The foods you choose to eat may help ease the pain of arthritis, make your joints healthier and control your weight. Adding these foods to your diet will not cure you but can make life less painful.
1. Fatty fish (salmon, herring, and sardines) or any other food with omega-3 fatty acids, such as walnuts, soy beans, flax seeds and pumpkin seeds
The Omega-3's decrease the production of chemicals that spread inflammation, plus they inhibit enzymes that trigger it. 4 ounces Fatty fish also contain vitamin D, which helps prevent swelling and soreness. Another easy healthy fix: Add walnuts (2.27 grams per quarter cup) to a salad or flax seed (two tablespoons has 3.51 grams) to your cereal.
2. Extra-virgin Olive oil
Olive oil contains oleocanthal, which blocks enzymes involved in inflammation.
About 3 tablespoons of extra-virgin olive oil acts like one-tenth of a dose of ibuprofen, according to a study at the Monnell Chemical Senses Center in Philadelphia. That may not be much, but small dietary changes add up.
Broccoli, Cauliflower, Sweet peppers, citrus fruits ……
Vitamin C protects collagen, a major component of cartilage. Inadequate amounts may increase your risk for some kinds of arthritis . A Canadian study of 1,317 men found that those who got 1,500 milligrams of vitamin C through food or supplements daily had a 45% lower risk of gout (a painful condition also known as gouty arthritis) than those who consumed less than 250 milligrams a day.
4. Brazil nuts
Brazil nuts contain huge amounts of selenium – 272 micrograms in just three or four nuts, compared to 63 micrograms in 3 ounces of tuna.
5. Onions and leeks
Onions and leeks contain quercetin, an antioxidant that may inhibit inflammatory chemicals.
Other foods high in quercetin are kale, cherry tomatoes or apples. Add a ½ cup or more of these fruits and vegetables to your daily diet.
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