Top doctor shares best anti-inflammatory foods to ease arthritis pain

From getsurrey.co.uk

Arthritis is a group of diseases involving inflammation that makes your joints hurt, swell and become stiff. But an anti-inflammatory diet can help reduce the pain - here are five foods to eat

                                                                                                                                               (Image: Getty)

Arthritis, a group of diseases characterised by inflammation causing pain, swelling, tenderness and warmth in the joints, can be managed with an anti-inflammatory diet, says Dr Sunni Patel from Dish Dash Deets. "While they may not provide a cure for arthritis, incorporating these foods into your diet can potentially help ease symptoms and improve overall joint health," he told Express.co.uk.

He then listed the top five anti-inflammatory foods that could help.

1. Fatty fish: Fish like salmon, mackerel, sardines, and trout are packed with omega-3 fatty acids which can reduce joint pain and stiffness in people with arthritis, explained Dr Patel. He suggested having at least two servings of oily fish per week, each serving being about 85 to 120 grams, to get a "good dose" of omega-3 fatty acids.

2. Turmeric: The bright yellow colour of turmeric comes from curcumin, a compound with strong anti-inflammatory and antioxidant properties.

"There is no specific daily recommendation for turmeric, but including it in your diet (paired with black pepper to increase its absorption) as a spice or in dishes regularly can be beneficial," said the doctor. The World Health Organization (WHO) has determined zero to three milligrams per kilogram of body weight to be an acceptable daily intake, reports the Express.

3. Ginger. Whether you're a fan of adding it to your tea or spicing up your curry with it, ginger is known for its natural anti-inflammatory properties that can help ease arthritis pain. The doctor suggests incorporating one to two teaspoons of fresh ginger or ginger powder into your daily meals.

4. Berries, including strawberries and blueberries, are also packed with antioxidants and anti-inflammatory compounds. These properties could help reduce inflammation and oxidative stress in the body, explained Dr Patel.

He advised: "Aim for at least one cup of berries per day as part of your fruit intake. This provides a good source of antioxidants."

5. Leafy greens such as spinach, kale and Swiss chard are rich in vitamins, minerals, and antioxidants that can help fight inflammation. As such, the doctor recommends adding a serving of leafy greens to your daily dishes, whether in salads or smoothies.

While the quantity of each anti-inflammatory food needed to reap its benefits can differ based on factors like age, gender, activity level, and overall diet, these guidelines offer general advice, concluded the expert.

https://www.getsurrey.co.uk/news/health/top-doctor-shares-best-anti-30572469