Arthritis is a chronic disease that leads to cartilage breakdown, resulting in pain and inflammation in the joints. The University of Maryland Medical Center reports that there are over 100 types of arthritis. Arthritis may be prevented or treated through low-impact aerobic exercise, medications, rest and physical therapy. A healthy dietary lifestyle that includes arthritis-friendly nutrients and foods may also help decrease inflammation and pain associated with the disease.
Vegetables and Fruits
Vegetables and fruits provide large amounts of minerals and vitamins, including antioxidants, which support a strong immune system. The University of Maryland Medical Center recommends a diet rich in vegetables and fruits as a means of decreasing arthritis inflammation and pain. To help alleviate arthritic symptoms, eat vegetables and fruits such as raspberries, strawberries, blueberries, oranges, red grapes, kiwi, cherries, spinach, kale, asparagus, yams, carrots, broccoli and tomatoes on a regular basis. Dark, leafy vegetables tend to contain the most antioxidants.
Omega-3 Fatty Acids
Omega-3 fatty acids, also called omega-3s, are important fats the human body cannot produce naturally. These nutrients support brain development and function, cardiovascular health, mood balance and overall body functions. Arthritis Today reports that omega-3s are associated with decreased arthritic symptoms, such as physical functioning abilities, joint tenderness and morning pain and stiffness. Fatty fish is a beneficial source of omega-3 fatty acids. To reduce inflammation, incorporate coldwater fish including tuna, sardines, mackerel, salmon and halibut on a regular basis. Canola oil, flax seeds, flax seed oil, walnut oil and walnuts are additional sources of omega-3s.
Whole Grains
Whole-grain food products contain high amounts of dietary fiber, antioxidants, minerals and vitamins. Whole grains also contain selenium, a nutrient frequently recommended for reducing arthritis symptoms, reports the University of Maryland Medical Center. Replace processed carbohydrate foods, such as sugary cereals, cookies, crackers, processed chips and instant rice, with whole-grain alternatives for best results. Whole grains with valuable nutrients include rye, whole wheat, wild rice, brown rice, spelt, bulgur and oats.
References
- University of Maryland Medical Center: Arthritis
- University of Wisconsin School of Medicine and Public Health: Arthritis and Nutrition
- Physician's Committee for Responsible Medicine: Foods and Arthritis
- Arthritis Today: Rheumatoid Arthritis Diet: RA and Food Allergies
- Joy Bauer, R.D., M.S., C.D.N: Fight arthritis with these foods, Oct 2007
