Arthritis is a common disease among many people, so if you suffer from arthritis pain, it may help to eat foods that contain antioxidant, anti-inflammatory and analgesic properties – along with any other medications or treatments your doctor recommends. Andrea Dunn at Cleveland Clinic, “Research is ongoing, but scientists have already found that some foods may reduce the inflammation and pain associated with arthritis,” according to the Cleveland Clinic website.
10 foods to relieve arthritis pain
1. Green tea
Green tea is known to be rich in nutrients and antioxidants and has the ability to reduce inflammation. Animal studies have also found that it can help reduce the incidence and severity of rheumatoid arthritis.
2. Salmon, tuna, sardines and mackerel
These fish are rich in omega-3 fatty acids, which studies have found can reduce inflammation, according to the Arthritis Foundation. It is recommended that you eat these fish two or more times a week to protect the heart and reduce inflammation.
3. Berries, apples and pomegranates
Berries are rich in antioxidants and the Arthritis Foundation notes that cranberries, blackberries, strawberries and cranberries all provide anti-arthritic powerhouse. You will get health benefits regardless of whether you eat them frozen, fresh, or dried (without added sugar), so be sure to eat different types of Berries throughout the week.
Apples are also high in antioxidants and a good source of fiber in addition to these can help curb your appetite for unhealthy snacks.
Pomegranate is rich in “tannis” that can fight arthritis. Add it to salads or stir it with plain yogurt for some additional benefits.
Take a step further and include anti-inflammatory vegetables in your daily diet, such as cauliflower, mushrooms, Brussels sprouts, and broccoli, either in frozen or fresh form. Add them to stir-fries, salads, or as healthy side dishes.
While making major changes to your diet won’t happen overnight, adding a variety of arthritis-friendly foods little by little will help you with your overall health and how well you manage your arthritis pain.
5. Canola oil and olive oil
Skip the vegetable oil or corn oil and find these two varieties that have a good balance between omega-3 and omega-6 acids, both of which are essential fatty acids. Studies have found that an ingredient in olive oil called oleocanthal has anti-inflammatory properties and is known to be especially beneficial for heart health as well.
6. Ginger and turmeric
Thanks to the chemicals in these plants, ginger and turmeric are also known to have anti-inflammatory properties. Both are widely used in Chinese and Indian cuisine.Moreover, small amounts of ginger can help calm an upset stomach.
Unlike animal proteins, all nuts are rich in protein and low in saturated fat and do not contain cholesterol. Eat them alone or add them to your favorite yogurt, salad, or healthy dish for an extra protein boost.
Replacing a portion of meat with just a quarter cup of nuts can help you avoid the inflammation that you might experience when eating red meat.
Unlike meat, nuts are also a good source of fiber. Choose unsalted nuts to limit the amount of sodium in your diet.
8. Whole grains
From quinoa to bulgur, there is plenty to choose from and incorporate into your diet, these varieties add additional nutrients and fiber that only whole grains can naturally provide.
9. The ketchup
Ketchup in your daily diet is a great way to increase your intake of vitamin C, fiber A, and antioxidants, thanks to its rich blend of tomatoes, onions and other vegetables.
10. Dark chocolate
Dark chocolate is a classic favorite but large-scale randomized control studies have not been performed to recommend dark chocolate candy in any quantity to reduce inflammation.
If you enjoy dark chocolate, look for 70% or higher cocoa content (the higher the cocoa content, the less sugar is in the chocolate).