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Healthy Food for Arthritis

Mar 28, 2011 | By Erin Marty
Healthy Food for Arthritis
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One reason to stick to a balanced diet is that it may help arthritis. One in five Americans suffers from this disease, according to National Health Interview Survey (NHIS) data from 2007 to 2009. Incorporating healthy foods into your diet can help relieve your symptoms if you're on that list, or can help lower your chances of being included on that list in the future.

Healthy Foods

Healthy food not only offers nutrition, but it's important and may help joint pain issues such as rheumatoid arthritis. This is because sticking to a low calorie diet may be beneficial for your weight or help you maintain a healthy weight; if you're overweight, then losing one pound equals to four pounds of stress taken off of your knees, Joy Bauer reported on Today Health in 2007. Bauer goes on to explain that fat can actually create hormones that may increase the inflammation within your body.

Inflammation and Omega-3

Inflammation is something you'll want to reduce, as rheumatoid arthritis -- and other painful joint problems such as osteoporosis -- are inflammation-based conditions. Among nature's inflammation fighters are omega-3 fatty acids. These are "good" fats that are not only essential for your survival, but may also help reduce arthritis symptoms. According to Arthritis Today, omega-3s convert into compounds that are extremely powerful -- at least 10,000 times more powerful than their original form -- and included within these compounds are resolvins, which aid in the halting of inflammation.

Fish and Fish Oil

Fish are naturally full of omega-3 fatty acids. Tuna, mackerel, herring and salmon are healthy sources of these goods fats, which can also be found in fish oil. Fish oil capsules are available over-the-counter. Pacific oysters are also generous in omega-3 fatty acids.

Nuts

Nuts are yet another food that are naturally rich in omega-3 fatty acids. Some nuts that contain omega-3s include macadamia nuts, Brazil nuts, hickory nut and walnuts.

Oils

Some oils offer omega-3 fatty acids including canola oil, walnut oil and flaxseed oil. Extra-virgin olive oil is yet another omega-3 provider, and its monounsaturated fats also contain polyphenols, which are antioxidants. Like omega-3 fatty acids, "certain antioxidants may help prevent arthritis, slow its progression and relieve pain," reported Bauer in 2007. This is because inflammation can create free radicals, which are chemical compounds that can damage tissue; antioxidants can help combat free radicals.

Ginger and Turmeric

Both turmeric and ginger are spices that contain chemicals that can help fight against inflammation. Because ginger is a natural blood thinner, you should contact your doctor for advice if you're already taking blood thinners. Turmeric, a root related to ginger, may also be used to fight joint pain. A study at the University of Arizona College of Medicine in 2006, noted that the root's primary compounds, curcuminoids, were effective in suppressing the onset of rheumatoid arthritis when tested on animal models.

References

Article reviewed by Mia Paul Last updated on: Mar 28, 2011

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