if you have arthritis you know just how devastating this condition can be 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 video will look at 10 of the best foods to eat if you have arthritis
1. fatty fish fatty fish varieties such as 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 in 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. dark leafy greens spinach kale broccoli and collard greens are great sources for vitamins e and c vitamin e works to protect the body against pro-inflammatory molecules vitamin c helps the body make collagen which is a major component of cartilage that aids in joint flexibility three nuts almonds hazelnuts peanuts pecans pistachios and walnuts contain high amounts of fiber calcium magnesium zinc vitamin e and omega-3 fats which all have anti-inflammatory effects nuts are also heart healthy which is particularly important for people with rheumatoid arthritis since they have twice the risk of heart disease as healthy adults for olive oil extra virgin olive oil is loaded with heart-healthy fats as well as oleocane thal which has properties similar to non-steroidal anti-inflammatory drugs olive oil combined with vitamin d has also been shown to protect against bone loss
5. berries berries pack a double dose of anti-inflammatory properties all fruits are high in antioxidants which can help fight inflammation additionally foods like blueberries raspberries strawberries and blackberries contain anthocyanins which reduce inflammation 6. garlic and onions believe it or not but these pungent vegetables contain anti-inflammatory chemicals that have shown to relieve some forms of arthritic pain as an added bonus they are also known for their immunity boosting properties seven green tea this mild mannered drink contains a natural antioxidant called epicolo catechin 3 gallate this ingredient has been shown to stop the production of certain inflammatory chemicals in the body including those involved in arthritis recent studies also suggest that may prevent cartilage from breaking down helping to preserve joints longer
8. 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 camphor which has been shown to decrease the effects of the inflammatory agents associated with rheumatoid arthritis nine grapes grapes are nutrient-dense high in antioxidants and possess anti-inflammatory properties grapes also contain a plant compound called pro anthocyanidin which may have promising effects on arthritis for example one test tube study showed that grape seed pro anthocyani didn't extract reduced inflammation related to the disease 10. tart cherry juice tart cherry juice is an increasingly popular beverage derived from the fruit of the pranas seracious tree this potent juice offers a wide array of nutrients and health benefits and may even help reduce the symptoms of arthritis
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