Arthritis is a term for a class of diseases that cause pain, swelling and stiffness in the joints. It can affect people of all ages, genders and ethnic backgrounds.
There are many different types of arthritis. Osteoarthritis is one type, which develops in joints with overuse. Another type is rheumatoid arthritis, an autoimmune disease in which your immune system attacks your joints.
Fortunately, there are many foods that can ease inflammation and may help relieve some of the joint pain associated with arthritis.
In fact, one survey found that 24% of those with rheumatoid arthritis reported that their diet had an impact on the severity of their symptoms.
This article will look at 10 of the best foods to eat if you have arthritis.
1. Fatty Fish
In fact, one survey found that 24% of those with rheumatoid arthritis reported that their diet had an impact on the severity of their symptoms.
This article will look at 10 of the best foods to eat if you have arthritis.
1. Fatty Fish
Fatty fish varieties such ass salmon, mackerel, sardines and trout are high in omega-3 fatty acids, which have been shown to have potent anti-inflammatory effects.
Fish is also a good source of vitamin D, which can help prevent deficiency. Multiple studies have found that rheumatoid arthritis may be associated with low levels of vitamin D, which could contribute to symptoms.
Summary: Fatty fish is high in omega-3 fatty acids and vitamin D, both of which may be beneficial for reducing inflammation and the severity of arthritis symptoms.
2. Garlic
Garlic is jam-packed with health benefits. Additionally, garlic has been shown to have an anti-inflammatory effect that may help decrease symptoms of arthritis.
Summary: Human and test-tube studies have found garlic may possess anti-inflammatory properties, and that eating it may be associated with a decreased risk of osteoarthritis.
Garlic is jam-packed with health benefits. Additionally, garlic has been shown to have an anti-inflammatory effect that may help decrease symptoms of arthritis.
Summary: Human and test-tube studies have found garlic may possess anti-inflammatory properties, and that eating it may be associated with a decreased risk of osteoarthritis.
3. Ginger
Besides adding a burst of flavour to teas, soups and sweets, ginger may also help ease the symptoms of arthritis.
A 2001 study assessed the effects of ginger extract in 261 patients with osteoarthritis of the knee. After six weeks, 63% of participants experienced improvements in knee pain. Consuming ginger in fresh, powdered or dried form may reduce inflammation and aid in reducing symptoms of arthritis.
Summary: Ginger has been shown to reduce symptoms of arthritis. Test-tube and animal studies have also found it may decrease inflammation, but more research in humans is needed.
A 2001 study assessed the effects of ginger extract in 261 patients with osteoarthritis of the knee. After six weeks, 63% of participants experienced improvements in knee pain. Consuming ginger in fresh, powdered or dried form may reduce inflammation and aid in reducing symptoms of arthritis.
Summary: Ginger has been shown to reduce symptoms of arthritis. Test-tube and animal studies have also found it may decrease inflammation, but more research in humans is needed.
4. Broccoli
It's no secret that broccoli is one of the healthiest foods out there. In fact, it may even be associated with reduced inflammation. One study that looked at the diets of 1,005 women found that the intake of cruciferous vegetables like broccoli was associated with decreased levels of inflammatory markers.
It's no secret that broccoli is one of the healthiest foods out there. In fact, it may even be associated with reduced inflammation. One study that looked at the diets of 1,005 women found that the intake of cruciferous vegetables like broccoli was associated with decreased levels of inflammatory markers.
Summary: Broccoli has been associated with reduced inflammation. It also contains sulforaphane, which may have anti-inflammatory properties, according to test-tube studies. More research is needed to look at the effects of broccoli in humans.
5. Walnuts
Walnuts are nutrient-dense and loaded with compounds that may help reduce the inflammation associated with joint disease.
Summary: Walnuts are high in omega-3 fatty acids, which could alleviate arthritis symptoms as well as inflammation.
Walnuts are nutrient-dense and loaded with compounds that may help reduce the inflammation associated with joint disease.
Summary: Walnuts are high in omega-3 fatty acids, which could alleviate arthritis symptoms as well as inflammation.
6. Berries
Tons of antioxidants, vitamins and minerals are crammed into each serving of berries, which may partially account for their unique ability to decrease inflammation. In one study of 38,176 women, those who ate at least two servings of strawberries per week were 14% less likely to have an elevated level of inflammatory markers in the blood.
