Having osteoarthritis can be a very limiting experience. You have to deal with chronic pain almost all the time. While there’s no ‘cure’ for it, the food that you choose to eat can greatly improve or worsen your osteoarthritis condition. If you have this health problem, you should make changes to your diet to lessen the swelling, stiffness, and pain. Here are some of the superfoods that are known for their anti-inflammatory effects.
Fruits
You’ve always known that fruits are good for your health. But certain types can especially help ease the pain and swelling brought on by osteoarthritis. For example, cherries, blackberries, strawberries, and blueberries contain anthocyanins, which have an anti-inflammatory effect on the body. Meanwhile, citrus fruits, including limes, lemon, and oranges, are rich in Vitamin C, which helps repair bones, ligaments, and tendons.
Broccoli
Broccoli is rich in Vitamin C, calcium, and anti-inflammatory properties, making it an excellent addition to your diet if you have osteoarthritis. It contains sulforaphane, which studies say can prevent or slow down the progression of osteoarthritis. Other dark leafy green vegetables, such as bok choy, kale, and collard greens, are rich in nutrients that help improve joint health.
Seafood
Seafood also has anti-inflammatory properties. Fish that contain high amounts of omega-3 fatty acids are ideal for people who suffer from osteoarthritis. Salmon, mackerel and tuna contain high levels of omega-3’s and can help reduce pain. Eating at least three ounces of fish a week will not only help improve your osteoarthritis condition but helps boost your heart health.
Extra Virgin Olive Oil
Extra virgin olive oil contains oleocanthal that works a lot like nonsteroidal anti-inflammatory drugs. Oleocanthal can block the production of enzymes that cause swelling. Add extra virgin olive oil to your salads and other dishes.
Tofu
Tofu contains anthocyanins that can help reduce swelling and pain, especially for patients who are suffering from osteoarthritis of the knee.
Whole Grains
Whole grains can help reduce inflammation and relieve stiffness and pain if you have osteoarthritis. Instead of refined grains like regular pasta or white rice, eat oatmeal, brown rice, barley, whole wheat bread, or quinoa.
Nuts
Include pistachios, walnuts, pine nuts, and almonds in your diet. They contain high levels of antioxidants, calcium, fiber, vitamin E, and magnesium. Experts recommend eating 1.5 ounces of nuts every day.
Beans
Don’t forget beans like red kidney beans and small beans on your list. They contain phytonutrients and fiber that can reduce inflammation. You should incorporate one cup of your preferred beans into your meal plan twice a week.
Garlic
Aside from making recipes taste better, research has shown that garlic contains beneficial compounds called diallyl disulfide, which can reduce the symptoms of osteoarthritis.
Green Tea
Green tea contains high levels of polyphenols and antioxidants. These substances help slow down cartilage damage and reduce inflammation, too.
Turmeric
Turmeric contains anti-inflammatory properties that may relieve the swelling due to osteoarthritis. Drinking turmeric tea every day can help you feel better. You can mix turmeric powder with water, cinnamon, ginger, honey, and lemon juice.
Ginger
Ginger is a famous ingredient used in Asian recipes. But aside from cooking, ginger is also known for alleviating different kinds of health problems, such as diarrhea, nausea, colic, and motion sickness. A high concentration of ginger extract can help relieve the swelling if you have osteoarthritis.
Pomegranates
Pomegranates are rich in flavonoids, which help reduce swelling and help improve how cells respond to inflammation. It’s also filled with antioxidants, making it a good food option that delays skin aging.
Lifestyle Changes Improve Your Life
Nobody wants to endure the pain and discomfort that osteoarthritis brings. But making changes to your diet can help improve your condition. Eating anti-inflammatory superfoods, such as those listed above, can help ease the symptoms of this health problem. You’ll feel even better if you couple it with regular exercise.
Consult your doctor to get the best treatment plan for you and for further recommendations on the foods that you should eat.
