Arthritis is a condition that affects over 50 million Americans every year. It causes pain, swelling, and stiffness in the joints. These symptoms can make it very difficult to sleep or do anything else without experiencing pain. Arthritis also increases your risk of other health complications like heart disease and diabetes. The good news is there are many foods you can eat that will help fight inflammation and boost your immune system! This blog post highlights 10 foods to include in your diet for easing arthritis symptoms naturally!
A diet of whole grains reduces the level of C-reactive protein, a substance related to inflammatory arthritis.
A low CRP level is thought to help lessen swelling and pain in people with arthritis.
Some of the best whole grains include brown rice, oats, barley, wheat berries, and quinoa.
Beans are a great source of protein. also are rich in several vitamins and minerals that benefit your heart and immune system, such as iron, folic acid, potassium — as well as zinc. Some beans have a higher concentration of these nutrients than others. Look for red kidney beans, pinto beans, or black-eyed peas to get the most nutrition out of each cup.
A study published in the journal Arthritis & Rheumatology found that those with arthritis who ate more than one serving per day had lower levels of inflammation markers than those who didn’t eat beans as part of their diet.
Garlic is a great anti-inflammatory food because it contains allicin, which helps to reduce joint inflammation. This means that garlic can be used as a natural home remedy for arthritis relief.
Studies have shown that people who eat more than one clove of garlic per day may limit cartilage-damaging enzymes in human cells.
Garlic can be eaten raw, cooked with butter or olive oil, and in soups like chicken noodle soup.
In addition to relieving arthritis symptoms, garlic also has other benefits such as lowering cholesterol levels and fighting against bacteria that cause bad breath.
Nuts are rich in calcium zinc, protein, magnesium, vitamin E, vitamin B-12, and omega fatty acids that have anti-inflammatory properties.
Nuts can be eaten raw or in some cases roasted to reduce the number of healthy fats.
Raw nuts such as almonds are a great way to fight inflammation with their high levels of magnesium which helps muscles relax and improve flexibility while reducing stiffness from arthritis pain.
Research shows that citrus fruits like limes and grapefruits may be helpful in reducing inflammation as well!
Lemons, oranges, and grapefruits are high in vitamin C which has been shown to reduce joint swelling.
It’s also important that you eat fruit with the peel on because most of the vitamins and nutrients reside right below the skin!
Broccoli is rich in vitamins K and C also contains compounds called sulforaphane which is believed to protect cells from oxidative stress.
The green color of broccoli is an indication that it contains the flavonoid chlorophyll and anthocyanins (the same compound found in blueberries) both known for their anti-inflammatory properties.
Broccoli’s high fiber content also helps to keep you full longer while boosting your immune system and aiding digestion as well.
Extra virgin olive oil is loaded with anti-inflammatory polyphenols, and other monounsaturated oils like avocado oil have a similar effect.
Olive oil may be the most famous and popular item in your kitchen, but there are plenty of other healthy oils that provide a range of benefits.
Avocados, safflower oil, and walnut oil offer a range of health benefits and maybe the best foods for fighting inflammation.
heart-healthy foods made with soybeans like tofu or edamame. Soybeans are loaded with plant-based omega-rich fats, which can help alleviate arthritis symptoms.
We all know broccoli is good for you, but did you also know it’s great for easing inflammation? Broccoli contains sulforaphane that can fight inflammatory diseases like arthritis! Other cruciferous veggies like cauliflower and cabbage contain compounds that act as natural anti-inflammatories.
Low-fat dairy products, like milk, yogurt and cheese can be an excellent source of calcium, which is important for bone health. Calcium also helps to ease the pain associated with arthritis by making muscles and joints less stiff.
Yogurt contains probiotics that contribute to gut health, which in turn can help fight inflammation and boost immunity.
Dairy products are excellent options for weight loss, calories-free, and full of calcium which is essential for bone strength. It has also been shown to support the immune system.
Cherries are a natural source of melatonin, which is great for easing the pain and discomfort associated with arthritis.
Cherries are rich in anthocyanins, which have been shown to be an excellent anti-inflammatory agent and provides relief from gout.
There are other fruits that contain a similar compound to anthocyanins, such as blueberries and blackberries.
Certain types of fish are packed with omega-rich fat that can combat inflammation. Fish like wild Alaskan salmon, sardines, and anchovies are all great sources of anti-inflammatory fats!
12: Green Tea
Green tea is packed with polyphenols and a powerful antioxidant that can help fight inflammation and is also thought to be a healthy alternative for weight loss.
Studies show that green tea’s EGCG (epigallocatechin-3-gallate) blocks molecules that cause joint damage in people with rheumatoid arthritis.