Fortunately, if you want to take advantage of these impressive health benefits, there's a wide variety of berries to choose from. Strawberries, blackberries and blueberries are just a few options that can satisfy your sweet tooth and provide plenty of arthritis-fighting nutrients.
Summary: Berries contain antioxidants that have been shown to decrease arthritis-related inflammatory markers in test-tube and animal studies.
Tons of antioxidants, vitamins and minerals are crammed into each serving of berries, which may partially account for their unique ability to decrease inflammation. In one study of 38,176 women, those who ate at least two servings of strawberries per week were 14% less likely to have an elevated level of inflammatory markers in the blood.
Fortunately, if you want to take advantage of these impressive health benefits, there's a wide variety of berries to choose from. Strawberries, blackberries and blueberries are just a few options that can satisfy your sweet tooth and provide plenty of arthritis-fighting nutrients.
Summary: Berries contain antioxidants that have been shown to decrease arthritis-related inflammatory markers in test-tube and animal studies.
7. Spinach
Leafy greens like spinach are full of nutrients, and some of their components may actually be able to help decrease inflammation caused by arthritis. Several studies have found that a higher intake of fruits and vegetables is linked to lower levels of inflammation. Spinach, in particular, contains plenty of antioxidants as well as plant compounds that can relieve inflammation and help fight disease. Spinach is especially high in the antioxidant kaempferol, which has been shown to decrease the effects of the inflammatory agents associated with rheumatoid arthritis.
Summary: Spinach is rich in antioxidants, including kaempferol. Test-tube studies have found that kaempferol can reduce inflammation and slow the progression of osteoarthritis.
Leafy greens like spinach are full of nutrients, and some of their components may actually be able to help decrease inflammation caused by arthritis. Several studies have found that a higher intake of fruits and vegetables is linked to lower levels of inflammation. Spinach, in particular, contains plenty of antioxidants as well as plant compounds that can relieve inflammation and help fight disease. Spinach is especially high in the antioxidant kaempferol, which has been shown to decrease the effects of the inflammatory agents associated with rheumatoid arthritis.
Summary: Spinach is rich in antioxidants, including kaempferol. Test-tube studies have found that kaempferol can reduce inflammation and slow the progression of osteoarthritis.
8. Grapes
Grapes are nutrient-dense, high in antioxidants and possess anti-inflammatory properties.
Summary: Grapes have anti-inflammatory properties and contain compounds that may help reduce inflammation. However, additional studies in humans are needed.
Grapes are nutrient-dense, high in antioxidants and possess anti-inflammatory properties.
Summary: Grapes have anti-inflammatory properties and contain compounds that may help reduce inflammation. However, additional studies in humans are needed.
9. Olive Oil
Well-known for its anti-inflammatory properties, olive oil may have a favourable effect on arthritis symptoms. Although more research is needed on the effects of olive oil on arthritis, including olive oil and other healthy fats in your diet can definitely benefit your health, and may also reduce arthritis symptoms.
Summary: Olive oil has been shown to reduce inflammation and may be associated with a lower risk of arthritis. One animal study found that it may slow arthritis progression and ease symptoms.
Well-known for its anti-inflammatory properties, olive oil may have a favourable effect on arthritis symptoms. Although more research is needed on the effects of olive oil on arthritis, including olive oil and other healthy fats in your diet can definitely benefit your health, and may also reduce arthritis symptoms.
Summary: Olive oil has been shown to reduce inflammation and may be associated with a lower risk of arthritis. One animal study found that it may slow arthritis progression and ease symptoms.
10. Tart Cherry Juice
Tart cherry juice is an increasingly popular beverage derived from the fruit of the Prunus cerasus tree. This potent juice offers a wide array of nutrients and health benefits, and may even help reduce the symptoms of arthritis. In a study, drinking tart cherry juice for three weeks reduced the levels of inflammatory markers in 20 women with osteoarthritis. Be sure to look for an unsweetened variety of tart cherry juice to make sure you don’t consume excess added sugar. In combination with a healthy diet and other arthritis-fighting foods, a serving of unsweetened tart cherry juice per day may help decrease some of the symptoms of arthritis.
Summary: Studies show that tart cherry juice could lower inflammation and alleviate some symptoms of arthritis.
