4 must-have foods for those with arthritis

4 must-have foods for those with arthritis

Caused by the inflammation of joints, arthritis is a debilitating health disorder with no permanent cure. It causes pain, stiffness, and swelling in the affected joints. Inclusion of certain foods can help in managing arthritis.

Whole grains
Enriched with fiber, whole grains help in maintaining a healthy body weight. Additionally, whole grains help in lowering the levels of inflammatory proteins in the blood. However, the gluten content of whole grains may trigger inflammation in some people. Therefore, it’s recommended to have these foods with caution. Foods made from the entire grain kernel are usually recommended to those with arthritis. These foods include whole-wheat flour, brown rice, oatmeal, bulgur, and quinoa. A daily serving of 3 to 6 ounces of whole grains is recommended.

Nuts and seeds
A daily intake of 1.5 ounces of nuts is recommended for those with arthritis. A handful makes one ounce of nuts. Nuts are packed with monounsaturated fats that have inflammation-fighting properties. Moreover, nuts have a high content of protein and fiber. These keep a person satiated and keeps hunger pangs at bay. Snacking on a handful of walnuts, pine nuts, almonds, and pistachios can help in easing the symptoms of arthritis.

Packed with fiber and phytonutrients, beans help to lower inflammation of joints, an effect which is similar to those of RA medicines for pain relief. Moreover, they are enriched with antioxidants and anti-inflammatory compounds. Beans also contain high amounts of protein. A daily serving of one cup of beans such as small red beans, red kidney beans, and pinto beans, twice a week is recommended.

Fruits and vegetables
Loaded with antioxidants, fruits and vegetables power up the body’s immune system. The antioxidants neutralize free radicals, which are unstable molecules that cause damage to the cells in the body. Additionally, fruits such as cherries, strawberries, blackberries, and other purple and red fruits are high in anthocyanins. These compounds have an anti-inflammatory effect that helps to alleviate arthritis symptoms. Moreover, Vitamin C-enriched citrus fruits should also be added to the diet. Veggies such as cabbage, lettuce, kale, spinach, and broccoli which are rich in vitamin K also help in easing arthritis symptoms. Nine or more daily servings of fruits and vegetables are usually recommended.

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