Many people claim that certain foods can reduce pain and joint inflammation. Growing evidence suggests that following a healthy diet and adding specific foods and spices could help.
Foods to Try
Broccoli, Brussels sprouts and cabbage. These veggies are full of a compound called sulforaphane, which may help slow cartilage damage in joints due to osteoarthritis (OA). Other foods rich in sulforaphane include kale and cauliflower.
Fatty fish. Fatty sh like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation and boost heart health. Choose wild-caught sh whenever possible.
Garlic. Garlic is a member of the allium family, which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases, including arthritis.
Tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color – anthocyanin. A recent study found that subjects who drank tart cherry juice experienced improvements in the pain and stiffness of OA.
Vitamin C. It’s reported that people who take vitamin C supplements are 11 percent less likely to develop knee OA than those who don’t take the supplements. (Note: avoid going above the recommended daily allowance of 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones.)
Foods to Avoid
Some people find that certain foods aggravate their arthritis.
For example, people have reported that eating foods in the nightshade family – such as eggplant, tomatoes, potatoes and most peppers – increases their pain, although studies haven’t confirmed this.
Foods high in saturated and trans fats – such as red meat, fried food and packaged baked goods – should be avoided. They can lead to weight gain, which can make symptoms worse.
Avoid sugary sodas. A recent study revealed that OA of the knee tended to get worse in men who drank a lot of soda.
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