Tart cherry juice is an increasingly popular beverage derived from the fruit of the Prunus cerasus tree. This potent juice offers a wide array of nutrients and health benefits, and may even help reduce the symptoms of arthritis. In a study, drinking tart cherry juice for three weeks reduced the levels of inflammatory markers in 20 women with osteoarthritis. Be sure to look for an unsweetened variety of tart cherry juice to make sure you don’t consume excess added sugar. In combination with a healthy diet and other arthritis-fighting foods, a serving of unsweetened tart cherry juice per day may help decrease some of the symptoms of arthritis.
Summary: Studies show that tart cherry juice could lower inflammation and alleviate some symptoms of arthritis.
The Bottom Line
It's clear that diet can play a major role in arthritis severity and symptoms. Luckily, a variety of foods with powerful components may offer relief from inflammation and arthritis — while also promoting overall health. Along with conventional treatments, eating a nutritious diet containing healthy fats, a few servings of fatty fish and plenty of produce may help reduce some symptoms of arthritis.
It's clear that diet can play a major role in arthritis severity and symptoms. Luckily, a variety of foods with powerful components may offer relief from inflammation and arthritis — while also promoting overall health. Along with conventional treatments, eating a nutritious diet containing healthy fats, a few servings of fatty fish and plenty of produce may help reduce some symptoms of arthritis.
Words above are taken from an article by Rachael Link MS RD.
You can read her full article with all relevant information and research links here
We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
You may also be interested in reading our post 'Introduction to Low Carb for Beginners', see here
All the best Jan
19 comments:
It isn't arthritis which causes my inflammation and pain, but I can attest to the fact that a diet rich in those foods helps. Not a cure, but a help.
All of these foods I do like
Looks like I'm on the right track...do I HAVE to eat spinach lol?
And the good things is, that these are all foods and spices I like! Hugs, Valerie
Thank you for the helpful info.
My arthritis went away when I adopted the low carb way of life. A little bit of experimenting found that, for me, bread and other wheat flour products is what causes flare ups so now I just avoid all grains and I am fine.
This is very useful for my bad shoulder joint - Thank you!
Great list of beneficial foods, most of which I eat regularly. Sorry not to have checked in on your blog recently, but I am birding in Slovenia and Croatia, often without Internet connection - and we are tired when we return to our accommodation, sometimes late at night. Will be back home in Canada at the end of next week.
a few years ago i had a pain in my right shoulder almost every morning as i got up from bed. i read about arthritis on the net and one source said 'cod liver oil' would help. i started taking one cod liver oil capsule everyday. i don't get the pain now.
I eat everything on this list except the fruit (never ate much fruit to begin with anyway) on Ketogenic diet and can attest to pain reduction, weight loss, mental clarity and other benefits of low carb eating.
Have a wonderful day.
Thanks.
Thank you for the information, certainly very useful to many.
It's lovely that there are many tasty foods that also do good for you. :)
Happy weekend to you all! xx
Hello, that is a great list of foods. I like almost all of them too. Enjoy your day and weekend!
All of these are pretty regular parts of my diet- except the tart cherry juice. I haven't even heard of that one. Thanks for sharing. :)
~Jess
Thank you so much for this information, I have osteoarthritis.
I am pleased, I eat quite a lot of these anyway!!!! It is hereditary in my family so I will probably get it at some point so I will continue to go for these!!!
Excellent list Jan! Thank you! Sharing with my mom!
In my experience, the best foods for my Rheumatoid Arthritis are any of those on the LCHF diet - i.e. meat, fish, natural fats, low carb veg and dairy. NO grains and no sugar. I started LCHF in February, about 12 months after diagnosis. I was still finding I suffered from a lot of stiffness and pain despite my heavy duty medications. Within 6 months, I was off 2 out of my 3 medications, and I may well drop the third soon. Yes, I've lost weight which helps, but my inflammation levels are back to normal, and my pain went away very quickly, even before I had lost much weight. This feels like a miracle - but in truth, it's just the wellbeing afforded by a healthy, non-indutrialised diet.
I found the best foods to avoid with arthritis is dairy and refined sugars.
just been scanning through some of your posts, I have not been diaganosed with arthritis but suspect its presence and found it interesting that a lot of the foods I crave are on your list of goodies for those who suffer. In particular, ginger! I don't often comment on your blog posts (I apologise) as can't think of anything to say but you are much appreciated. thank you.
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