One of the most common inflammatory conditions, arthritis occurs when the cushioning cartilage between joints starts to wear down. Eventually, this causes the exposed bones in the joints to start to grind together. Symptoms include pain and stiffness, swelling and redness in the affected area and a limited range of motion. The good news is that there are some foods that can lessen the symptoms of or even help prevent osteoarthritis:
1. Nuts
Many nuts are also rich in vitamin E and omega-3 fatty acids. Besides this, they have lots of calcium, magnesium, zinc and fiber and support cardiovascular health. This is important for people who suffer from rheumatoid arthritis. Rheumatoid arthritis, also called RA, is an autoimmune disease. This is when the body’s own immune system attacks it. People with RA can not only suffer the symptoms of osteoarthritis but have an increased risk of heart trouble. Nuts to choose from include pistachios, almonds, walnuts, hazelnuts and pecans. Though they’re technically not nuts, peanuts are also a good source of arthritis-fighting nutrients.
2. Cold water fatty fish
Fatty fish that inhabit cold waters of the world are also good for arthritis sufferers. These fish include salmon, mackerel, sardines and tuna. They are not only rich in vitamin D but are also abundant in omega-3 fatty acids. These nutrients also reduce the inflammation that’s associated with arthritis.
3. Alliums
Alliums such as garlic and onions are also full of anti-inflammatory nutrients. These chemicals not only relieve some of the pain of arthritis but support the immune system overall. In fact, according to research from the Arthritis Foundation, garlic can help fight inflammation and may even prevent cartilage damage from arthritis wear and tear over time.
4. Green leafy vegetables
Foods that prevent or alleviate the pain and other symptoms of arthritis are rich in vitamins E, D and C. Vitamin E guards against inflammation while vitamin C helps the body create collagen, which makes up much of the cartilage between the bones. Leafy greens such as kale, mustard greens and broccoli are rich in vitamin E and vitamin C.
5. Berries
Berries are rich in antioxidants, which are chemicals that help prevent free radical oxygen molecules from damaging the cells of the body. As such, they also fight inflammation. Blueberries are famously high in antioxidants as well as chemicals called anthocyanins that control inflammation and give blueberries their blue color. Other berries that have lots of anthocyanins are raspberries, blackberries and strawberries.
6. Green tea
Like blueberries, green tea is loaded with antioxidants. It is especially noteworthy for the antioxidant epigallocatechin-3-gallate, or EGCG. This is a very powerful anti-inflammatory chemical that can ease some of the symptoms of arthritis.
7. Olive oil
Like cold water fatty fish, olive oil is full of antioxidants and anti-inflammatory chemicals. One of them is oleocanthal, which has been shown to have much of the same anti-inflammatory properties as ibuprofen. It has even been isolated and used for treating inflammatory degenerative joint diseases, of which arthritis is one.
8. Beans
Beans are especially good for rheumatoid arthritis (RA) because they protect the heart and the immune system. They are also full of fiber, which helps lower a chemical called C-reactive protein. The liver secretes this chemical if there is a high level of inflammation in the body. The high levels of protein in beans also support the health of muscles. Beans that are especially good for easing arthritis include kidney beans, pinto beans and red beans.
