Anti-Inflammatory Diets For Arthritis Relief

Chronic inflammation can be harmful. Though its primary purpose is healing an illness or injury, chronic inflammation can have negative impacts that are long lasting and dangerous for overall health.

Reduce inflammation by choosing foods rich in sugar, saturated fats and processed carbohydrates such as those found in fast food restaurants or snack foods with refined flour – such as fried foods. Instead, opt for whole grain options and nutrient-rich vegetables such as spinach or kale to combat inflammation.

Berries

Berries such as strawberries and blueberries contain phytochemicals known to decrease inflammation, according to the Arthritis Foundation. These include antioxidants, vitamin C and anthocyanins which have been scientifically shown to alleviate arthritis pain as well as system-wide inflammation. Studies demonstrate their beneficial properties.

Leafy greens like arugula, spinach and Swiss chard contain high concentrations of glucosinolates and anti-inflammatory plant compounds for added nutrition in salads or soups. Spinach contains large quantities of the phenolic acid kaempferol that has been shown to reduce inflammation responses and oxidative stress responses.

Tart cherry juice has become an increasingly popular beverage due to its anti-inflammatory nutrients, and may help relieve osteoarthritic pain in those suffering from it. Furthermore, research suggests it may reduce uric acid levels for those living with gout while improving quality of sleep. Drink one or two cups daily!

Nuts

Inflammation is an essential part of body’s defense system; however, when left unchecked it can cause pain and damage that affects overall wellbeing. Eating foods low in inflammation may help relieve arthritis symptoms.

Nuts and seeds are nutritious snacks packed with vitamin-packed vitamins that provide anti-inflammatory benefits, especially walnuts, which contain the anti-inflammatory compounds oleocanthal and omega-3 fatty acids. Almonds, brazil nuts, pistachios and pine nuts are also good choices; just remember to limit your consumption to 30g (one handful) daily since nuts can be high in calories.

Legumes such as black beans, adzuki beans, chickpeas and red kidney beans are great protein sources that may help ease inflammation. Try incorporating them into soups and hummus dishes. Gelatin also reportedly reduces inflammation; more research needs to be conducted before conclusive conclusions can be drawn as to its impact. Olive oil provides heart-healthy fats as well as anti-inflammatory compound olecanthal; in addition it has antioxidants and vitamin D benefits.

Citrus fruits

Antioxidants and phytochemicals that give fruits their vibrant colors may also help reduce inflammation. Dark berries (strawberries, blackberries, raspberries and blueberries), cherries and grapes contain high concentrations of anthocyanins while oranges provide beta-carotene and limonoids to combat it.

Start eating three to four servings a day of dark-colored fruits such as berries. Include one daily serving of whole grains such as quinoa, brown rice, freekeh, bulgur or teff; these contain fiber, vitamins and minerals as well as the potential to prevent joint damage by decreasing C-reactive protein (CRP), an indicator of inflammation.

Add herbs and spices to your diet for extra anti-inflammatory benefits and added flavor. Turmeric contains curcumin, which has been found to reduce inflammation. Rosemary, thyme, basil and ginger can all also help alleviate joint discomfort – you can incorporate these into dishes or take supplements as part of a holistic regimen.

Dairy

Studies on an arthritis diet vary considerably in terms of quality; however, several have concluded that avoiding foods rich in saturated fats such as red meat, full-fat dairy products and butter, poultry skin, processed foods and fried dishes could help ease discomfort. Instead, opt for healthier fats like olive oil as this could offer greater relief.

Leafy green vegetables such as broccoli are packed with anti-inflammation compounds such as sulforaphane that helps build strong bones while also providing plenty of other inflammation-fighting vitamins, such as squash, peppers and yams.

Avoiding food that is high in salt and sugar content or contains additives can help alleviate arthritis symptoms. Be wary of alcohol consumption; excessive drinking can undermine the benefits of anti-inflammatory foods. Aim for two drinks or less per day for men and one drink per day for women when drinking; instead try water or unsweetened green or oolong tea instead which contain an antioxidant known as epigallocatechin-3-gallate, commonly referred to as EGCG which may help decrease joint inflammation.