28/10/2024
10 BEST FOODS TO EAT IF YOU HAVE ARTHRITIS
Arthritis can be caused by disease or by overuse. The fact that you actively add foods that are good for bones and joints in your diet during the day will help your condition improve positively. So which foods are good for knee joints should eat?
1. Fish rich in healthy fats
Salmon, mackerel or sardines are typical fish rich in healthy fats. Omega 3 acids from these fish are known by doctors to have an impact on the problem of arthritis. Scientists opened up a small study with 33 participants to follow a diet of fatty fish, lean fish, and meat four times a week. After 2 months of study, the group that consumed fatty fish tended to have the highest reduction in inflammation.
In another analysis, omega 3 fatty acids reduced the intensity of osteoarthritis pain when you first woke up in the morning. Similarly, this substance also affects the arthritis problems you are having. Not only that, fish diet is not only good food for joints but also good food for bones.
When using fish in meals, you will be provided with vitamin D for bone development. Some cases have been identified that vitamin D deficiency leads to bone and joint problems. Therefore, you should at least eat fatty fish twice a week to minimize the risk of arthritis.
2. Garlic
Garlic is a spice we often use in the kitchen with health benefits as a natural antibiotic. According to analysis, garlic contains ingredients that prevent the spread of cancer cells. At the same time, they also improve heart disease or memory loss. Moreover, garlic is also said to be a good food for the knee joint when there is pain and swelling due to inflammation.
In fact, studies have shown that garlic has immune-boosting effects, so it can help improve overall strength and prevent some mild or beginner illnesses.
3. Ginger
Ginger can be used as a flavor enhancer in foods or beverages. At the same time, this is also a good food for joints. In a study of 261 participating knee osteoarthritis patients, the benefits of ginger were evaluated. After 6 weeks of persistence, 63% of them reported less pain in their knees.
A laboratory study that analyzed the ingredients produced the results we expected. The composition of ginger helps to prevent the production of substances that cause arthritis in the body. According to a therapeutic trial on rats, ginger extract did indeed reduce inflammation, especially inflammation in the joints. Any dried, fresh or powdered form of ginger is beneficial for arthritis.
4. Broccoli
We know broccoli with many healthy uses for health. In the treatment of arthritis, broccoli also brings certain effects. When studying the diets of women, the researchers found that the groups that consumed broccoli had fewer markers of inflammation. At the same time, the analysis has also proven that this food has anti-inflammatory support components for the body.
When performed in vitro, the experts detected sulforaphane. This is a compound that helps prevent the growth of rheumatoid arthritis cells. Another animal study has also shown this to be entirely plausible. However, nutrition scientists say that it is still worth analyzing more carefully before drawing conclusions about this food.
5. Walnuts
Walnuts are a nutrient-dense food that may be linked to reduced inflammation and joint disease. After doing it many times, walnuts have been included in the list of anti-arthritic foods. With ingredients containing omega 3 fatty acids, walnuts are definitely used to treat arthritis.
6. Berries
Nutrients such as antioxidants, vitamins and minerals are always available when you use berries. In the survey data with women who like to eat strawberries and maintain 2 times / week will reduce the incidence of arthritis by 14%. Most of the berry groups analyzed contain healthy quercetin and rutin.
7. Spinach
Dark green vegetables, especially cruciferous vegetables, often bring many benefits to our health. Spinach contains an antioxidant called kaempferol that helps reduce the impact of inflammation on joints. Especially for rheumatoid arthritis patients, this food is extremely effective. However, the research is still hoping to find the main source of this vegetable to treat arthritis in the joints.
8. Grapes are good for knee joints
Grapes were used as a placebo at a dose of 250 grams per day. After using it for 3 weeks, the researchers said that grape powder could effectively reduce the spread of inflammatory cells in the blood. In another study, grapes contained proanthocyanidin compounds that may have beneficial effects on bones and joints. However, to speed up the experimental process, all studies were tested with the same catalyst. This can also be the reason why it's hard to see how your body is changing.
9. Olive oil
Olive oil is known to be an oil extracted from plants with good uses for children and the elderly. When experimenting with eating olive oil for mice for 6 weeks, there were positive results about this food. When the inflammation of the joints subsides, the destruction of cartilage at the same time stops. Especially, the ability to treat inflammation of olive oil has a higher effect than fatty fish groups.
