An anti-inflammatory diet can help alleviate the pain caused due to arthritis. This kind of diet recommends eliminating processed foods and including plenty of fresh fruits and vegetables in your meals.
Here are some of the best anti-inflammatory foods for arthritis that reduces the discomfort caused due to condition, and can help manage its symptoms.
- Fresh fruits, such as berries, apples, avocados, apricots, pineapple, bananas, papaya, cantaloupe, oranges, and kiwi.
- Purple skinned fruits, grapes, and blueberries contain resveratrol, which reduces inflammation and helps reduce the discomfort caused.
- Cherries comprise anthocyanins that have anti-inflammatory effects; this component is also found in other fruits like blackberries, raspberries, and strawberries.
- Omega-3 fatty acids in soybeans, tofu, and walnuts are beneficial in reducing inflammation and alleviating the pain.
- Olive oil contains heart-healthy fats and oleocanthal, properties of which are similar to anti-inflammatory and non-steroid drugs.
- Flaxseed oil.
- Various kinds of nuts contain vitamin E, calcium, zinc, protein, magnesium, and immune-boosting alpha-linolenic acid (ALA) and including macadamia nuts, walnuts, pine nuts, pistachios and almonds in your diet helps alleviate rheumatoid arthritis and osteoarthritis.
- Green leafy vegetables like spinach, collards, kale, and swiss-chard are anti-inflammatory foods for arthritis.
- Fresh vegetables, such as sweet potatoes, cabbage, onions, celery, and cauliflower.
- Broccoli is rich in vitamins C and K and contains sulforaphane, which reduces the progress of osteoarthritis.
- Turmeric contains curcumin, which is highly beneficial in reducing inflammation and easing the pain caused by rheumatoid arthritis and osteoarthritis.
- The components found in ginger are known to block the production of inflammation-promoting substances, thereby alleviating arthritis pain.
- Green tea contains several beneficial components, such as polyphenols, epigallocatechin-3-gallate (EGCG), which reduce the discomfort caused by rheumatoid arthritis and osteoarthritis.
- Whole grains like spelt, wheat, quinoa, rice, oats, barley, millet, bulgur wheat, and buckwheat.
- Chia seeds, flaxseeds, and tofu.
- Garlic is rich in a specific component that decreases inflammatory markers associated with arthritis pain.
- Unsweetened tart cherry juice comprises nutrients that reduce the pain caused due to osteoarthritis.
- Dairy products like yogurt, milk, and cheese are abundant in vitamin D and calcium and are beneficial to reduce discomfort caused by osteoarthritis.
- Citrus fruits like limes and oranges comprise vitamin C, which prevents inflammatory arthritis and maintains healthy joints.
- Oatmeal, whole grain cereals, and brown rice reduce the C-reactive protein (CRP) levels in the blood and is beneficial for rheumatoid arthritis.
- Various kinds of beans lower the CRP levels and provide proteins, which is important for muscle health. Beans are also rich in potassium, folic acid, zinc, iron, and magnesium and are excellent for patients with rheumatoid arthritis.
The effects of anti-inflammatory foods for arthritis vary from one person to another and depend on their biology. You may see a significant reduction in inflammation and pain in one case, while there may be mild or non-existent relief in another.
Opting for an anti-inflammatory diet is a long-term lifestyle change, and regular exercise enhances this change’s positive effects.
