Nature provides a veritable pharmacy of fruits and vegetables that prevent inflammation and can help reduce your arthritis pain. Active compounds in select foods work on the body by either spurring the formation of inflammation-fighting substances or inhibiting the production of those that cause inflammation.
Best of all, any food healthful enough to fight arthritis pain will provide a plethora of other health benefits as well.
1. Green tea
It may not be a food, but green tea has been shown in several studies to contain powerful antioxidants that help reduce pain. A 2008 study published in the Journal of Nutrition found that the popular beverage’s high concentration of anti-inflammatory polyphenolic compounds altered immune responses related to arthritis. Most experts recommend drinking three cups daily.
The same antioxidants, anthocyanins, that give cherries their red color also ward off inflammation and help arthritis patients manage their pain. A study published in Arthritis and Rheumatology found that people with gout, a form of arthritis, who ate cherries experienced a 35% lower risk of an attack when compared with study participants who ate no cherries.
Broccoli contains sulfuric compounds that make it a potent anti-cancer food that also helps decrease pain for people with osteoarthritis, according to a study from the UK’s University of East Anglia. The study found that the compound, sulforaphane, prevented harmful enzymes from destroying cartilage by interfering with an inflammation-causing molecule. All vegetables falling into the cruciferous family, which includes broccoli, contain the sulfuric compound. Other vegetables include Brussels sprouts, cabbage, and cauliflower.
The omega-3 fatty acids in fish, especially salmon, mackerel, and tuna, not only reduce a person’s risk of developing arthritis, but help people with the disease manage their related pain. To achieve maximum benefit, try to incorporate fish into your diet at least twice per week.
This pungent rust-colored spice frequently used in Indian cooking has long been used in an ancient form of Eastern medicine called Ayurveda to treat disorders related to inflammation. Now, science is backing up its health benefits. A 2012 study published in Phytotherapy Research found that participants in a study group taking 500 milligrams of turmeric experienced a greater reduction in tenderness, joint swelling, and other symptoms of rheumatoid arthritis than patients taking diclofenac sodium, a commonly prescribed drug to reduce inflammation in arthritis patients.
What foods do you eat to manage arthritis pain?
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