Arthritis is a condition characterized by joint pain and stiffness, swelling, diminished range of motion and/or deformity. The good news is that according to the Physicians Committee for Responsible Medicine (PCRM), an increasing volume of research shows that dietary changes can help treat arthritis. Experts at PCRM determined that vegan diets can dramatically reduce the overall amount of fat and inflammatory agents that influence arthritis. Foods containing the following nutrients prove to be most effective.
Omega-3 Fats
EPA and DHA are the two Omega-3 fatty acids that can produce natural substances in the body to decrease joint pain and prevent inflammation. Rich food sources of Omega-3 fats include salmon, halibut, tuna, walnuts, pecans, flax seeds and flax seed oil, olive oil and avocados.
Antioxidant-Rich Foods
Antioxidants help to neutralize oxygen free radicals, which contribute to joint deterioration and aging. All fruits and vegetables are rich in antioxidants. Some of the best food sources include tart cherries and berries, citrus fruits, green tea and dark leafy green vegetables, such as kale, spinach or chard.
Sulfur-Containing Foods
Sulfur is necessary for building and repairing connective tissue, cartilage and bone. It also helps to reduce arthritis inflammation. Eat more sulfur-containing foods, such as garlic, onions, asparagus, sprouts, cabbage and eggs.
Chili Peppers
Chili peppers contain a phytochemical substance called capsaicin, a potent inhibitor of a neuropeptide associated with inflammation. According to Joy Bauer, nutritionist for the Today show, capsaicin is being studied as an effective treatment for sensory nerve fiber disorders and pain associated with arthritis. The hotter the chili pepper, the more capsaicin it has. The hottest peppers include habañero, jalapeño, chipotle, cayenne, Anaheim and ancho.
Food Spices
A number of other food spices have helped some people reduce arthritis pain and inflammation. Most noted for their anti-inflammatory or antioxidant benefits are ginger, rosemary, turmeric and oregano.
References
- "Prescription for Nutritional Healing;" Phyllis A. Balch; 2006
- PCRM.org: Foods and arthritis
- ArthritisFoods.net: Arthritis foods
