If you are suffering from arthritis, you know the pain can be devastating. Arthritis refers to a group of diseases causing stiffness, swelling and joint pain. Every gender, age and ethnic background can suffer from arthritis. Certain foods can help with inflammation. Here are the 9 must-eat foods that should be part of your diet.
1. Garlic
A snack containing garlic has a lot of health benefits. The compounds in garlic may decrease your risk of dementia and heart disease in addition to reducing arthritis symptoms through an anti-inflammatory effect. Certain research indicated garlic may improve the function of specific immune cells. This may strengthen your immune system.
During one study, 1,082 twins had their diets analyzed by researchers. The results revealed the twin consuming more garlic bread showed a reduction in several of the inflammatory markers linked to arthritis. Garlic contains a specific component that may help decrease your pain. Adding garlic to some of your snacks may benefit both your overall health and your pain.
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2. Grapes
Grapes are dense with nutrients, have anti-inflammatory properties, and are rich in antioxidants. One study consisted of 24 males given either a grape powder or a placebo every day for a period of three weeks. The group receiving the grape powder demonstrated a reduction in the inflammation markers in their blood.
Grapes also contain several different compounds proven to be beneficial for treating arthritis. A good example is resveratrol. This antioxidant can be found in the skin of the grape. Another study showed resveratrol could potentially help stop the joint thickening associated with arthritis by stopping rheumatoid arthritis cells from forming.
One of the plant compounds in grapes is proanthocyanidin. This may be beneficial for arthritis. One study showed the extract from grape seed proanthocyanidin effectively decreased the inflammation and pain of arthritis.
3. Broccoli
You most likely know one of the healthiest foods available is broccoli. What you may not know is broccoli may be able to reduce the inflammation caused by arthritis. One study examined the diets of 1,005 females. The results showed inflammatory markers were decreased by eating broccoli or any cruciferous vegetable. The components in broccoli can decrease arthritis symptoms.
One of the compounds in broccoli is sulforaphane. Studies have shown this compound blocks a specific cell partly responsible for the development of rheumatoid arthritis. A study conducted on animals revealed sulforaphane may be able to decrease specific markers contributing to rheumatoid arthritis. Although further studies are necessary, current results show broccoli contains compounds capable of reducing arthritis symptoms including pain.
4. Olive Oil
Olive is already known to have anti-inflammatory properties. This may be beneficial for the symptoms of arthritis. One study showed extra-virgin olive oil helped prevent arthritis from developing any further, slowed the destruction of cartilage, reduced the swelling of the joints and decreased inflammation.
Another study involved 49 participants suffering from rheumatoid arthritis. One group was given an olive oil capsule and the other a fish oil capsule every day for a period of 24 weeks. When the study concluded, there was a decrease in one of the inflammatory markers for both groups. The olive oil group showed a decrease of 38.5 percent with a forty to 55 percent decrease for the fish oil group.
Another study consisted of 333 participants both without and with rheumatoid arthritis. After analyzing their diets, the results showed the risk of arthritis was lower for the group including olive oil in their diets. Although additional research is necessary, healthy fats such as olive oil are beneficial for your overall health. They may also decrease your arthritis pain.
5. Ginger
Ginger will add a nice flavor burst to sweets, soups and teas in addition to helping ease your pain. A study was conducted in 2001 on the effect of ginger for 261 participants with osteoarthritis of the knee. There was an improvement in pain for 63 percent of the participants after six weeks. Another study showed ginger helps block one of the inflammatory markers for arthritis. Consuming snacks containing dried, powdered or fresh ginger may help decreases your pain and inflammation.
6. Walnuts
Walnuts contain compounds and nutrients that may help decrease the pain and inflammation of arthritis. Walnuts contain a lot of omega-3 fatty acids. Studies have shown this decreases arthritis symptoms including pain. A study was conducted with ninety participants suffering from rheumatoid arthritis.
Fifty percent received supplements containing omega-3 fatty acids. The other half of the participants received olive oil supplements. The participants taking omega-3 fatty acids had a lower pain level enabling them to decrease their arthritis medications.
7. Tart Cherry Juice
Tart cherry juice comes from cherries off of the Prunus cerasus tree. The juice provides numerous health benefits and nutrients that may help with arthritis pain. A study showed drinking two eight-ounce bottles of tart cherry juice every day decreases the inflammation and pain of osteoarthritis.
It is important to find tart, unsweetened cherry juice to make certain you are not drinking excess sugar. When you combine one or two servings of tart, unsweetened cherry juice with a healthy diet, you may be able to reduce your arthritis pain.
8. Fatty Fish
Have a snack of salmon, sardines, mackerel or trout. This fish is rich in omega-3 fatty acids. These have been proven to have anti-inflammatory effects. This will help decrease your pain. Seventeen different studies were analyzed. The results showed omega-3 fatty acids decreased the intensity of joint pain, the number of aching joints and morning stiffness for individuals with rheumatoid arthritis.
The participants of these studies were able to decrease their use of pain relievers. Fish is also rich in vitamin D. This helps prevent a deficiency. Numerous studies have revealed there may be a link between low vitamin D levels and rheumatoid arthritis. This may be a contributing factor to your pain. The recommendation of the American Heart Association is consuming fatty fish a minimum of twice each week.
9. Berries
Berries contain extremely high amounts of minerals, vitamins and antioxidants in every serving. This may be the reason they are able to decrease the inflammation often leading to arthritis pain. A study was conducted with 38,176 female participants. The participants consuming a minimum of two serving per day of berries showed a fourteen percent decreased risk for inflammation markers in their blood.
Berries are also high in rutin and quercetin. These compounds come from plants. They provide a large number of health benefits. One study showed quercetin blocked several of the inflammatory processes linked to arthritis. Another study showed rutin and quercetin effectively decreased the inflammation due to arthritis. You can take advantage of all of these health benefits just by snacking on berries.
You can choose your favorites among the wide variety of berries available. This includes blueberries, blackberries, and strawberries. All of these berries provide you with the nutrients you need to help fight the pain of arthritis.
