Eating well with arthritis isn’t only about what to avoid, but it’s also what to eat more of. Use this list as your starting point.
1. Broccoli
Sometimes, the best foods for arthritis are the most unassuming. Mom’s favorite dinner side is notable for its nutritious blend of vitamins C and K, as well as the sulforaphane (the part of the veggie that makes it smell a bit when you cook it). Scientists believe sulforaphane might slow the onset and progression of osteoarthritis symptoms, according to the Arthritis Foundation. Bonus points are awarded to the calcium (21 milligrams per cup), which can help bolster weak bones.
2. Cherries
“The phytochemicals and antioxidants in colorful fruits and vegetables are both associated with reducing inflammation and disease risk,” Fine says. Cherries, in particular, are among the top picks due to their ample anthocyanins (a flavonoid that lends a red or purple tint to plant foods) and other antioxidants that may improve blood flow and potentially reduce pain, Auslander Moreno adds. Remember: The more vibrant the color, the more antioxidants on most occasions, the Arthritis Foundation says.
3. Matcha Tea
All green teas are potent in antioxidants, and limited studies hint at the fact that the compounds within their leaves may reduce the severity of rheumatoid arthritis.7 Matcha ($10, Target) offers a high amount of antioxidants that fight cellular damage, which might make it particularly good at alleviating arthritis symptoms, Auslander Moreno confirms. If you find it to be a bit bitter as a stand-alone powder mixed with water, try it in a recipe, like these matcha-ginger balls.
4. Omega-3 Fats
According to the Arthritis Foundation, eating a 3- to 6-ounce serving of these fish twice or more each week may protect your heart and reduce inflammation all at once. “Foods high in omega-3 fatty acids, specifically regular consumption of wild fatty fish like salmon, herring, sardines, anchovies, or mackerel may improve arthritic symptoms,” Auslander Moreno says.8
5. Turmeric
Turmeric is the spice du jour for good reason. The popular sunny-hued ingredient that’s found in many curry recipes and trendy golden milks packs in many health benefits per teaspoon. “When you combine curcumin, a chemical compound found in turmeric, with fat and black pepper, you’ll likely notice less inflammatory arthritic pain,”2 Auslander Moreno says. New to the warm (it’s not hot, promise!) spice? Study up on how to buy, prepare, and use turmeric.
While a holistic approach to arthritis treatment is a must, you can eat your way to fewer aches and pains. If you’re looking for one current eating plan as an ideal model of the arthritis diet, think whole foods, plant-based, and well-balanced diet plans that studies have proven to be effective, such as the Mediterranean diet.
Source: https://www.bhg.com
