10 Foods That Help Arthritis
Arthritis is the term used to describe disorders involving the joints. Individuals with arthritis tend to experience joint stiffness, pain, warmth, swelling, and decreased range of motion. In some people, it can be a systemic condition where it also affects other parts of the body besides the joints (such as rheumatoid arthritis). The onset of arthritis can be sudden or gradual.
There are more than 100 types of arthritis, the commonest being rheumatoid arthritis and osteoarthritis. Rheumatoid arthritis is an autoimmune condition that usually involves the hands and feet. Osteoarthritis tends to occur with age, injury, and affects the hips, knees, and fingers. Some other examples of arthritis include lupus, fibromyalgia, gout, and septic arthritis. Treatment of arthritis usually comprises of rest, application of cold or hot packs, exercise, weight loss, pain medications, or joint replacement.
It has been estimated that more than 20 percent of people in the United States have a type of arthritis, while it is estimated to be at about 15 percent in Australia. Arthritis becomes more common with age. It is also a common reason for the decreased quality of life and absence from work. Dietary changes may also help relieve the inflammation and pain associated with arthritis. One survey found that 24 percent of patients with rheumatoid arthritis reported that their diet plays a role in the severity of their symptoms. Below are some of the foods that can help with arthritis.
Helpful Arthritis Food #1: Tart Cherry Juice
Cherry juice averages at about 120 calories per cup. It is also rich in nutrients such as iron and potassium. While there are many varieties of cherry juice, it is best to look for cherry juice that has no added sweeteners. Tart cherry juice is sour but provides more anthocyanins compared to other types of cherry juice. Anthocyanins have been shown to have anti-inflammatory properties that can help individuals experiencing arthritis.
One study involving 58 participants found that the consumption of tart cherry juice significantly improved their symptoms of osteoarthritis. Another study reported reduced levels of inflammatory markers among women with osteoarthritis.
Helpful Arthritis Food #2: Grapes
Grapes are high in antioxidants, have anti-inflammatory properties, and packed with nutrients. They may be beneficial for those with arthritis as they contain compounds that can help manage arthritis.
One of the compounds known as resveratrol is an antioxidant present in grape skin. Resveratrol has been found to have the potential to prevent joint thickening that may occur in arthritis by blocking rheumatoid arthritis cell formation. Grapes also contain proanthocyanidin, which has the potential to decrease inflammation. One study involving 24 participants found that grape powder consumption reduces levels of inflammatory markers.
Helpful Arthritis Food #3: Olive Oil
Olive oil is extracted from olives. Widely used for culinary purposes, it is also well-known for its anti-inflammatory properties. This means that it may be beneficial for those with arthritis.
In a study using an animal model, mice that consumed extra virgin olive oil had reduced joint swelling, decreased inflammation, slowed arthritis development, and reduced cartilage destruction. A study with 49 people found that the level of inflammatory markers decreased when they consumed an olive oil capsule every day for 24 weeks. While more research may be needed, the inclusion of olive oil in the diet also introduces healthy fats, which benefits general health.
Helpful Arthritis Food #4: Fatty Fish
Fatty fish includes trout, sardines, salmon, and mackerel. These fish are high in omega-3 fatty acids that have been found to have potent anti-inflammatory effects. A small study involving 33 participants found that the group that consumed fatty fish had decreased levels of inflammation. A review of 17 studies reported that the consumption of omega-3 fatty acids helped improve symptoms such as morning stiffness, intensity of joint pain, number of painful joints, and decreased use of pain relievers. Omega-3 fatty acids have been proven to reduce levels of inflammatory markers involved in osteoarthritis.
Besides omega-3 fatty acids, fatty fish is also a good source of vitamin D. This is important as there are some studies that associated rheumatoid arthritis and vitamin D deficiency. The current recommendation by the American Heart Association is to include a minimum of two servings of fatty fish in the weekly diet.
Helpful Arthritis Food #5: Garlic
Garlic is often used as a seasoning or in traditional medicine. It has been used by the ancient Egyptians and Romans. Per 100 grams, garlic can be a rich source of vitamin C, B6, manganese, and phosphorus and a moderate source for pantothenic acid, thiamin, iron, calcium, and zinc.
Some test tube studies have shown that garlic has cancer-fighting properties and helps decrease risk of dementia and heart disease. Research has also shown that garlic can help enhance the function of immune cells. Twin studies reported that the twin who consumed more garlic had a lower risk of hip osteoarthritis, which can be attributed to the anti-inflammatory properties in garlic.
Helpful Arthritis Food #6: Ginger
Ginger is a root that is often used in folk medicine or as a spice. Ginger contains water, carbohydrates, protein, and negligible fat. It contains moderate amounts of vitamin B6, magnesium, and manganese. Ginger has also been used as a home remedy for arthritis. A study in 2001 that involved giving ginger extract reported that 63 percent of the participants experienced improvements in their knee pain due to osteoarthritis.
A test tube study found that ginger blocked the production of substances that causes inflammation in the body. Another animal model study reported decreased levels of inflammatory marker when given ginger extract. Those interested can consume ginger in the dried, powdered, or fresh form.
Helpful Arthritis Food #7: Broccoli
Broccoli is a plant from the cabbage family. One hundred grams of broccoli provides about 107 percent of the daily value of vitamin C and 97 percent of vitamin K. If consumed raw, it also has moderate amounts of B vitamins and manganese. Broccoli also contains high antioxidant levels and sulforaphane. Sulforaphane has been shown to block the formation of a cell associated with the development of rheumatoid arthritis.
In animal models, sulforaphane has been reported to reduce inflammatory marker production that contributes to rheumatoid arthritis. Another study that observed the diets of more than a thousand women found that the consumption of cruciferous vegetables such as broccoli helps decrease the levels of inflammatory markers. For all these reasons, broccoli is a food that may be beneficial for those with arthritis.
Helpful Arthritis Food #8: Berries
Berries are full of vitamins, minerals, and antioxidants. This may also be the reason why berries can be beneficial for those with arthritis as they help reduce inflammation. In a large study of 38,176 female participants, women who regularly consumed berries (in this case they ate at least two servings of strawberries every week) were less likely to have high levels of inflammatory markers.
Berries are also a great source of rutin and quercetin. Quercetin has been found to have the potential to block the inflammatory process that is seen in arthritis. An animal model study involved giving rutin and quercetin supplements to rats, resulting in reduced arthritis-related inflammation.
Helpful Arthritis Food #9: Walnuts
Walnuts are the seeds of a drupe. Without their shells, walnuts consist of 4 percent water, 15 percent protein, 14 percent carbohydrates, 7 percent dietary fiber, and 65 percent fat. They are rich in minerals, especially B vitamins and manganese.
Walnuts may be helpful for individuals with arthritis as an analysis of 13 studies found that consumption of walnuts was associated with reduced inflammation. This can be attributed to their high content of omega-3 fatty acids. In a study comparing groups who either took omega-3 fatty acids or olive oil, the group receiving omega-3 fatty acids reported lower pain levels and were able to decrease the dosage of their arthritis medication.
Helpful Arthritis Food #10: Spinach
Spinach is full of nutrients that may contain components that help decrease inflammation. Studies have shown that those with a high intake of vegetables and fruits have lower levels of inflammation. Since spinach has a high content of antioxidants and compounds that can help fight inflammation, it may be beneficial for those with arthritis.
Spinach is especially high in kaempferol, an antioxidant that helps decrease the effects of inflammatory agents found in rheumatoid arthritis. A test tube study in 2017 treated cartilage cells that were arthritic with kaempferol. The researchers found that this stopped the progression of osteoarthritis while decreasing inflammation.
