Arthritis: Foods to improve joints
If you suffer from arthritis or any disease that involves inflammatory processes, know that proper nutrition and directed to reduce inflammation can improve your life, gradually relieving pain or preventing inflammation increases.
The food is a key factor in improving the arthritis symptoms, especially if your diet is directed and designed to reduce certain foods called pro-inflammatory that excessively accelerate the immune system, causing fatigue and joint pain. Some pro-inflammatory foods include red meat, all containing saturated fats and trans fats like fried foods, fats and butters, peanuts, foods containing processed sugars such as industrial bakery, dairy and foods that can cause intolerances in case you have any, such as gluten or dyes and artificial sweeteners.
There is no specific diet for arthritis, but in general, it is best to cut back the pro-inflammatory foods and enrich your diet with anti-inflammatory foods that will enhance the functionality of your body, reducing inflammation and pain. It is best to go to a doctor or nutritionist, who will help you create a specific diet plan with anti-inflammatory foods.
Anti-inflammatory foods that improve joints
Garlic and onion for arthritis
Try to put a little more garlic and onions to your meals than you’re used because these are foods that help improve inflammation of the joints. Onions contain quercetin, a flavonoid containing anti-inflammatory chemicals and raw garlic contains allicin, a sulfur compound with antioxidant properties, which helps in the process of inflammation.
Turmeric: a powerful anti-inflammatory spice
In general various spices help in inflammatory processes such as rosemary, clove, cinnamon or thyme, but turmeric is one of the most researched spices and is considered auxiliary diseases inflammatory chronic joint, thanks to its antioxidant and anticancer properties. In the process of inflammation, turmeric seems that regulates NF-Kb protein, which is responsible for regulating the immune system. When this protein is altered, it triggers inflammatory processes.
Ginger root is anti-inflammatory
The vasodilator function of ginger, suppresses the synthesis of prostaglandin acting in a manner similar to non-steroidal antinflammatory drugs. You can add it to some dishes, in tea or some shakes.
Green leafy vegetables
The kale or collard greens, spinach, broccoli and swiss chard contain high doses of vitamin E, which helps protect the body against pro-inflammatory molecules called cytokines.
In addition, continental sulforaphane, a compound that is beneficial because it helps to decrease the damage of the cartilage in joints with osteoarthritis. Also, green leafy vegetables are rich in calcium, so these are highly recommended in cases of osteoporosis.
Cherries and berries for arthritis
These are not only delicious, but also contain a flavonoid called anthocyanins known for its anti-inflammatory, anti-tumor and anti-diabetic properties. These are also very suitable for cases of gout.
Blue fish, a good food for arthritis
Its high content of Omega 3 helps reduce systemic inflammation of the body. Generally, people with arthritis also advise to consume oily fish such as sardines or salmon, support diet with fish oil tablets. Ideally, consult your doctor before starting to take supplements. These are highly recommended for cases of rheumatoid arthritis.
Some seeds, legumes and whole grains are also anti-inflammatory
Some seeds such as walnuts, also contain Omega 3, which as we have seen, is very beneficial to counteract inflammatory processes of arthritis. The legumes and whole grains provide fiber, improving the intestinal transit, which is essential to maintain a balanced body and with less propensity to inflammation.