There are several types of arthritis and each type has various causes. However, every day wear and tear on cartilage is hardly the whole story. Researchers suggest that free radicals (i.e. unstable molecules that attack healthy cells) increase inflammation and speed up aging process, including the deterioration of joints and cartilage. Adding more anti-oxidant rich fruits, vegetables and tea to your daily menu is sure to help your achy joints.
Listed below are a few edible friends your joints should meet:
Salmon, mackerel, flaxseed and other foods high in omega-3 fatty acids
People with arthritis who eat plenty of oily fish seem to have less inflammation and pain than those who don’t eat as much fish. Omega-3 fatty acids in fish are known to boost production of anti-inflammatory fat called resolvins, thereby help reduce swelling and inflammation.
Aim for: Salmon, mackerel or flaxseed (if you are vegetarian) at least twice a week
Leafy greens, peppers, broccoli and other foods rich in antioxidants
Free radicals sabotage cartilage’s ability to maintain and repair itself. Colourful fruits and vegetables (especially red and orange) are rich in antioxidants and can fight free radicals, thereby protect your joints. Research suggests that people who eat yellow/orange fruits and vegetables often, half their risk of developing arthritis.
Aim for: 2-3 servings of a variety of orange-yellow coloured fruits and vegetables.
Pomegranate Juice
Pomegranate juice can help soothe knee ache and joint ache by lowering levels of an enzyme which wears away cartilage.
Aim for: 2-3 table spoons of undiluted pomegranate juice per day
Pineapple
Bromelain, a protein-digesting enzyme in this tropical fruit, is surprisingly good at bringing down inflammation. It may be as effective for reducing osteoarthritis and rheumatoid arthritis pain as some anti-inflammatory medications. Just be sure to eat pineapple between meals so that the enzyme bromelain does not get used up in digesting your food.
Aim for: One small bowl of pineapple a day.
Turmeric, ginger, cloves and other anti-inflammatory spices
Cloves, turmeric and ginger contain antioxidants important in slowing the cartilage and bone damage caused by arthritis. Not only that, ginger and turmeric contain a powerful compound called curcumin which helps in reducing inflammation and swelling.
Aim for: 1 glass of warm water with a pinch of turmeric, powdered cloves and a few drops og ginger juice.
Green tea, onions, berries, tomato juice and citrus fruits
This motley crew is drawn together by one thing: quercetin. Quercetin is a powerful anti-inflammatory and antioxidant and is sure to help ease pain and swelling in all kinds of arthritis.
Aim for: 2 cups of green tea a day and a handful of berries, tomatoes and citrus fruits a day should help you keep arthritis pain at bay.
All the things listed above are not only healthier for you, they are far less dense with calories too. Foods most likely to layer on pounds tend to rob you of energy and trigger inflammation. So shedding the excess weight will go a long way in saving your joints. Switch to healthier, less calorie-dense food and try to stick to smaller portions.
All these things together will help your joints stay stiffness and pain free!