According to the CDC, an estimated 46 million Americans have some form of arthritis. Arthritis generally means joint inflammation, and this inflammation is what causes pain and stiffness in one or more joints throughout the body. While there is no known cure for arthritis, there are remedies to help alleviate the inflammation and therefore decrease the symptoms. Nutrition can play a key role in this because there are certain foods known for their anti-inflammatory properties.
Antioxidant Foods
According to nutritionist Joy Bauer, "Certain antioxidants---specifically, vitamin C, beta-carotene, beta cryptoxanthin, and anthocyanidins---may help prevent arthritis, slow its progression, and relieve pain." Vitamin C is found in citrus fruits like oranges and grapefruit, as well as kiwi, red berries, pineapple, peppers, broccoli and cauliflower. Beta-carotene is found in orange vegetables like carrots, sweet potatoes, squash and pumpkin. Foods with high levels of beta-cryptoxanthin include squash and pumpkin, as well as tangerines, oranges and red peppers. Finally, anthocyanidin is typically found in darker berries like blackberries, raspberries and blueberries.
Omega-3 Fatty Acids
Omega-3 fatty acids are found in fish oil and flaxseed oil and are known for decreasing inflammation in the body as well as aiding in the development of strong, healthy tissues. They do this by suppressing certain enzymes that contribute to inflammation. According to JoyBauer.com, "More than a dozen studies have demonstrated that omega-3 fish oils can reduce symptoms of rheumatoid arthritis. Study participants reported greater strength, decreased fatigue, diminished joint swelling and tenderness, less joint stiffness, and a reduction in pain." Omega-3's are readily found in salmon, sardines, olive oil, flaxseed and walnuts.
Spices
Certain spices like ginger and turmeric can also help reduce inflammation and arthritis effects. Ginger can be added to recipes for muffins and breads, and it can also be found in tea and marinades or sprinkled on yogurt or coffee. Turmeric is an Asian spice, also known as curcumin, with curry ingredients. This spice can be added to chicken and other meats as a seasoning.
