Arthritis is caused by inflammation of the joints. There are many foods and ingredients that can ease inflammation and may help relieve some of the joint pain associated with arthritis. Adding these foods to a healthy diet can help alleviate our arthritis symptoms. Let’s have a look on list of food and ingredients that we can try using at our homes in order to get some relief from the arthritis-related pain.
Grains
While considering our options in the bread, cereal, and pasta, we should avoid refined grains. Not only are they highly processed grains but limited in nutrition, can lead to inflammation throughout the body. For Example, switching from refined flour to whole-wheat flour in our recipes can increase the intake of nutrients and potentially lower inflammation. Likewise, barley is filled with 6 grams of fibre per cup, a perfect addition to soups, stews and risotto dishes.
Nut and seeds
Nuts and seeds are a useful component in our diet. Most importantly it offers a variety of health benefits to people with arthritis. With their high ALA content, nuts like walnuts are omega-3-containing and researchers studying their effects have found that they lower C-reactive protein (CRP), an inflammation marker linked to an increased risk of cardiovascular disease and arthritis. Likewise, chia seeds are also an excellent source of anti-inflammatory ALA, but their greatest benefit is likely their high fibre content.
Fruit and vegetables
Fruits are naturally sweet and have a substantial amount of antioxidants, protein, vitamins, minerals, and other nutrients, just like red raspberries, tart cherries and strawberries are filled with antioxidants that help to get rid of radicals that encourage inflammation whereas Vegetables are rich in antioxidants and other nutrients that protect against cell damage and lower inflammation throughout the body, including in the joints. For example, fresh, leafy vegetables such as broccoli, spinach, brussels sprouts, kale, swiss chard, and bok choy are loaded with antioxidants such as vitamins A, C, and K which protect cells from free radical harm.
Spices
According to traditional Eastern medicine, ginger and turmeric are two spices that have anti-inflammatory properties. Along with its anti-inflammatory properties, some studies have shown ginger can also reduce osteoarthritis symptoms, if not in food one can also opt-in the form of a herbal supplement -like IMOVE containing popular, active and trusted pain management ingredients such as ginger and turmeric. It also includes Glucosamine & Chondroitin for joint repair and lubrication, thereby offering full joint treatment.
Fish
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are called marine fatty acids as they are derived from fish, adding omega-3 sources to our diets inflammation could be reduced. Fatty fish such as salmon, tuna, sardines, and mackerel are the best sources of marine omega-3s. Anti-inflammatory effects of omega-3s are helpful not only for the relief of arthritis but also for the prevention of other inflammatory diseases, such as heart disease. It is usually suggested to eat 3 to 6ounce serving of these fish two to four times a week to reduce inflammation and protect the heart Omega-3-rich fishes are also high in mercury, which causes brain and nervous system can harm if consumed in large quantities. It’s important to choose smaller fish that have less mercury.
(Disclaimer: Writer is Sargam Dhawan, Director, Planet Herbs Lifesciences Pvt Ltd. Views expressed are a personal opinion.)
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