These 12 Foods Reduce the Effects of Arthritis!
Recent studies have
shown that inflammation plays a role in osteoarthritis. And although there is
no diet cure for this disease, researchers are confident that what we eat can
have an impact on joint health. Certain foods have been shown to fight
inflammation, strengthen bones and boost the immune system.
Here's a list of 12
foods you should include in your diet to reduce the effects of arthritis.
Great for: Rheumatoid arthritis
Here's some fin-tastic
news! According to research conducted at Stockholm's Karolinska Institute and
Hospital, eating fatty fish just once a week can halve your risk of
developing rheumatoid arthritis. Certain types of fish, particularly salmon,
tuna, mackerel and herring, are packed with inflammation-fighting omega-3
fatty acids. To reap the benefits, experts recommend at least 3 to 4
ounces of fish, twice a week.
2. Soy
Great for: Rheumatoid arthritis
Besides being low in
fat, high in protein and a good source of fiber, soybeans are packed with
inflammation-busting omega-3 fatty acids. Opt for tofu or edamame beans to
stock up on the healthy benefits of soybeans.
3. Olive Oil
There are countless
ways olive oil can boost our health. One of its benefits lies in the
compound oleocanthal, which has properties similar to non-steroidal,
anti-inflammatory drugs. While stocking up on olive oil will certainly do you
a lot of good, it's not the only vegetable oil with health benefits. Try
avocado oil, which has been shown to lower cholesterol. Another great option
is walnut oil, which has 10 times the omega-3 that olive oil has.
Great for: Gout
A number of studies
conducted on cherries have shown that they may help reduce the frequency of
gout attacks. The compound found in cherries - anthocyanins - have an
anti-inflammatory effect. Besides cherries, you can also stock up on other
red and purple fruits like strawberries, raspberries, blueberries and
blackberries.
5. Dairy
Milk, yogurt and
cheese are a good source of calcium and vitamin D - vital nutrients that are
known to increase bone strength. Vitamin D has also been shown to boost the
immune system. Furthermore, this nutrient is essential for calcium
absorption. Leafy green vegetables are another alternative to dairy products
- and are rich in both calcium and vitamin D.
Great for:
Osteoarthritis
Broccoli is a
fantastic source of vitamin K and C. It also contains a compound called
sulforaphane, which has been found to prevent or slow down the progression of
osteoarthritis. Broccoli is also a good source of calcium, known for its
bone-building benefits.
Great for: Rheumatoid arthritis and
Osteoarthritis
Packed with
polyphenols (micronutrients) and antioxidants, green tea is believed to
reduce inflammation and slow cartilage destruction. Another antioxidant in
green tea, called epigallocatechin-3-gallate (EGCH), blocks the production of
molecules, causing joint damage in people with rheumatoid arthritis.
Great for: Rheumatoid arthritis and
Osteoarthritis
Research shows that
getting the right amount of vitamins may prevent inflammatory arthritis
and maintain healthy joints with osteoarthritis. So, stock up on oranges,
grapefruit and limes - all great sources of vitamin C.
Great for: Rheumatoid arthritis
Opt for whole grains
as part of your daily diet as they have been found to lower levels of
C-Reactive Protein (CRP) in the blood. CRP is a marker of inflammation, which
has been associated with heart disease, diabetes and rheumatoid arthritis.
Opt for foods such as oatmeal, brown rice and whole-grain cereals
Great for: Rheumatoid arthritis
Packed with fiber,
this essential nutrient found in beans helps lower CPR. Furthermore, beans
are an excellent source of protein - important for muscle health. With such a
variety of beans available, some are also rich in folic acid, magnesium,
iron, zinc and potassium - all of which are essential for their heart and
immune system benefits. Stock up on red beans, kidney beans and pinto beans
in particular.
Great for: Osteoarthritis
According to a number
of studies, consuming foods from the allium family - such as garlic, onions
and leeks - may reduce effects of early osteoarthritis. Furthermore,
researchers believe that the compound diallyl disulphone found in
garlic may limit cartilage-damaging enzymes in human cells.
Great for: Osteoarthritis and Rheumatoid
arthritis
Nuts are a great
source of protein, calcium, magnesium, zinc, vitamin E and immune-boosting
alpha-linolenic acid (ALA). They are also rich in protein and fiber and have
heart-healthy benefits. To reap the benefits of vitamin-packed nuts, opt for
walnuts, pine nuts, pistachios and almonds.
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SENT BY RR
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