Those suffering from arthritis joint pain may be able to reduce their symptoms by adding foods into their diet that have anti-inflammatory properties. Not only can these foods assist in relieving joint pain, their nutritional properties can improve overall health thus contributing to a greater quality of life.
Cold-water fish, such as salmon, tuna, mackerel, sardines and anchovies are very high in omega-3 fatty acids, which play a significant role in reducing inflammation. "Not only can omega-3s significantly reduce joint pain and shorten the duration of morning stiffness, but studies, such as those reported in the American Journal of Clinical Nutrition, show that increased levels of omega-3 fatty acids also have enabled people taking nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce their dosage or discontinue use," reports Arthritis Today.
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Olive oil contains healthy monounsaturated fats as well as a phenolic compound called olecanthal, which may help reduce joint inflammation. Life Extension reports that olive oil "may help prevent rheumatoid arthritis and may restore mobility and function in those already afflicted."
Whole grains, as opposed to refined flour products, can help relieve inflammation and joint pain as well as assist in weight loss. Whole grains are fiber dense and serve to reduce levels of C-reactive protein in the blood. This protein is associated with many inflammatory conditions including heart disease, high blood pressure and diabetes. It has been shown that when arthritis pain flairs, levels of this protein are elevated.
Fruits that are high in anthocyanins have anti-inflammatory and powerful antioxidant properties. One way to tell which fruits are high in anthocyanins is by their color as the compound is what gives them their deep pigment. Fruits in this group include raspberries, strawberries, red and black grapes, cherries, blueberries, pomegranates, and plums.
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Specific spices such as turmeric, ginger, cinnamon, garlic, cayenne, black pepper and clove may have anti-inflammatory properties. Healthline recommends "spicing it up" to help reduce inflammation in the body.
Moderate amounts of nuts and seeds are considered a key component in any anti-inflammatory diet. They contain protein, high amounts of fiber and satisfy the appetite. In addition, "A study published in The American Journal of Clinical Nutrition found that over a 15-year period, men and women who consumed the most nuts had a 51 percent lower risk of dying from an inflammatory disease (like RA) compared with those who ate the fewest nuts," reports Arthritis Today.
Beans are another fiber rich food that can help reduce levels of C-reactive protein in the blood. They also contain alpha-linolenic acid, an essential omega-3 fatty acid that may help reduce inflammation and joint stiffness.
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This article is for information only and is not intended as medical advice. Talk with your doctor about your specific health and medical needs.
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