Arthritis: top 10 anti-inflammatory foods
Written by:What we eat has a huge impact on our bodies. Whilst you may be on medication for a particular medical condition such as arthritis, adopting a healthier lifestyle and nutritious way of eating may also help to alleviate and manage symptoms. Here, consultant physician and rheumatologist Dr Stephanie Barrett has listed her recommendations of the best foods to help with inflammation.
1 Fish
Oily fish, such as salmon, mackerel, herring and tuna are rich in good fats and packed with omega-3 fatty acids. These are known for their inflammation-fighting properties. Experts recommend around 85-100g of fish around twice a week.
2 Broccoli
Research by the Mayo Clinic has discovered that vegetables, including broccoli and cauliflower, can help protect against the development of arthritis. Whilst it hasn’t been studied in terms of pain management, broccoli is still a valuable addition to your diet, especially for those at risk of arthritis and who have not yet developed symptoms. Be sure to include other leafy vegetables with your meals, such as sprouts, cabbage, kale and spinach.
3 Soybeans
Eating soy is a great way to increase your plant protein, especially for those who are not a fan of fish, as they contain omega-3 fatty acids too. Soybeans, including tofu and edamame, are low in fat, high in proteins and fibre.
4 Cherries
Cherries are a tasty treat without the guilt as they are known for their anti-inflammatory properties. Thanks to the anthocyanins (a type of flavonoid) that cherries contain, the fruit is great for treating and minimising gout attacks. There are also lower levels of anthocyanins found in blackberries, blueberries and strawberries.
5 Low-fat dairy
Calcium and vitamin D are two of the necessary vitamins and minerals for bone health. Opt for low-fat milk, cheese and yoghurts to keep the calorie count down.
6 Ginger
Ginger is traditionally known as an antiemetic (to aid feelings of nausea) but studies have shown that it has further anti-inflammatory and anti-oxidant properties. Try drinking ginger-infused teas, or grating fresh ginger into a stir fry.
7 Red beans
Beans are full of fibre and protein, which is great for the body as a whole. Red coloured kidney and pinto beans are also known for their folic acid content and their benefits for the heart and immune system. Beans can aid in protecting and strengthening muscles.
8 Healthy oils
Switch from using unhealthy oils such as sunflower oil to extra virgin olive oil, which is packed full of heart-healthy fats. Olive oil contains oleocanthal, which is similar to nonsteroidal anti-inflammatory drugs in many ways. Walnut oil is packed with ten times the amount of omega-3 fatty acids than olive oil.
9 Garlic
Studies consistently show that foods eaten from the garlic family – garlic, onions and leeks – lead to fewer signs of early osteoarthritis. From a scientific perspective, researchers have stated they think that the compound diallyl disulphide in garlic may limit cartilage-damaging enzymes within human cells.
10 Vitamin C
Citrus fruits, oranges and lemons, are packed full of the healthy vitamin C, which is valuable for the body in many ways. Researchers have found that the right amount can help prevent inflammatory arthritis and can help maintain healthy mobile joints in people living with osteoarthritis. Dietary sources such as fruit are recommended over supplements as too much in high doses can exacerbate some symptoms of arthritis. The recommended amount of vitamin C is 90mg per day for men and 75mg per day for women.
Do not hesitate to book an appointment with Dr Barrett to discuss your arthritis.
