Trade chips for nuts like walnuts, spread avocado on your sandwich instead of mayonnaise, select spices instead of salt when seasoning foods, and choose beans over fatty cuts of meat. For more than 80 years, researchers have explored the link between diet and arthritis, trying to discover whether some nutrients trigger symptoms and if others may calm them. Higher-quality studies show that linoleic acid does not raise the blood levels of inflammatory markers, casting doubt on this theory .
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Cutting back on sugar has also helped Chantelle Marcial, 36, of Boston, with her RA. Although most of us crave sweets, she says, eating less of them is worth it. Marcial didn’t realize how much sugar she was eating until she began to read food labels more carefully. Try trading butter for olive oil, switch beef for salmon, and pick whole wheat breads over white versions. Looking to make some quick and easy swaps for a heart-healthy diet?
And yep, they’ve got to be tart—sweet cherries just don’t seem to have the same effects. Juicy red tomatoes, specifically, are rich in lycopene, which has been shown to reduce inflammation in the lungs and throughout the body. Cooked tomatoes contain even more lycopene than raw ones, so tomato sauce works, too—and a 2012 Iranian study found that tomato juice consumption was also beneficial. This site is for educational purposes only; no information is intended or implied to be a substitute for professional medical advice.
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Additionally, garlic has been shown to have an anti-inflammatory effect that may help decrease symptoms of arthritis. In some test-tube studies, garlic and its components have been shown to have cancer-fighting properties. They also contain compounds that may lower the risk of heart disease and dementia . Fatty fish varieties such as salmon, mackerel, sardines and trout are high in omega-3 fatty acids, which have been shown to have potent anti-inflammatory effects. This article will look at 10 of the best foods to eat if you have arthritis.
A 2001 study assessed the effects of ginger extract in 261 patients with osteoarthritis of the knee. After six weeks, 63% of participants experienced improvements in knee pain . Another test-tube study showed that a specific component in garlic could decrease some of the inflammatory markers associated with arthritis .
- And there’s some evidence diets high in cruciferous vegetables could prevent RA from developing in the first place.
- When choosing vegetables, remember the more color the better, and variety is key.
- Research on mice shows sulforaphane blocks the inflammatory process and might slow cartilage damage in osteoarthritis .
- Vegetables are rich in antioxidants and other nutrients that protect against cell damage and lower inflammation throughout the body, including in your joints.
- When you have arthritis, the produce section is one of the most important stops you can make in the grocery store.
Despite their high calorie content, eating moderate amounts of pure peanut butter or whole peanuts is perfectly fine on a weight-loss diet . One observational study showed that women who ate peanut butter 5 times per week or more were at a 21% reduced risk of type 2 diabetes . Eating too much added sugar and trans fat has been linked to various health problems, such as heart disease . Finally, fiber is the meal of choice for healthy bacteria in your gut.
However, most existing research focuses on the effects of omega-3 fatty acids in general on arthritis. Further studies are required to learn more about the effects of walnuts, specifically. Walnuts are especially high in omega-3 fatty acids, which have been shown to decrease the symptoms of arthritis . Test-tube studies have shown that it blocks the formation of a type of cell involved in rheumatoid arthritis development . Broccoli also contains important components that could help reduce symptoms of arthritis.
Walnuts are packed full of omega-3, and may reduce inflammation linked to arthritis. “We can tackle arthritis by raising awareness of the symptoms and encouraging the adoption of healthy habits to help tackle these early and prevent disability. “There are over 100 forms of arthritis; some are genetic, for clinical depression example rheumatoid arthritis; whereas others are related to age, such as osteoarthritis. Experts recommend eating 1.5 cups of tart cherries, or drinking 1 cup of tart cherry juice, a day to see similar benefits.
The fruits below boast some of the best benefits for people with arthritis and related conditions. Some painkillers and non-steroidal anti-inflammatory drugs could be used to treat arthritis. If you’re overweight, losing weight can help you to copy with arthritis-related joint pain, it added. Eating a healthy, balanced diet could lower your risk of flare-ups, the NHS said.
The information is produced and reviewed by over 200 medical professionals with the goal of providing trusted, uniquely informative information for people with painful health conditions. Our forums do not include medical advice and are for emotional support only.