Food that Reduce Arthritis Inflammation
Wouldnt it be great if there were a magic diet that could eliminate all the painful effects of arthritis? It would be a godsend for one in every five Americans affected by the condition. Sadly, thats not the case. However, nutrition does play a key role in improving the symptoms of arthritis.
Since arthritis is a disease which causes inflammation, consider a diet strong in anti-inflammatory foods. Science already recognizes that certain foods actually increase inflammation. So off the bat, eliminate these from your diet. They include:
Simple refined carbohydrates
Now to the good stuff: The following foods reduce inflammation opt for these in your daily diet.
Extra-virgin olive oil
Olive oil contains hefty quantities of the good kind of monounsaturated fat, which protects the body against inflammation because it contains antioxidants called polyphenols. In animal studies, rats with arthritis were fed diets high in various kinds of oils. The researchers found that both fish oil and olive oil prevented (or helped reduce) arthritis-related inflammation. Use olive oil when cooking, instead of vegetable oil or butter.
Omega-3 fatty acids
Omega-3s work to decrease inflammation by suppressing the production of cytokines and enzymes that erode cartilage. More than a dozen studies show that omega-3 fish oils can reduce symptoms of rheumatoid arthritis. Study participants reported greater strength, less fatigue, reduced joint swelling and tenderness, less joint stiffness and less pain.
The best sources for omega-3 fatty acids are: salmon (wild, fresh or canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, Pacific oysters, omega-3-fortified eggs, flaxseed (ground and oil), and walnuts. Or you can get omega-3 fish oils in the form of supplements.
Antioxidantsvitamin C, selenium, carotenes
Inflammation produces free radicals which are cell-damaging molecules that are formed in response to toxins or natural body processes. Antioxidants protect the body from the effects of free radicals, and are a critical part of an anti-inflammation diet. Research has demonstrated that certain antioxidants may at its best prevent arthritis also it has been shown to slow its progression and relieve pain.
Vitamin C: Vitamin C is one of the nutrients most responsible for the health of collagen, a major component of cartilage. In addition, research suggests that people who eat a diet low in vitamin C may have a greater risk of developing some kinds of arthritis. For those reasons, it is important to make vitamin C-rich foods an important part of your daily diet. What are best food sources for C? You can choose from: sweet peppers (yellow/red/green) oranges, grapefruit, strawberries, pineapple, papayas, lemons, broccoli, kale, brussel sprouts, kidney beans, cauliflower, red cabbage, white potato and mustard greens, kiwi and cantaloupe.