12 Best foods for Arthritis patients
Arthritis affects 15 per cent people i.e. over 180 million people in India. The prevalence of this disease is slightly higher than many others like diabetes, AIDS and cancer. The disease usually begins with joint and back pain, accompanied by swelling and stiffness in the morning or after a period of rest.
Though there is no diet cure for arthritis, health experts say there are certain foods that are good for joint health. These not only fight inflammation but also strengthen bones and boost body’s immune system.
Following is the list of foods that an arthritis patient should include in his/her diet to reduce the effects of arthritis:
Research has shown that having fish just once a week can halve the risk of developing rheumatoid arthritis. Salmon, tuna, mackerel and herring, are rich in omega-3 fatty acids that help fight inflammation. For better results, one must have about 100gms of fish twice a week.
Soy is not only rich in omega-3 fatty acids but it is also a good source of fiber and protein. One can opt for tofu which is easily available in the market these days.
Olive oil contains oleocanthal which has properties similar to non-steroidal, anti-inflammatory drugs, so it is good for combating arthritis.
Milk, yogurt and cheese are a good source of calcium and vitamin D, all of which increase bone strength. Vitamin D also boosts the immune system.
Broccoli is a good source of vitamin K and C. It also contains sulforaphane, a compound which slows down the progression of osteoarthritis. Broccoli is also a good source of calcium which helps in building bones.
Green tea reduces inflammation and also slows joint damage and cartilage destruction.
Citurs fruits like oranges, grapefruit and limes contain vitamin C which prevents inflammation and help maintain healthy joints.
Oatmeal, brown rice and whole-grain cereals lower the level of C-Reactive Protein (CRP) in the blood. CRP is a marker of inflammation, which has been associated with heart disease, diabetes and rheumatoid arthritis.
Both red beans and kidney beans are an excellent source of protein, which is important for muscle health. These are also rich in folic acid, magnesium, iron, zinc and potassium, all of which are essential for heart and strengthen immune system.
Garlic reduces effects of early osteoarthritis. It also limits cartilage-damaging enzymes in human cells.
Nuts like walnuts, pine nuts, pistachios and almonds are a great source of protein, calcium, magnesium, zinc, vitamin E and immune-boosting alpha-linolenic acid (ALA). They are also rich in protein and fiber and are great for heart.
A number of studies conducted on cherries have shown that they may help reduce the frequency of gout attacks. The compound found in cherries – anthocyanins – have an anti-inflammatory effect. Besides cherries, you can also stock up on other red and purple fruits like strawberries, raspberries, blueberries and blackberries.