Only a patient suffering from the agonizingly painful symptoms of arthritis can truly describe the pain and agony they have to go through every single day. Basically, arthritis is a term coined to describe a certain type of diseases that trigger stiffness, pain and swelling within our joints. This disease can affect individuals of all genders, ages and ethnic makeup.
There are several different forms of arthritis. For instance, one type is osteoarthritis, which tends to develop in joints due to overuse. Rheumatoid arthritis is another common type, which is a kind of autoimmune disease that causes the immune system to attack our joints.
Luckily, nature has provided us countless foods that aid in reducing inflammation along with reliving the awful joint pain that accompanies arthritis. A recent survey revealed that nearly 24% patients suffering with the symptoms of arthritis revealed that their diet has a huge effect on the severity of their symptoms. Doctors also believe that a healthy anti-inflammatory diet is essential along with conventional treatments in order to eliminate this disease entirely.
We’ve picked out 10 of the best foods that are loaded with potent anti-inflammatory profiles and nutrients that aid in reducing the symptoms of arthritis.
Here, take a look:
1. Fatty Fish
Fatty fish, including trout, salmon, sardines and mackerel, are extremely rich in omega-3 fatty acids, which have been scientifically revealed to be packed with powerful anti-inflammatory profiles.
A small study consisting of 33 participants attempted to examine the benefits of consuming either lean fish, fatty fish or lean meat four times in a week. After a period of eight weeks elapsed, the findings revealed that the sample group who consumed fatty fish four times a week experienced a marked reductions in their levels of certain compounds associated with inflammation.
Researchers who attempted to analyse 17 studies revealed that consuming omega-3 fatty acid supplements aids in decreasing the intensity of joint pain, the number of aching joints, morning stiffness, and the use of pain killers amongst patients suffering with rheumatoid arthritis. Another test-tube study revealed that omega-3 fatty acids aid in lowering several inflammatory markers triggered by osteoarthritis.
Moreover, fatty fish is also an incredibly rich source of vitamin D, which aids in preventing the development of arthritis. Several studies have revealed that the development of rheumatoid arthritis is associated with a deficiency of vitamin D, which tends to trigger its symptoms.
Health experts recommend the consumption of at least two servings of fatty fish each week in order to fully reap all the benefits of their anti-inflammatory profiles.
Grapes are loaded with countless nutrients, and they pack up a rich antioxidant profile along with a potently powerful anti-inflammatory profile.
A recent study attempted to study the benefits of grapes with a sample of 24 men, who were given either a concentrated grape powder, which was fairly equivalent to 1.5 cups of 252 grams of fresh grapes, or a placebo each over the course of three weeks. The results revealed a marked reduction in the levels of inflammatory markers within their blood.
Moreover, grapes are rich in several compounds that have been proven extremely effective for treating arthritis. For instance, the skin of grapes is loaded with resveratrol, a potent antioxidant that aids in reducing inflammation. A recent test tube study revealed that resveratrol is capable of aiding the prevention of joint thickening, which tends to emerge as a symptom of arthritis, by preventing the development of rheumatoid arthritis cells.
Furthermore, grapes are also rich in a potent plant-based compound, termed as proanthocyanidin, which proves to be beneficial for patients suffering from arthritis. Another test-tube study revealed that grape seed proanthocyanidin extract decreased inflammation caused by arthritis. However, it is essential to remember that most test-tube studies administer concentration doses of antioxidants, which tend to be a lot more than the normal amount we would consume in a normal serving administered at home.
Even though experts believe that more research is required to further study the benefits of grapes for human beings, it is a widely established fact that grapes boost potent anti-inflammatory profiles and a rich concentration of natural compounds that aid in lowering inflammation.
Ginger not only adds a flavourful taste to our soups, stews, teas and casseroles, but also, it aids in reducing the symptoms of arthritis along with countless other health benefits.
A study attempted to examine the effects of consuming ginger extract by administering it to 261 patients suffering with osteoarthritis of the knee over the course of 6 weeks. The findings revealed that 63% of the participants experienced marked improvements in their knee pain.
