effects of ginger extract in 261 patients with osteoarthritis of the knee. After six weeks, 63% of participants experienced improvements in knee pain.
One test-tube study also found that ginger and its components blocked the production of substances that promote inflammation in the body.
Another study found that treating rats with ginger extract decreased levels of a specific inflammatory marker involved in arthritis.
Consuming ginger in fresh, powdered or dried form may reduce inflammation and aid in reducing symptoms of arthritis.
4. Fatty Fish
Fatty fish varieties such as salmon, mackerel, sardines and trout are high in omega-3 fatty acids, which have been shown to have potent anti-inflammatory effects.
In one small study, 33 participants were fed either fatty fish, lean fish or lean meat four times each week. After eight weeks, the fatty fish group had decreased levels of specific compounds related to inflammation.
An analysis of 17 studies found that taking omega-3 fatty acid supplements decreased joint pain intensity, morning stiffness, the number of painful joints and use of pain relievers in patients with rheumatoid arthritis.
Similarly, a test-tube study showed that omega-3 fatty acids reduced several inflammatory markers that are involved in osteoarthritis.
Fish is also a good source of vitamin D, which can help prevent deficiency. Multiple studies have found that rheumatoid arthritis may be associated with low levels of vitamin D, which could contribute to symptoms.
The American Heart Association recommends including at least two servings of fatty fish in your diet each week to take advantage of the beneficial anti-inflammatory properties.
Garlic is jam-packed with health benefits.
In some test-tube studies, garlic and its components have been shown to have cancer-fighting properties. They also contain compounds that may lower the risk of heart disease and dementia.
Additionally, garlic has been shown to have an anti-inflammatory effect that may help decrease symptoms of arthritis.
In fact, some research has shown that garlic may enhance the function of certain immune cells to help strengthen the immune system.
In one study, researchers analyzed the diets of 1,082 twins. They found that those who ate more garlic had a reduced risk of hip osteoarthritis, likely thanks to garlic’s strong anti-inflammatory properties.
Another test-tube study showed that a specific component in garlic could decrease some of the inflammatory markers associated with arthritis.
Adding garlic to your diet could benefit both arthritis symptoms and overall health.
Leafy greens like spinach are full of nutrients, and some of their components may actually be able to help decrease inflammation caused by arthritis.
Several studies have found that a higher intake of fruits and vegetables is linked to lower levels of inflammation.
Spinach, in particular, contains plenty of antioxidants as well as plant compounds that can relieve inflammation and help fight disease.
Spinach is especially high in the antioxidant kaempferol, which has been shown to decrease the effects of the inflammatory agents associated with rheumatoid arthritis.
A 2017 test-tube study treated arthritic cartilage cells with kaempferol, and found it reduced inflammation and prevented the progression of osteoarthritis.
However, more research is needed to study the effects of spinach and its components on humans with arthritis.