10 Best Foods For Arthritis - Scientific Facts

2024 Author: Josephine Shorter | [email protected]. Last modified: 2023-12-16 21:43

10 best foods for arthritis

A person suffering from arthritis knows very well how dangerous this disease is and how strong it can destroy joints. Pathology is accompanied by intense pain. The affected area swells a lot, movements in the joint bring discomfort. Anyone can develop arthritis, regardless of gender or age.

There are many types of arthritis. For example, osteoarthritis, in which degenerative-dystrophic changes occur in the joints, rheumatoid arthritis caused by autoimmune processes in the body, post-traumatic arthritis, etc. Treatment in each case is selected individually. However, there are foods that can help reduce the intensity of inflammation and make the patient feel better. A properly formulated diet can reduce the intensity of pain even without taking medications. Therefore, numerous studies have been carried out about it. Thanks to scientific research, it was possible to identify 10 foods that need to be consumed by people with arthritis.

Content:

1. Fatty sea fish
2. Ginger
3. Garlic
4. Spinach
5. Broccoli
6. Walnuts
7. Berries
8. Grapes
9. Olive oil
10. Sour cherry juice

Outcome

Fatty sea fish

Omega-3 acids are present in fatty varieties of marine fish. They have a pronounced anti-inflammatory effect. Therefore, a little research was done about it. It was attended by 33 people. The people were divided into 3 groups. They all ate different foods. Some participants in the experiment received fatty fish four times a week, others - lean fish, and still others - meat. After 2 months in the group that ate oily fish, the symptoms of arthritis became much less pronounced ^[1].

Therefore, scientists recommend that people with arthritis regularly eat salmon, mackerel, sardines and trout. If it is not possible to systematically include them in the menu, then you can use dietary supplements. An analysis of 17 studies found that supplementation with omega-3 fatty acids can help reduce joint pain and increase range of motion. This allows you to stop taking some pain relievers, or reduce their dosage ^[2].

Fatty fish is a source of vitamin D, so eating it regularly helps prevent vitamin D deficiency. This vitamin is important for the bone tissue of children and adults. A number of studies that have been carried out in recent years have shown that rheumatoid arthritis may be associated with low levels of vitamin D in the body ^{[3] [4]}.

The American Heart Association recommends that you include at least 2 servings of oily fish per week on your menu. This is the only way to get the maximum benefit from this product and fully experience the anti-inflammatory properties of Omega-3.

Ginger

Ginger is more than just a flavoring for drinks and meals. This product has been proven to help ease the symptoms of arthritis.

In 2001, scientists evaluated the effects of ginger extract on patients with knee osteoarthritis. Already after 2 months, 63% of patients felt an improvement. They have significantly reduced knee pain ^[5].

Thanks to scientific experiments, it was possible to establish that the active components of ginger block the production of substances that contribute to the development of inflammation in the body ^[6]. Treatment of rodents with ginger extract led to a decrease in autoantibodies that increase the inflammatory response in arthritis ^[7].

Therefore, it can be considered proven that the use of ginger in fresh, powdered or dried form helps to reduce inflammation and helps to reduce the intensity of arthritis symptoms.

Garlic

Garlic is a food that helps maintain joint health. Through several studies, it was found that its constituent components have anti-tumor properties. Garlic contains compounds that can reduce the likelihood of developing heart disease and senile dementia.

The anti-inflammatory effect of garlic has been proven experimentally. Therefore, it can be consumed in order to reduce the symptoms of arthritis. Garlic is also able to improve the function of some immune cells ^[8]. Therefore, it should be included in the diet of all people with autoimmune diseases.

In one study, researchers analyzed the nutritional system of 1,082 twins. They found that those siblings who ate more garlic had a lower risk of developing osteoarthritis of the hip. It is likely that all this is due to the anti-inflammatory properties of garlic ^[9].

Experiments have been carried out to prove that garlic can reduce the level of certain biologically active substances that cause joint inflammation ^[10]. Therefore, it is necessary to add it to the diet for people suffering from arthritis, as well as healthy men and women.

Spinach

Spinach leaves are a valuable source of vitamins and minerals. They also contain compounds that can reduce the inflammatory response in arthritis. The more often a person includes spinach in their diet, the lower their risk of developing joint diseases ^[11].

Spinach is a source of antioxidants. It has long been known that these substances are beneficial for the body. They help it neutralize free radicals and reduce inflammation. In terms of treating arthritis, a substance called kaempferol is of particular importance. Its regular intake helps to reduce the level of antibodies that contribute to the development of inflammation in the joints ^[12].

