Arthritis Diet: Anti-inflammatory diets containing nuts, fish, and vegetables can relieve symptoms


Arthritis is a very common condition that affects more than 10 million people in the UK, according to the NHS. If you’ve been diagnosed with arthritis, changes in your diet can make a world of difference for your sick joints.

Nutritionist Nancy Clark said, “An anti-inflammatory diet helps the joints.

“We want to switch to more natural, down-to-earth and less processed foods while avoiding fried and processed foods, trans fats and charred meat, which increases inflammation.

“Foods like cherries, red peppers, canned salmon, oatmeal and turmeric have been shown to help joints.”

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fruits and vegetables

Fruits and vegetables are loaded with antioxidants.

These chemicals act as the body’s natural defense system, helping to neutralize unstable molecules known as free radicals.

Research has shown that taking the right amount of vitamins helps prevent inflammatory arthritis and maintain healthy joints.


Nuts and seeds

Nuts and seeds come in small packs, but can be of great benefit to people with arthritis, the Arthritis Foundation said.

The charity continued, “Many nuts and seeds are good sources of polyunsaturated and monounsaturated fats, which lower cholesterol and reduce the risk of heart disease, which can be higher in people with certain types of arthritis.”

Oily fish

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are called marine fatty acids because they come from fish.

Experts strongly advise eating a diet high in oily fish, as the diet can reduce inflammation in the body.

Omega-3 fatty acids disrupt immune cells called leukocytes and enzymes known as cytokines, both of which are key players in the body’s inflammatory response.

The marine omega-3s nip inflammation in the bud before it ignites, said Kim Larson, a nutritionist with the Academy of Nutrition and Dietetics

She added, “They really help reduce inflammation in the body at the cellular level.”

Calcium and vitamin D.

Calcium is an essential component for building and protecting strong bones and therefore an important substance for people with joint pain.

Experts recommend consuming at least three servings of calcium-containing foods in your day to reduce your saturated fat intake.

Calcium is found in dairy products such as low-fat milk, yogurt and cheese, leafy green vegetables, soy products with added calcium, almonds, and some fish (such as sardines and sardines).

Calcium and vitamin D work together to protect the bones.

Calcium helps build and maintain bones, while vitamin D helps your body absorb calcium effectively.


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