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Alleviate arthritis suffering through proper nutrition
Joint inflammation (arthritis) can occur in different forms. In addition to the acute form, chronic arthritis is widespread. The most common symptom is rheumatoid arthritis or in short: rheumatism. Although there is no diet that can cure rheumatism, certain foods still help fight inflammation and strengthen bones and the immune system. The diet presented here can help alleviate the symptoms of arthritis.
The Atlanta-based Arthritis Foundation is suggesting a range of foods to help arthritis sufferers alleviate the discomfort. It does not matter whether it is acute reactive arthritis or chronic polyarthritis. According to the Arthritis Foundation, these foods can alleviate the symptoms and lead to a better quality of life.
Omega-3 fatty acids from fatty fish
Certain fish species contain anti-inflammatory omega-3 fatty acids. Nutritionists recommend eating 100 grams of salmon, tuna, mackerel, or herring twice a week.
This vegetable helps with arthritis
As the experts from the Arthritis Foundation report, soybeans are very suitable for rheumatism patients. For example, they can be consumed in the form of tofu. Soybeans, but also kidney beans, are low in fat and rich in protein and fiber. Green leafy vegetables should also be included in the diet as they are rich in vitamins and calcium. Broccoli should also be on the plate regularly, because the vegetables are not only calcium-rich but also rich in vitamins K and C. Especially in patients with osteoarthritis, the compound called sulforaphane contained in broccoli is said to have a disease-slowing effect.
The Arthritis Foundation relies on studies that show that cherries help reduce the frequency of gout attacks. Researchers found that certain plant dyes, known as anthocyanins, are responsible for this effect. Anthocyanins can also be found in other red and purple fruits such as strawberries, raspberries, blueberries and blackberries. Citrus fruits such as oranges, lemons, grapefruits and limes also provide a lot of vitamin C, which should help prevent joint inflammation.
Which oils should I use?
According to the nutrition experts, extra virgin olive oil also has an anti-inflammatory effect. Avocado and safflower oils can also have a cholesterol-lowering effect. In addition to the fish mentioned above, walnut oil is also an excellent source of omega-3 fatty acids.
Low-fat dairy products help with rheumatic complaints
Low-fat dairy products such as milk, yogurt and cheese are rich in calcium and vitamin D. These components contribute to increased bone strength. Vitamin D also strengthens the immune system.
Green tea for rheumatoid arthritis
According to nutritionists, green tea contains a number of ingredients such as polyphenols and antioxidants that are believed to reduce inflammation and slow cartilage destruction. The Arthritis Foundation relies on studies that have shown that a certain antioxidant (epigallocatechin-3-gallate) in green tea blocks the production of molecules that cause joint damage.
Whole grains improve blood values
According to the Arthritis Foundation, regular consumption of whole grains leads to lower levels of C-reactive protein (CRP) in the blood. High CRP levels are associated with inflammation in heart disease, diabetes and rheumatoid arthritis. Foods like oatmeal, brown rice and whole grain cereals are great for lowering CRP in the blood.
Other useful foods
In addition, the nutritionists propose to include allium species such as garlic, onions and leeks in the diet. Research suggests that the ingredients of these allium species limit cartilage-damaging enzymes in human cells. Another recommendation is to regularly eat nuts such as walnuts, pine nuts, pistachios and almonds. These are rich in protein, calcium, magnesium, zinc, vitamin E and alpha-linolenic acid. (vb)