If you have arthritis, you know just how devastating this condition can be. Fortunately, there are many foods that can ease inflammation and may help relieve some of the joint pain associated with arthritis. In fact, one survey found that 24% of those with rheumatoid arthritis reported that their diet had an impact on the severity of their symptoms. This article will look at the best foods to eat if you have arthritis.
1.Fatty Fish
Fatty fish varieties such as salmon, mackerel, sardines and trout are high in omega-3 fatty acids, which have been shown to have potent anti-inflammatory effects.
In one small study, 33 participants were fed either fatty fish, lean fish or lean meat four times each week. After eight weeks, the fatty fish group had decreased levels of specific compounds related to inflammation.
An analysis of 17 studies found that taking omega-3 fatty acid supplements decreased joint pain intensity, morning stiffness, the number of painful joints and use of pain relievers in patients with rheumatoid arthritis.
2.Garlic
Garlic is jam-packed with health benefits. In some test-tube studies, garlic and its components have been shown to have cancer-fighting properties. They also contain compounds that may lower the risk of heart disease and dementia. Additionally, garlic has been shown to have an anti-inflammatory effect that may help decrease symptoms of arthritis.
3.Ginger
Besides adding a burst of flavor to teas, soups and sweets, ginger may also help ease the symptoms of arthritis.
A 2001 study assessed the effects of ginger extract in 261 patients with osteoarthritis of the knee. After six weeks, 63% of participants experienced improvements in knee pain.One test-tube study also found that ginger and its components blocked the production of substances that promote inflammation in the body. Another study found that treating rats with ginger extract decreased levels of a specific inflammatory marker involved in arthritis.
Consuming ginger in fresh, powdered or dried form may reduce inflammation and aid in reducing symptoms of arthritis.
4.Broccoli
It’s no secret that broccoli is one of the healthiest foods out there. In fact, it may even be associated with reduced inflammation.
One study that looked at the diets of 1,005 women found that the intake of cruciferous vegetables like broccoli was associated with decreased levels of inflammatory markers.
Broccoli also contains important components that could help reduce symptoms of arthritis. For example, sulforaphane is a compound found in broccoli. Test-tube studies have shown that it blocks the formation of a type of cell involved in rheumatoid arthritis development.
Cecilia