10 Anti-Inflammatory Foods For Arthritis

One of the worst things that can happen to you is waking up early in the morning with swelling and painful joints. Arthritis is a common disease and people of all ages, gender, and race can experience this. It is characterized by joint inflammation and includes symptoms like swelling, stiffness of the affected area, and pain. Some cases can be mild, but others are severe and can render you immobile and in chronic pain.

According to Statistics Canada, 15.3% of Canadians were diagnosed with arthritis in 2008 with more females complaining of this condition than males. Like in other areas of the world, the majority of sufferers are in the age bracket of 45 to 64 years old. Although this disease is common among the elderly, there is still a significant number of Canadians in their peak working years suffering this condition.

Since arthritis can get in the way of how you live your life, it is only natural that you look for health care options to avoid having it in the future. But people usually think of prescription drugs, maintenance medicines, long medical treatments, and surgeries or procedures when you say “health care options”. The truth is, there are various foods available in the market if you want to opt for natural remedies.

Here are some anti-inflammatory foods for arthritis that you can try:

1. Garlic

Garlic is known to repel fictional vampires, but in real life, it is an effective food against arthritis. According to studies, garlic can help lower the risk of cardiovascular diseases and dementia. It also has anti-cancer and anti-inflammatory properties. A more specific study also found that garlic can reduce inflammatory markers related to arthritis. Add garlic to your everyday dishes to make eating a healthier experience for you.

2. Ginger

A ginger’s strong sharp taste and the aromatic smell are a culinary delight, especially in most Asian dishes. But besides being a pantry staple, ginger is also rich in antioxidants and contains anti-cancer compounds. Additionally, it has anti-inflammatory properties that can function similarly to COX-2 inhibitors. In a research studying the effects of this spice/herb, 63% of patients with osteoarthritis who took ginger extracts felt a decrease in knee inflammation. You can use ginger root in its powdered, dried, or fresh form in dishes or beverages to alleviate symptoms. At least 4 grams of ginger consumption per day is enough.

3. Fatty Fish

Instead of the usually lean meat, consume fatty fish instead. Salmon, sardines, trout, and mackerel are loaded with omega-3 fatty acids, which are known to be effective against inflammation. According to 17 studies, findings show that merely taking omega-3 fatty acid capsules or tablets as part of a dietary supplement can reduce the level of pain and stiffness and minimize the use of over-the-counter medication among sufferers of rheumatoid arthritis. Besides omega-3 fatty acids, fatty fish also have Vitamin D. You can never go wrong with this on your diet.

4. Spinach

Leafy greens are packed with nutritious components, and one of these is kaempferol, an antioxidant that is purported to relieve arthritis inflammation. However, more tests are needed to fully establish the effects of this leafy green plant on people with joint inflammation. With that said, you would lose nothing but gain a lot of things (nutrients) when you eat spinach. 

5. Broccoli

Another dark green veggie made it to the list – and with good reasons. Broccoli has a natural compound called sulforaphane which was found to hinder the inflammation process and delay cartilage damage in rats. More studies are needed to establish the effect of sulforaphane in humans with arthritis. But really, adding broccoli to your dish can never be a disadvantage to your health.

6. Soybeans

Are you vegan or vegetarian and can’t eat fish for omega-3 fatty acids? The good news is, there is a plant-based alternative for that – soybeans. Incorporate tofu or edamame in your weekly meals. Soybeans are high in protein, low in fat, rich in fiber, and can help you fight arthritis.

7. Extra Virgin Olive Oil

Extra virgin olive oil is another source of omega-3 fatty acids and other healthy fats. It also contains oleocanthal which reduces inflammation and is non-steroidal. Combined with fish oil, it is a solid source of omega-3 fatty acids.

8. Green Tea

Looking for a healthy drink that can alleviate joint inflammation too? Try drinking hot green tea every morning. This drink, which is a morning staple in most Asian countries, is rich in antioxidants and polyphenols which preserves cartilage and combats inflammation. It also contains epigallocatechin-3-gallate or EGCG that disrupts the joint degradation process in arthritis.

9. Grapes

Regularly eat grapes to improve your mobility and minimize your joint inflammation. Grapes are rich in polyphenols which reduces pain and promotes joint flexibility.

10.  Berries

Berries may be small but they put up a fight against joint inflammation. These tiny fruits are big on antioxidants, anthocyanins, and carotenoids. These properties are known to reduce inflammation in arthritis. So prop a handful a day, to keep joint problems away.Good food promotes good health. But if you need treatment for joint inflammation right now, do not hesitate to call an online doctor Canada for diagnosis and prescription of medicine that can help relieve arthritis.