The study of the beneficial properties of kaempferol made it possible to establish that this antioxidant is an excellent prophylactic agent that prevents the development of osteoarthritis. The latest experiments were therefore carried out in 2017 ^[13]. Of course, more research is needed to study the effects of spinach and its components on the body of people with arthritis.

Broccoli

A lot has been said about the benefits of broccoli. However, not everyone knows that this green vegetable can help relieve arthritis symptoms. Scientists managed to find out this only after a thorough analysis of the nutritional system of more than 1000 women. They found broccoli to help reduce the likelihood of developing joint inflammation ^[14].

This is possible due to the fact that cruciferous plants contain a substance called sulforaphane. Studies have shown that it blocks the synthesis of cells that lead to the development of rheumatoid arthritis ^[15].

Most of the experiments have been done with animals. More human studies are of course needed. However, the results are very encouraging.

Walnuts

Walnuts are good for human health in general and for joints in particular. Therefore, a lot of research has been done about it. Scientists analyzed 13 studies and found that walnuts actually help fight inflammation ^[16]. This is possible due to the fact that they contain omega-3 fatty acids that help reduce inflammation in the joints.

One of the experiments was carried out on patients with rheumatoid arthritis. They were divided into 2 groups. The first group of participants took Omega-3 supplements and the second group took olive oil. It was possible to record that those patients who received Omega-3 were less likely to complain of painful sensations in the joints. This allowed them to reduce the dose of drugs that they were taking to stop the inflammatory response ^[17].

As for the walnuts themselves, they, as a source of Omega-3, can also help in the treatment of arthritis. However, this does not mean that they can replace medications recommended by the doctor.

Berries

Berries hold the record for vitamins, minerals and antioxidants among plant foods. Therefore, it is not surprising that eating them can help combat inflammation in the body.

One global study enrolled 38,176 women. All of them ate 250 g of strawberries 2 times a week. Scientists found that their level of autoantibodies that cause the development of rheumatoid arthritis was 14% lower than in those patients who did not eat berries ^[18].

The benefits of strawberries are due to the rut and quercetin included in its composition. These substances are powerful antioxidants that are excellent at reducing inflammation. Therefore, it is quite logical that berries can successfully help fight arthritis.

Scientists have long been interested in the beneficial properties of quercetin and rutin. Therefore, several studies have been conducted in rodents. All of them have helped prove that these antioxidants actually help fight arthritis and prevent its development ^[19].

Experts recommend eating not only strawberries, but also other berries, such as blackberries and black currants. They should be included in the diet of patients who already suffer from arthritis. Although they will bring no less benefit to healthy people.

Grapes

Grapes are rich in a variety of nutrients. It is a source of valuable antioxidants that have anti-inflammatory properties ^[20].

In one study, 24 men were given concentrated grape powder that was equivalent to 252 grams of fresh grapes. The control group received a placebo daily. The experiment lasted for three weeks. After its completion, it was found that grape powder did indeed help reduce the level of inflammatory autoantibodies in the blood.

In addition, grapes contain compounds that can be used to treat arthritis. An example of such a substance is resveratrol. It is an antioxidant found in grape skins. It has been empirically found that resveratrol has tremendous therapeutic potential. Its regular intake helps to stop the process of joint destruction caused by arthritis. The fact is that it blocks the synthesis of complex proteins that trigger the initiation of autoimmune processes in the body ^[21].

Grapes also contain a complex compound called proanthocyanidin. Experts from various fields are actively studying its effect on the body of people with arthritis. For example, one study showed that a grape seed extract of proanthocyanidin reduced inflammation caused by autoimmune joint damage ^[22].

However, it should be borne in mind that all studies conducted using concentrated doses of antioxidants are much higher than the amount of substances that a person gets in everyday life by eating a small portion of grapes.

Further experimentation is needed to help determine how to make these findings truly beneficial for people with arthritis.

Olive oil

Olive oil is good for humans. It is present in all diets and is a favorite food of nutritionists. In recent years, rheumatologists have also paid attention to it. A number of studies have found that olive oil is good for joints.

The experiment was carried out in rodents with arthritis. They were given extra virgin olive oil every day for 1.5 months. Scientists found that the symptoms of arthritis in mice decreased. Moreover, they did not receive drugs ^[23].

