Eight foods to eat to reduce arthritis

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Offline sharifa

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Eight foods to eat to reduce arthritis
« on: April 07, 2019, 12:52:55 PM »
1. Oily fish
Osteoarthritis diet salmon
Salmon contains lots of omega-3 fatty acids, which have anti-inflammatory properties.
Oily fish contain lots of healthful omega-3 fatty acids. These polyunsaturated fats have anti-inflammatory properties so they may benefit people with osteoarthritis.

People with osteoarthritis should aim to eat at least one portion of oily fish per week. Oily fish include:

sardines
mackerel
salmon
fresh tuna
Those who prefer not to eat fish can take supplements that contain omega-3 instead, such as fish oil, krill oil, or flaxseed oil.

Other sources of omega-3 include chia seeds, flaxseed oil, and walnuts. These foods can also help to fight inflammation.

2. Oils
In addition to oily fish, some other oils can reduce inflammation. Extra virgin olive oil contains high levels of oleocanthal, which may have similar properties to nonsteroidal anti-inflammatory drugs (NSAIDs).

Avocado and safflower oils are healthful options and may also help to lower cholesterol.

3. Dairy
Milk, yogurt, and cheese are rich in calcium and vitamin D. These nutrients increase bone strength, which may improve painful symptoms.

Dairy also contains proteins that can help to build muscle. People who are aiming to manage their weight can choose low-fat options.

4. Dark leafy greens
Dark leafy greens are rich in Vitamin D and stress-fighting phytochemicals and antioxidants. Vitamin D is essential for calcium absorption and can also boost the immune system, helping the body to fight off infection.

Dark leafy greens include:

spinach
kale
chard
collard greens
5. Broccoli
Broccoli contains a compound called sulforaphane, which researchers believe could slow the progression of osteoarthritis.

This vegetable is also rich in vitamins K and C, as well as bone-strengthening calcium.

6. Green tea
Polyphenols are antioxidants that experts believe may be able to reduce inflammation and slow the rate of cartilage damage. Green tea contains high levels of polyphenols. Green tea is available for purchase online.

7. Garlic
Scientists believe that a compound called diallyl disulfide that occurs in garlic may work against the enzymes in the body that damage cartilage.

8. Nuts
Nuts are good for the heart and contain high levels of calcium, magnesium, zinc, vitamin E, and fiber. They also contain alpha-linolenic acid (ALA), which boosts the immune system.

Can you have flare-ups of osteoarthritis?
Can you have flare-ups of osteoarthritis?
Osteoarthritis may flare up from time to time, particularly after eating trigger foods. Learn more about how to prevent and treat a flare-up here.
READ NOW
What about the Mediterranean diet?
Studies have suggested that the Mediterranean diet can reduce the inflammation that contributes to the symptoms of osteoarthritis.

As well as helping to reduce the pain associated with osteoarthritis, eating a Mediterranean-style diet offers many other health benefits, including weight loss.

Dr. Sharifa Sultana
Assistant Professor
Department of Pharmacy,
Faculty of Allied Health Sciences,
Daffodil International University