Joint inflammations are closely related to the immune system and soft tissues that release chemicals to treat common injuries , but in other extreme cases, for chronic inflammations such as arthritis.
Fortunately, thanks to numerous investigations and works , a series of foods in the diet will be known in this article , necessary to naturally combat the symptoms of arthritis or rheumatoid arthritis.
What is arthritis?
Arthritis is nothing more than inflammation or sensitivity, which directly affects a joint or a greater number of these, characterized by pain and stiffness (especially in the hands).
Two types can occur: rheumatoid arthritis (a disorder where the immune system attacks tissues by mere mistake) and osteoarthritis (where the cartilage around the bones breaks down, being a chronic disease).
Note: A medical analysis determines that: “ Rheumatoid arthritis is frequent , since one in 200 people suffers from it in our environment. It is more frequent in women, but it also affects men. (1)
What foods are good to fight arthritis?
Eating or a balanced diet will not magically make arthritis disappear, but rather helps contribute to a better state of mind in the face of pain , the latter is achieved by reducing the symptoms of arthritis, essential for lifestyle.
For this reason, here are 10 essential foods to combat the symptoms of arthritis naturally:
1. Olive oil
This vegetable oil, extracted from the fruit of the olive tree ( Olea europaea ), is essential because it provides energy ( proteins ) for the organism , although it also helps to build the cell membranes of the body.
To highlight: This is thanks to the olive polyphenols, chemical substances that are found in abundant plants and crops , intended to act as antioxidants and inhibitors of cellular oxidation, ideal for fighting inflammation.
2. Salmon
Salmon is a type of blue fish with a high content of nutrients , mainly highlighting the omega 3 fatty acids , as well as its extravagant flavor and various presentations, both smoked and fresh or canned.
You should know: Salmon is a recommended food, due to its omega 3 fatty acids (where EPA and DHA are included), which provide macrophages , being a type of white blood cell that extract dead cells and destroy microorganisms.
3. Green tea
Green tea (from the Camellia sinensis plant ) is one of the most consumed drinks in the world for innumerable reasons, some of which stand out as being a great antioxidant , although with low levels of caffeine and is a stimulant of the immune system.
Note: Green tea contains a catechin called epigallocatechin-3-gallate, essential to inhibit joint pain or cartilage inflammation, accompanied and reinforced by green tea polyphenols.
4. Citrus fruits
These fruits of the Citrus genus are a great option to strengthen the immune system and, even more, purify it, eliminating toxins or microorganisms housed in it , therefore some citrus fruits are not ruled out for this joint condition.
To highlight: Due to its amount of vitamin C (with antioxidant effects) that help reduce cartilage swelling, fruits such as lemon , orange, and even tangerine are essential to eat fully in the diet and in a balanced diet.
5. Soldier
Alternative name Glycine Max , soy or soybean is one of the most famous seeds and legumes in the world for centuries, designed to reduce cardiovascular diseases and heart diseases , as well as provide fiber and minerals.
In this sense, being a source of polyunsaturated fatty acids (such as omega 3) and vitamin B, it provides the body with analgesic effects for pain , as well as reducing inflammation by fatty acid macrophages.
Important: A study highlights that: “Complex B vitamins, in addition to their importance in nutrition, have demonstrated their clinical utility in some painful conditions, such as: neuritis and rheumatoid arthritis” . (two)
6. Onion
The onion is one of the most consumed vegetables worldwide, but something interesting in its composition is that quercetin abounds in it , a pigment or flavonoid whose actions are antioxidant and anti-inflammatory, for which reason the onion works for swelling as a kind of natural ibuprofen .
7. She
From the same family as the onion, Allium sativum or better known as garlic , is a food with a merely strong flavor and smell, but it has great nutritional properties, also considered as a natural antioxidant.
You should know: Garlic provides compounds that we have explored, such as a large wealth of polyphenols, quercetin, and with this, we add another important element, diallyl disulfide, a molecule that helps various disorders such as joint cartilage.
8. Nuts
Walnuts or walnuts are a type of nut that is ideal for the joints and the protection of the immune system, as it is one of the nuts with the most antioxidants in its composition , apart from containing an essential mineral, selenium.
To highlight: Selenium is one of the most important minerals for the body, since it helps reduce the effects of free radicals , which eventually cause joint damage and can inflame their tissue.
9. Broccoli
Broccoli or Brassica oleracea var. italic , it is essential in a balanced diet with fruits or vegetables, being a food that can be eaten in various dishes , its consumption is thanks to its flavor and its enormity of nutrients that favor health in the face of diseases.
Note: Among its compounds is a large amount of vitamin C and a crucial new element, sulforaphane, a chemical compound almost unique to broccoli that reduces the actions of free radicals and decreases the burden of inflammation in articular cartilage.
10. Avena
Oats are one of the most famous types of cereal in the world, as well as the one that has the most nutrients in its structure, we can highlight fiber, folic acid and even minerals such as zinc and iron.
You should know: Oats have an enormous amount of vitamin E, phenolic compounds, and thiamine, all of which are essential to act as natural antioxidants and reduce cell inflammation or oxidative reactions from free radicals.
What foods should be avoided if you suffer from arthritis?
While there are foods that can be eaten as they are essential for this disease, there are others that should be avoided at all times . These foods are the following:
1. Sugar
Sugar (like salt) should be avoided, especially if consumed in excess (whether by drinking beverages like coffee or adding it to our cereals), since unfortunately sugar releases cytokines , which are nothing more. than proinflammatory proteins that worsen cases of this disease.
2. Processed foods
Processed, industrial foods or even junk food are not at all convenient for people with arthritis, although the reasons are more than justifiable, you should know that this kind of food is poor in vitamins, minerals and proteins, as well as containing excess of sugar, salt and reused greasy oils.
To highlight: An analysis highlights that: “Patients with Rheumatoid Arthritis have a high prevalence of obesity and abdominal adiposity, the result of the consumption of high-fat and industrialized foods” . (3)
3. Saturated fats
Saturated fats are a type of fat that is harmful to the body and are abundant in various foods such as red meat and various types of oil. Its role in rheumatoid arthritis is that it favors inflammation, since this type of fat generates weight gain, without providing the necessary nutrients to mitigate this pathology.
Key Findings
- Arthritis is a disease that causes swelling and pain in the joints.
- Foods to relieve the symptoms of arthritis are fruits, citrus fruits, olive oil, whole grains and nuts.
- These foods are rich in vitamin C, as well as polyphenols, omega 3 and even quercetin, which are compounds that reduce the symptoms of this pathology .
- Abundant consumption of sugar , salt, processed foods and also excess saturated fat should be avoided in this type of disease.
