Is there such a thing as an arthritis diet? Fortunately, there is! There is a wide range of food that can help you manage your joints’ pain. All you have to do is to include these healthy food choices into your everyday meals. Let’s get you started.
A Mediterranean diet can help people with arthritis. It is known to help reduce swelling of the joints and reduce pain. Basically, a Mediterranean diet is based on fruits, vegetables, olive oil, fish, seeds, nuts, and whole grains. Various studies show that following the diet has multiple health benefits aside from managing arthritis.
Fruits and Vegetables
You are aiming for fruits and vegetables that are rich in Vitamin C and K. Vitamin C helps the body’s natural defense system to fight free radicals while Vitamin K helps reduce inflammatory markers in the blood. Vitamin C enriched fruits include strawberries, kiwis, grapefruits, and oranges. Vitamin K-rich vegetables include broccoli, lettuce, spinach and cabbage. Take at least one cup of vegetables and 2 cups of fruits a day.
Olive oil contains oleocanthal which has properties similar to anti-inflammatory drugs. It can help reduce inflammation and reduce pain. Olive oils are rich in monounsaturated fats and anti-inflammatory compounds. The best source for olive oil is extra virgin oil. Use two to three tablespoons daily.
There are types of fish that are good sources of omega-3 fatty acids which can help fight inflammation and morning stiffness. Research reveals that individuals who eat fish often are less likely to develop arthritis. Your best sources are mackerel, salmon, tuna, anchovies, herring, and other cold-water fishes. If you are not fond of eating fish, you can always take supplements that are rich in fish oil. The American Heart Association recommends at least three to four ounces of fish a week.
Seeds and Nuts
Nuts and seeds are proven anti-inflammatory food source. Research shows that people who eat nuts regularly for a long period tend to have lower inflammation-causing molecules in their blood and higher anti-inflammatory molecules compared to individuals who eat lesser nuts. Your best sources are almonds, walnuts, and pistachios. Eat at least 1.5 ounces of nuts a day.
Whole grains are rich in nutrients and reduce inflammation. When you shop, look for grains labeled with GF (gluten-free) if you have sugar problems. Your best sources are barley, bulgur, rye, and whole wheat. amaranth, brown rice, buckwheat, and millet. Eat at least 6 ounces of grains per day.
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