Food is medicine. If you are struggling with pain caused by arthritis; Eating foods with antioxidant, anti-inflammatory and pain-relieving properties helps along with the medications or other treatments your doctor recommends. Researchers; They discovered that certain foods can reduce inflammation and pain associated with arthritis.
Here are 10 foods for a diet that can help relieve your arthritis pain and improve your heart health:
Green Tea
Green tea is known to be high in nutrients and antioxidants and has the ability to reduce inflammation. In studies on animals; It has been found that green tea may help reduce the incidence and severity of rheumatoid arthritis. To get the benefits of green tea, you can aim to drink two cups of hot or cold green tea a day. Not processed powdered tea blends; Be sure to use natural green tea. However, if you are a blood pressure patient and take medication, you should consult a physician before adding green tea to your diet.
Salmon, Tuna, Sardines and Mackerel
These fish are rich in omega-3 fatty acids. Researches; shows that omega-3 can reduce inflammation. Arthritis Foundation; It recommends consuming a 100-gram serving of these fish two or more times a week to protect the heart and reduce inflammation. While fresh fish can get expensive, for more affordable fish, look in the freezer section or
Buying canned sardines, salmon, or tuna is also an option. If you need to keep your daily salt intake in check, choose lower sodium options when purchasing canned goods.
You have to make sure you choose
Fruits, Apples and Pomegranates
Rich in antioxidants; Blueberries, blackberries, strawberries, cranberries and raspberries have an important place in the fight against arthritis. You can benefit by consuming frozen (no sugar added) or fresh. The health effect of each fruit is different. Therefore, by diversifying the fruits you eat throughout the week, you will get the different health benefits of each. Apples are high in antioxidants and are a good source of fiber. It can also help reduce your appetite for unhealthy snacks by balancing your blood sugar. Pomegranate is rich in the antioxidant group we call tannins, which can fight arthritis inflammation. Add pomegranate to your salad or mix it with plain yogurt.
Vegetables
to your daily diet; Include anti-inflammatory vegetables like cauliflower, mushrooms, brussels sprouts, and broccoli. You can consume them by sautéing them in a pan, baking them, boiling them or adding them to your salads.
While big changes to your diet won't happen overnight, adding a variety of arthritis-friendly foods gradually will help you with your overall health and the management of your arthritis pain.
Canola and olive oil
Instead of sunflower or corn oil, adapt olive or canola oil to your diet, which has a good balance of essential fatty acids omega-3 and omega-6 acids. Researches; A component called oleocanthal in olive oil has anti-inflammatory properties and is particularly useful for the heart.
It shows that it is a good compound for health.
Ginger and Turmeric
Thanks to the chemicals found in these plants, ginger and turmeric are also known to have anti-inflammatory properties. Both herbs are widely used in Chinese and Indian cuisine. Ours
It has started to enter our kitchen slowly in recent years. You can consume these spices by adding them to foods or drinks. However, ginger can help relieve stomach upset.
Nuts
Unlike animal protein, all nuts are high in protein and low in saturated fat. However, it does not contain cholesterol. You can eat nuts, peanuts and walnuts alone or add them to your favorite yogurt, salad or healthy food. If you are going to use the paste, the spreadable form, make sure that it is free of added sugar and additives. Also, remember portion control when using nut butter, as it is a high-calorie food. Choose unsalted, raw nuts to limit the amount of sodium in your diet.
Whole Grains
You can break the perception that whole grains are tasteless. From quinoa to buckwheat to bulgur, there are many types of whole grains to choose from and include in your diet. Whole grains; Unlike refined/processed ones, it provides extra nutrients and fiber. To reap the benefits, the Arthritis Foundation recommends consuming 90-150 grams of grains per day. Instead of options that raise blood sugar quickly and are low in fiber, such as white rice, try black rice or whole wheat rice. Among the various whole grain options, we can also count amaranth or teff.
Vegetable Sauces
Vegetable sauces will help you adapt vegetables to your daily diet. For example, salsa sauce; Thanks to its blend of tomatoes, onions, and other vegetables, it's a great way to boost your intake of vitamin C, fiber, and antioxidants. Instead of the high-calorie, saturated-fat sauces commonly found in the market, use sauces you make at home with olive oil.
Dark Chocolate
Dark chocolate is everyone's favorite, but large-scale studies have yet to be done to recommend dark chocolate candy to relieve inflammation. Dark chocolate; Thanks to the flavonoids it contains, it is a good source of antioxidants and anti-inflammatory. If you like to eat dark chocolate, make sure it has a cocoa content of at least 70% or higher. The higher the cocoa content, the lower the amount of sugar in the chocolate. Keep portions small to limit saturated fat and calories. For example, 2 squares of dark chocolate daily is ideal for intense aroma and chocolate enjoyment.