Another experiment was carried out on volunteers with rheumatoid arthritis. They were divided into 2 groups. The first group received fish oil and the second group received olive oil. Monitoring of them continued for six months. The result of the experiment was a decrease in the intensity of the inflammatory reaction in both groups - by 38.5% in the olive oil group and by 40–55% in the fish oil group ^[24].

The data obtained prompted scientists to think about the need to analyze the nutritional system of healthy people and patients with rheumatoid arthritis. They found that those who regularly included olive oil in their diet were less likely to suffer from rheumatoid arthritis ^[25].

To date, the beneficial properties of this product continue to be actively studied.

Sour cherry juice

Sour cherry juice is a source of a huge amount of trace elements and vitamins. In recent years, there have been an increasing number of reports that this drink can help reduce arthritis symptoms.

A small experiment involving several dozen patients found that one glass of cherry juice a day was enough to significantly reduce the symptoms of arthritis ^[26].

Participants in another study regularly consumed sour cherry juice for 21 days. They showed a decrease in the level of antibodies that contribute to the development of rheumatoid arthritis.

It is important to drink juice from unsweetened cherries. This is the only way to help the body cope with developing arthritis. When combined with a healthy diet and the other foods listed above, a serving of tart cherry juice a day can help reduce symptoms.

Outcome

It is impossible to cope with arthritis solely with proper nutrition. However, some foods do help reduce the symptoms of the disease and even halt its progression. Therefore, they must be included in your menu, but you must not forget about the traditional treatment of arthritis.

Links to sources

1. Fatty fish intake decreases lipids related to inflammation and insulin signaling - a lipidomics approach
2. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain
3. Serum Vitamin D Level and Rheumatoid Arthritis Disease Activity: Review and Meta-Analysis
4. Vitamin D and rheumatoid arthritis
5. Effects of a ginger extract on knee pain in patients with osteoarthritis
6. Effect of ginger constituents and synthetic analogs on cyclooxygenase-2 enzyme in intact cells
7. Ginger extract (Zingiber officinale) has anti-cancer and anti-inflammatory effects on ethionine-induced hepatoma rats
8. Immunomodulation and anti-inflammatory effects of garlic compounds
9. Dietary garlic and hip osteoarthritis: evidence of a protective effect and putative mechanism of action
10. Anti-inflammatory and arthritic effects of thiacremonone, a novel sulfur compound isolated from garlic via inhibition of NF-kappaB
11. Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives
12. Kaempferol inhibits IL-1? -Induced proliferation of rheumatoid arthritis synovial fibroblasts and the production of COX-2, PGE2 and MMPs
13. Kaempferol Alleviates the Interleukin-1? -Induced Inflammation in Rat Osteoarthritis Chondrocytes via Suppression of NF-? B
14. Cruciferous vegetable intake is inversely correlated with circulating levels of proinflammatory markers in women
15. Sulforaphane inhibits IL-1? -Induced proliferation of rheumatoid arthritis synovial fibroblasts and the production of MMPs, COX-2, and PGE2
16. Effects of walnut consumption on blood lipids and other cardiovascular risk factors: a meta-analysis and systematic review
17. Long-term effect of omega-3 fatty acid supplementation in active rheumatoid arthritis. A 12-month, double-blind, controlled study
18. Strawberry intake, lipids, C-reactive protein, and the risk of cardiovascular disease in women
19. Anti-inflammatory properties of plant flavonoids. Effects of rutin, quercetin and hesperidin on adjuvant arthritis in rat
20. Grape Consumption Increases Anti-Inflammatory Markers and Upregulates Peripheral Nitric Oxide Synthase in the Absence of Dyslipidemias in Men with Metabolic Syndrome
21. [Inhibitory effect of resveratrol on the proliferation of synoviocytes in rheumatoid arthritis and its mechanism in vitro]
22. Grape seed proanthocyanidin extract has potent anti-arthritic effects on collagen-induced arthritis by modifying the T cell balance
23. Dietary extra-virgin olive oil prevents inflammatory response and cartilage matrix degradation in murine collagen-induced arthritis
24. Dietary fish oil and olive oil supplementation in patients with rheumatoid arthritis. Clinical and immunologic effects
25. Dietary factors in relation to rheumatoid arthritis: a role for olive oil and cooked vegetables?
26. Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee

Author of the article: Kaplan Alexander Sergeevich | Orthopedist

Education: diploma in the specialty "General Medicine" received in 2009 at the Medical Academy. I. M. Sechenov. In 2012 completed postgraduate studies in Traumatology and Orthopedics at the City Clinical Hospital named after Botkin at the Department of Traumatology, Orthopedics and Disaster Surgery.