Arthritis is inflammation in the joints that can cause debilitating pain.There are many different types of Arthritis but here a few:
- Osteoarthritis: Degenerative arthritis when joints are overused and is one of the most common types of arthritis. May occur due to age, obesity, injuries, history within the family, and joint overuse.
- Rheumatoid arthritis: Autoimmune disease where the body attacks healthy joint tissue.
- Gout: Accumulation of excess uric acids inside your joints
- Psoriatic Arthritis: affects the skin and joints
- Juvenile arthritis: A single term for arthritis that affect children.
Looking for foods you can eat to help your symptoms.
Garlic
Garlic has so many health benefits and has been shown to have an anti-inflammatory properties that may help decrease symptoms of arthritis.
Garlic contains diallyl disulfide, an amazing anti-inflammatory compound that limits the effects of pro-inflammatory cytokines.
Meaning that garlic can help your body fight inflammation and may even help prevent cartilage damage.
Other allium family – such as onions and leeks can help.
Research:
Immunomodulation and anti-inflammatory effects of garlic compounds
Rose Hips
Historically, rose hips have been used as a natural remedy for osteoarthritis pain.
Research:
The clinical effectiveness of rosehip powder in patients with osteoarthritis
Rosehip – an evidence based herbal medicine for inflammation and arthritis
Does the hip powder of Rosa canina (rosehip) reduce pain in osteoarthritis patients?
Ginger
Ginger offers so many health benefits and one of the healthiest spices on the planet.
It is part of the Zingiberaceae family, which is closely related to turmeric, galangal and cardamom.
Contain gingerol which has been used in alternative medicine for many years.
Research:
Effects of a ginger extract on knee pain in patients with osteoarthritis
Tart Cherry Juice
Tart Cherry Juice extracted from Montmorency Tart cherries and has a high amount of anthocyanins.
It has got a good reputation as a food that can offer arthritis relief, through anti-inflammatory agent with in the juice, and has even been used as a natural sleeping aid.
Research:
Effect of tart cherry juice on risk of gout attacks
Consumption of cherries lowers plasma urate in healthy women
Is there a role for cherries in the management of gout?
Effect of tart cherry juice on risk of gout attacks
Effectiveness of Cherries in Reducing Uric Acid and Gout
Cherry consumption and decreased risk of recurrent gout attacks
No benefit research on serum urate (SU) or urine urate excretion: Lack of effect of tart cherry concentrate dose on serum urate in people with gout
The British Society for Rheumatology Guideline for the Management of Gout
Broccoli
Broccoli is a superfood and one of the healthiest foods out there with an impressive nutritional profile.
Eating broccoli they believe it can reduce the risk of a heart attack, prevent cancer,supports the immune system and reduce inflammation.
Research:
Sulforaphane: Inhibition of synovial hyperplasia, rheumatoid T cell activation, and experimental arthritis in mice by sulforaphane, a naturally occurring isothiocyanate
Turmeric
Turmeric anti inflammatory
Research:
Curcumin for arthritis: Does it really work?
Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis
Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis
Oral turmeric/curcumin effects on inflammatory markers in chronic inflammatory diseases
The antioxidants curcumin and quercetin inhibit inflammatory processes associated with arthritis
Nuts
Walnuts, almonds, hazelnuts, peanuts, pecans, and pistachios.
Nuts are high in “healthy” fats
Naturally very high in omega-3 fatty acids, this could alleviate symptoms as well as inflammation.
Research:
Omega-3 polyunsaturated fatty acids and the treatment of rheumatoid arthritis
Long-term effect of omega-3 fatty acid supplementation in active rheumatoid arthritis
Effects of walnut consumption on blood lipids and other cardiovascular risk factors
Spinach
Spinach is high in the antioxidant kaempferol. kaempferol can reduce inflammation and thus potentially slow the progression of osteoarthritis.
Research:
Kaempferol and inflammation: From chemistry to medicine
Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives
Berries
Berries are packed full of loads of antioxidants, vitamins and minerals.
Berries are rich in quercetin and rutin, two plant compounds which can help decrease inflammation.
Research:
The antioxidants curcumin and quercetin inhibit inflammatory processes associated with arthritis
Strawberry intake, lipids, C-reactive protein, and the risk of cardiovascular disease in women
Ruthin: Comparative study of flavonoids in experimental models of inflammation
Citrus Fruit
Citrus fruits are a high in vitamin C and flavonoids.
Hesperidin is a flavonoid present in high concentration in citrus fruits with evidence of having anti-inflammatory effects.
Research:
Potential Anti-inflammatory Effects of Hesperidin from the Genus Citrus
Antioxidant and anti-inflammatory properties of the citrus flavonoids hesperidin and hesperetin
Health-promoting effects of the citrus flavanone hesperidin
Comparative study of flavonoids in experimental models of inflammation
Grapes
Grapes contain a plant compound called proanthocyanidin.
Research:
Olive Oil
Olive oil has anti-inflammatory properties
Research:
Supplementation of fish oil and olive oil in patients with rheumatoid arthritis
Dietary factors in relation to rheumatoid arthritis: a role for olive oil and cooked vegetables?
The effect of olive oil and fish consumption on rheumatoid arthritis–a case control study
Green Tea
Green tea is packed with polyphenols, antioxidants that are believed to help reduce inflammation and protect and slow cartilage destruction.
Green tea called epigallocatechin-3-gallate (EGCG) which are believed to help block production of molecules that can cause joint damage in rheumatoid arthritis.
Research:
Compound in green tea found to block rheumatoid arthritis
