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Foods and Their Impact on Arthritis

There are many foods which may contribute to a better management of arthritis. Many of these foods have proven to be great allies against inflammation.  They can also strengthen the immune system and fortify the bones. Incorporating these foods into the daily diet can greatly aid in decreasing arthritic pain and other symptoms.  In this article, we will talk about how these foods can benefit a person suffering from arthritis.


Eating fish can be beneficial for those suffering from rheumatoid arthritis since they usually contain omega 3 fatty acids which are great for fighting inflammation. Specialists advise consuming at the very least, 3 to 4 ounces of fish, two times a week. The types of fish that are high in omega 3 include mackerel, tuna, salmon, trout, canned sardines and herring.


If fish is not the preferred food of choice, there are always other alternatives. The right amount of omega 3 fatty acids and nutrients can still be obtained by consuming soybeans which are excellent for cardiovascular health. Soybeans are a great source of protein, vitamins, minerals and fiber. They are also considered to be low in fat and help ease the symptoms of arthritis.


Gout is a form of inflammatory arthritis which occurs due to high uric acid levels in the blood. All the symptoms that this condition brings with it, can be decreased by consuming foods that contain anthocyanins. These can be found in red and purple fruits such as strawberries, cherries, raspberries and blueberries. According to recent studies, cherries are known to lower the incidence of gout attacks and can significantly reduce inflammation.


Certain types of oils are also considered great alternatives to control rheumatoid arthritis and osteoarthritis. Specialists recommend consuming oils which contain healthy fats and oleocanthal (a substance which acts similarly to anti-inflammatory and non-steroidal drugs), such as olive oil. This oil is a great ally for the cardiovascular system. Other types of oils that provide elements which help in lowering cholesterol levels are sunflower oil, avocado oil and walnut oil. The latter one offers ten times more omega 3 fatty acids than olive oil.

Calcium And Vitamin D

Calcium and vitamin D are indispensable when dealing with osteoarthritis and osteoporosis. These have proven to aid in the boosting of the immune system and bone strength. Foods that contain vitamin D, help to obtain better absorption of calcium. Reduced-fat dairy products are loaded with high amounts of calcium and vitamin D. If a person suffers from lactose intolerance, then there are other alternatives such as dark green leafy vegetables.


For the prevention or delaying of osteoarthritis, studies have demonstrated that consuming foods with high amounts of vitamin K and C such as broccoli, can be very helpful. This is because it contains a component called sulforaphane, which greatly benefits those suffering from osteoarthritis. Broccoli is a fabulous food since it is also packed with calcium which keeps the bones strong.

Green Tea

Aim to drink at least two, eight-ounce cups of green tea twice a day. It is known that consuming green tea provides soothing and calming effects because of its polyphenols and antioxidants. It also decreases inflammation and the loss of cartilage. Epigallocatechin-3-gallate is an antioxidant found in green tea, which impedes the production of molecules that cause damage in the joints of those who suffer from osteoarthritis and rheumatoid arthritis.

Citrus Fruits

It is well known that a considerable amount of vitamin C can be found in many citrus fruits, such as lemons, grapefruits, tangerines and oranges. Including the proper quantity of vitamin C in one’s daily nutrition can have a significant and positive impact on joints with osteoarthritis and can greatly reduce inflammation.

Whole Grains

To decrease the amount of C-reactive protein (CRP) in blood, it is recommended to include whole grains in one’s daily nutrition.  CRP is an indicator of swelling, associated with diabetes, rheumatoid arthritis and cardiovascular conditions. Whole grain foods like whole grain cereals, oatmeal, brown rice and whole wheat bread are the perfect choice.


Loaded with fiber, beans can also reduce the levels of CRP and improve symptoms of rheumatoid arthritis. Beans are considered affordable and contain a great amount of protein, which is an essential nutrient for the muscles. Beans are found in different varieties, such as kidney beans, pinto beans and red beans. Most of them contain high amounts of zinc, potassium, folic acid, magnesium and iron. All these nutrients are popular for the fantastic benefits they provide to the immune system and the heart.


Garlic, onions and leeks, all belong to the allium family and are famous for their properties, which reduce the early stages of osteoarthritis. Many studies have demonstrated that a specific component found in garlic called diallyl disulphine, can decrease enzymes which damage cartilage in human cells.


According to several studies, nuts are believed to have high quantities of fiber, magnesium, vitamin E, protein, calcium, zinc and alpha linolenic acid (ALA). All these elements support the health of the immune system. Nuts are great for weight loss and for the cardiovascular system. The most recommended nuts for osteoarthritis and rheumatoid arthritis are almonds, pistachios, pine nuts and walnuts.

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