A test-study study also revealed that ginger and its powerful components aid in blocking the formation of certain substances that trigger the spread of inflammation within the body. Another study conducted on rats revealed that ginger extract aided in decreasing the levels of a specific inflammatory marker triggered by arthritis.
However, in order to enjoy effective benefits, it is essential to consume fresh ginger in either dried or powdered form. You can add it to your hot teas, soups, baked treats and even your desserts.
Broccoli is one of the healthiest superfoods provided by nature for they pack up countless vitamins, minerals and antioxidants that aid in decreasing inflammation.
A study that attempted to examine the diets of 1,005 women revealed that consuming cruciferous vegetables, such as broccoli, aids in reducing the levels of inflammatory markers within the bloodstream.
Broccoli also packs up essential components that aid in reducing the symptoms and severity of arthritis. For instance, broccoli contains sulforaphane, an essential component that has been scientifically revealed to be effective at blocking the formation of a type of cells that are triggered by the development of rheumatoid arthritis.
Researchers conducted a study on animals, and the findings revealed that sulforaphane proves beneficial in reducing the development of specific inflammatory markers that promote the development of rheumatoid arthritis. Even though more research on human beings is required to further validate these findings, it is a widely established fact that broccoli aids in reducing inflammation, along with boosting potent anti-inflammatory agents that decrease the severity of the pain.
Dark leafy green veggies, such as spinach, pack up countless nutrients and antioxidants, along with natural components that aid in reducing the inflammation caused by arthritis. There is an abundance of research that directly associates the regular consumption of fruits and vegetables with reduced levels of inflammation.
Spinach packs up one of the richest concentrations of antioxidants and other plant-based compounds that aid in eliminating inflammation, along with fighting off other symptoms of this agonising disease. Spinach is particularly high in kaempferol, a potent antioxidant that has been scientifically proven to be beneficial in reducing the effects of inflammatory agents linked with rheumatoid arthritis.
A recent test-tube study attempted to heal arthritis cartilage cells by administering kaempferol, and the results revealed that it succeeded in decreasing inflammation, and stopping the development of osteoarthritis. However, further research is require to fully analyse the benefits of spinach for patients suffering with arthritis.
Walnuts are loaded with countless essential nutrients, healthy fats and other natural compounds that aid in decreasing the inflammation triggered by joint disease. A team of researcher attempted to analyse 13 different studies revealed that consuming walnuts is directly related to a marked reduction in the markers of inflammation within the bloodstream.
Moreover, walnuts are an excellent source of omega-3 fatty acids, which have been scientifically proven to be highly effective at reducing the symptoms of arthritis.
A study administered either omega-3 fatty acid supplements or olive oil supplements to a group of 90 patients suffering from rheumatoid arthritis. The results revealed that as opposed to the group that was given olive oil supplements, those who consumed omega-3 fatty acids experienced a much greater reduction in the pain, along with being able to cut down their arthritis medications as well.
However, experts also point out most of the research tends to concentrate on the effects of omega-3 fatty acids on arthritis patients. Therefore, more research is required to focus specifically on the effects of walnuts. But since they pack up an incredibly high concentration of omega-3s, they are beneficial for those suffering from arthritis.
Berries are extremely rich in countless minerals, vitamins and potent antioxidants, which aid in decreasing inflammation and preventing the progression of arthritis. A study attempted to study the benefits associated with strawberries by examining the diets of 38,176 women who consumed at least two servings of strawberries each day. The findings revealed that they were 14% less likely to develop high levels of inflammation markers within their blood.
Moreover, berries are packed with rutin and quercetin, which are two essential plant-based compounds that are capable of providing countless health benefits. A recent test-tube study revealed that quercetin aids in blocking some of inflammatory processes that are triggered by arthritis.
Another study attempted to study the benefits of administering quercetin and rutin supplements on a sample of rats, and the results proved them beneficial for reducing inflammation triggered by arthritis. Luckily, you can enjoy these and countless other benefits by picking out all the rich and juicy varieties of berries.
Be sure to add blueberries, blackberries and strawberries to your daily diet for they will not only provide you a rich concentration of arthritis-fighting nutrients, but they will also satiate your cravings for sugary treats.
