Arthritis is a term that is derived from two Greek words; arthro means joint, and -itis means inflammation. This term is referred for the pain and swelling of joints.
There are more than 100 types of arthritis associated with different causes and treatments. The two most common types of arthritis are Osteoarthritis (degenerative) and Rheumatoid (inflammatory), while the other two are Infectious and Metabolic.
As the term described, inflammation is the most common manifestation other than pain, co-related with this disease.
Here are some dietary recommendations; to ease the agony of inflammation and pain associated with arthritis.
The vegetables like Broccoli, Brussels sprout, and Cabbage, which belong to the family Cruciferous, are rich in compound Sulforaphane that helps to slow down the cartilage damage. Free radicals are suspected for the development of rheumatoid arthritis; Vitamin A, C, and K are the commonly known antioxidants found in these vegetables that defend the cells from free radicals.
Foods rich in omega-3 fatty acids such as oily fish like salmon, tuna, trout, and mackerel are necessary for our health and reduce inflammation. Other than fish chia-seeds, walnuts, avocado, extra virgin olive oil, and safflower oil yield ease in inflammation of joints with the help of their omega-three rich source contents.
Garlic, onion, and leeks are the allium family members and contain a compound called diallyl disulfide that limits the damaging cartilage enzymes. They also possess an antioxidant known as quercetin, which is believed to provide relief in inflammation.
Strawberries, raspberries, blueberries, and blackberries possess an antioxidant known as anthocyanin, which also has anti-inflammatory properties. Intake of tart cherry juice can relieve pain and stiffness.
Turmeric is an Indian spice, well known since ancient times for its healing and anti-inflammatory features. The compound curcumin in this spice is highly antioxidant and anti-inflammatory. Especially taking turmeric along with milk not only soothes the inflammation but also provides calcium for bones.
Eating fruits rich in Vitamin C like oranges, kiwi, strawberries, grapefruits, pineapples, and cantaloupe can ease your arthritis pain. The antioxidant in the Vitamin C that fights with the inflammation can provide relief in arthritis pain. It also helps in repairment of other skeletal components. But remember that exceeding the amount that is more than 65 – 85 mg of Vitamin C may lead to kidney stones.
Nuts and Seeds
Nuts like walnuts, pine nuts, almonds, pistachio, and seeds, especially flax seeds and chia seeds are the rich source of minerals and omega-three fatty acids that help combat arthritis. Nuts individually possess linolenic acid (omega 3 fatty acid). But remember exceeding amounts of nuts could be detrimental because they are high on calories.
Vitamin D and Calcium are essential for healthy bones. But choose the dairy with low fat and sugar contents to avoid any other complications.
It is rich in antioxidant compounds, which reduces the inflammation and slows down the cartilage damage. An antioxidant known as epigallocatechin-3-gallate (EGCG) controls joint destructing molecules. Green tea has so many other health benefits as well.
Whole grains like brown rice and oat-meals are known to reduce C- reactive proteins, associated with high concentrations in rheumatoid arthritis.
Due to their high fiber content, seeds are also known to reduce the C reactive proteins. They are also rich with minerals like potassium, zinc, and magnesium.
There are more than 100 types of arthritis with different causes and treatments. But the primary suffering associated with all the 100 types is inflammation and pain. By adding these edibles in your diet, you may get relief from all the types of arthritis inflammation. It merely means a similar cure for all the 100 types of arthritis. Choosing them in your routine may yield other health benefits, such as improved cardiac health, reduced diabetes, and cancer risks.
Make your lifestyle healthy, along with the addition of these foods. Minimize the excessive use of sugar, trans fats, processed meats, and other junk food that can make your suffering worse.
Slowly and gradually replace one unhealthy food with any one of the foods mentioned here.