Garlic boosts a rich concentration of countless essential nutrients and potent antioxidants that pack a great many health benefits. Several test-tubes studies conducted to study the effects of garlic and its components reveal that it not only boosts powerful cancer-fighting properties, but also, it contains certain natural compounds that aid in reducing the risk factors that contribute to the development of dementia and heart disease.
Moreover, garlic has been scientifically proven to have a powerful anti-inflammatory profile that aids in reducing the symptoms and severity of arthritis. Research reveals that garlic aids in enhancing the functioning of certain immune cells in order to fortify the immune system.
A study attempted to analyse the diets of 1,082 twins, and the findings revealed that those who consumed more garlic had a much lesser risk of developing hip osteoarthritis due to the powerful anti-inflammatory properties of garlic. Another test-tube study revealed that garlic contains a specific natural component that aids in reducing some of the inflammatory markers triggered by arthritis.
Adding garlic to your daily diet would not only reduce your risk for developing osteoarthritis, but it will also bring about countless benefits to your mental and physical health.
9. Olive Oil
For centuries, olive oil has been popular for its potently anti-inflammatory profile, and modern science also testifies that olive oil proves to be a beneficial remedy to reduce the severity of arthritis symptoms. A recent study attempted to study the effects of consuming extra-virgin olive oil on a sample of mice over the period of six weeks. The results revealed that it aided in stopping the development of arthritis, slowing down the destruction of the cartilage, decreasing joint swelling and reducing inflammation.
Another team of researchers studied the benefits of consuming either olive oil or fish oil capsules each day on a sample group of 49 participants suffering from rheumatoid arthritis over the course of 24 weeks. The results revealed a marked reduction of a specific inflammatory marker amongst both groups. The reduction was 40-55% amongst the participants who were given fish oil, and nearly 38.5% amongst the participants who consumed olive oil capsules.
Another study examined the effects of olive oil on the daily diets of 333 participants who did and did not suffer from rheumatoid arthritis. The results revealed that the consumption of olive oil is directly related with a reduced risk of arthritis.
Even though experts believe that there is need for more research to further shed light on how olive oil aids patients with arthritis, it is commonly believed by all health experts that adding olive oil and other healthy fats to one’s daily diet not only reduces the symptoms of arthritis, but also brings about multiple other health benefits.
Olive oil aids in reducing inflammation and cutting down other risk factors that lead to the development of arthritis.
10. Tart Cherry Juice
Tart cherry juice is an extremely common and famous healthy beverage that is obtained from the fruit of the Prunus cerasus tree. This juice is potently powerful and it packs up countless health benefits due to its rich concentration of countless nutrients and antioxidants. Research reveals that it can also aid in reducing the symptoms of arthritis.
A recent study attempted to examine these claims on a sample of 58 participants who were given either two 8-ounce servings of tart juice or a placebo every single day for a period of six weeks. As compared to the placebo sample group, the participants who consumed tart cherry juice experienced a marked reduction in the symptoms of osteoarthritis, along with a reduction in inflammation.
Another study that attempted to analyse the benefits of tarty cherry juice amongst osteoarthritis patients revealed that women who were given tart cherry juice daily for a period of three weeks revealed a marked reduction in their levels of inflammatory markers.
However, in order to reap these benefits it is essential to pick out unsweetened varieties of tart cherry juice to make sure one doesn’t end up consuming too much sugar. When consumed with other arthritis-reducing foods and a healthy, wholesome diet, a daily serving of unsweetened tart cherry juice aids in fighting off the symptoms of arthritis. There is an abundance of research that reveals the ability of tart cherry juice to lower inflammation and cut down some of the symptoms of arthritis.
It is evident that our daily diet plays an instrumental role in the severity of arthritis and its agonising symptoms. On the bright side, it is essential to understand that nature provides us countless food items that pack up powerful nutrients that fight off scary arthritis symptoms, particularly inflammation, along with enhancing our mental and physical health.
Conventional treatments alone cannot cure off arthritis entirely, therefore, doctors and experts always recommend arthritis patients to create a wholesome nutrient-packed diets that is brimming with healthy fats, mindful portions of fatty fish and heaps of healthy produce to aid in reducing the symptoms of arthritis.