“Man is what he eats”. Hardly any other quote better describes the importance of nutrition for our health. It goes without saying that the wrong lifestyle can also have negative effects on our health and well-being. For decades, researchers have been studying how to...healthy nutrition also as a remedycan be used against various diseases, for example for the treatment of arthritis. Scientists assume that individual nutritional factors and eating habits could be linked to the risk of developing rheumatoid arthritis (rheumatism). For this reason, changing your diet could prevent joint problems such as arthritis and osteoarthritis and also have a strong impact on relieving joint problems. In today's article we will explain what you should eat and drink if you have arthritis or arthrosis.
A diet rich in plant-based foods such as fruits, vegetables, whole grains, nuts and legumes, and fish is not only good for overall health, but can also help with pain and joint problems. Certain foods stop inflammation, support cartilage development, relieve pain and also strengthen the immune system. Simple things like cherries and almonds or tuna and broccoli have real superpowers.
Anti-inflammatory foods are good for arthritis/osteoarthritis
Osteoarthritis and arthritis are joint diseases with similar symptoms but different causes. At aOsteoarthritisThe symptoms are based on the mechanical overload of the joints and the resulting damage to the cartilage. At aArthritisOn the other hand, inflammation of the joints is the cause of the pain. Osteoarthritis is also referred to as wear-and-tear arthritis, among other things, in the Anglo-American specialist literatureOsteoarthritisdesignated. Symptoms include joint swelling, pain, stiffness and limited mobility.
In both cases, it is important to control and reduce inflammation to reduce pain and swelling of the affected joints. Inflammation associated with arthritis is often treated with medication to improve symptoms and reduce pain. Certain foods also have anti-inflammatory properties, making them an effective complementary treatment for arthritis.
Researchers have found thatthe Mediterranean dietMay help reduce pain and swollen joints in patients with rheumatoid arthritis. One study examined the connection between the Mediterranean diet and pain associated with osteoarthritis. It concluded that within the study group of 4,330 subjects, there was a lower risk of osteoarthritis symptoms and pain in those who followed the Mediterranean diet.
Other studies have looked at theAnti-inflammatory dietand their effects on arthritis. A research study saw a positive effect of an anti-inflammatory diet on disease progression in people with rheumatoid arthritis.
Both the Mediterranean diet and the anti-inflammatory diet are based on lots of fresh fruits and vegetables, fish, nuts, seeds and healthy fats. You should mainly avoid high-fat, sugary and fried foods. The “red” list includes, for example:
- high-fat types of meat and sausages
- fatty dairy products
- White flour products
- Salty snacks
- CaffeinatedDrinks and alcohol
What foods to eat for arthritis?
Fruit
Many fruits are rich in antioxidant plant compounds, calledFlavonoids and polyphenols.Polyphenolische Flavonoideare associated with antioxidant, anti-inflammatory and pain-relieving properties. Recent research shows the positive effects of fruits and their polyphenols on both osteoarthritis and rheumatoid arthritis.
In particularBlueberries, raspberries, strawberries and pomegranateshave shown promising results in reducing pain and inflammation in arthritis clinical trials. Other fruit polyphenols such as quercetin, anthocyanins, and citrus flavonoids have also been studied for relieving rheumatoid arthritis symptoms.
Eat colorful fruits likeCherries, berries, apples, pomegranates, grapes, oranges and grapefruit. They all contain beneficial polyphenolic compounds that can help fight the inflammation associated with arthritis. Nutrition experts recommend consuming 1 to 2 cups of fruit per day. This includes not only fresh fruit and juices, but also dried and frozen fruits.
This fruit is good for arthritis: Strawberries, apples, blueberries, pomegranates, raspberries, grapes, cherries, oranges, cranberries, grapefruit
Which vegetables to eat for arthritis (rheumatism)?
Vegetables are an excellent addition to any diet, but vegetables likedark leafy vegetables, broccoli, beets, sweet potatoes and cabbageare particularly good for people with arthritis. They contain many healthy nutrients such as antioxidants, polyphenols, fiber, vitamins and minerals.
The antioxidant effects of the nutrients in vegetables are linked to immune function and anti-inflammatory processes in the body.Vitamin A and carotenoidsplay a key role in immune function, which can benefit people with arthritis. Carotenoids are found in red and orange vegetables likeSweet potatoes, pumpkin, carrots and red peppersabundant.
AVitamin K Deficiencyhas been associated with an increased risk of developingKniearthroseassociated. Dark leafy vegetables are often rich in vitamin K, which plays a role in mineralizing bones and cartilage. This is particularly important for people with osteoarthritis.Turnip stalks, collards, spinach, kale, broccoli andBrussels sproutsare all good sources of vitamin K.
Only cook the vegetables briefly and gently or eat them raw so that the nutrients are not lost. Avoid cooking or frying the vegetables over high heat. Plus, the carotenoid compounds and vitamin K in vegetables are better absorbed with a little fat, like olive oil, so drizzle some into your pan before sautéing your spinach or dip your carrot sticks in some hummus. It is optimal if you eat at least 300 grams of raw or slightly heated vegetables per day.
The best vegetables for arthritis:Dark leafy greens, cauliflower, carrots, beets, broccoli, winter squash, onions, red peppers, cabbage, corn, peas, sweet potatoes, Brussels sprouts, bok choy
Legumes for arthritis
Legumes are considered a great source of fiber and in the Mediterranean dietvegetable protein. Beans, peas and lentils are excellent alternatives if you want to reduce your meat consumption. Legumes are also a good source of iron, folic acid, potassium and magnesium.
Rice beans (anasazi), adzuki beans, black beans, chickpeas, black-eyed peas, soybeans and lentilsare all good choices. Whether canned or dried, they all offer many health benefits. If you choose canned, choose products with little or no added sodium and be sure to rinse with water.
Legumes make excellent staple foods because they are inexpensive, storable, and easy to prepare. Legumes are included in both the protein group and the vegetable group. It is recommended to add 1 handful of legumes per day to your diet.
Add more legumes to your diet by topping your salad with black beans, adding peas or lentils to soups and casseroles, making homemade hummus with chickpeas, or stuffing beans into your tacos.
The best legumes for arthritis:Black beans, rice beans, chickpeas, adzuki beans, kidney beans, black-eyed peas, pinto beans, soybeans, lima beans, lentils.
Whole grain products
Whole grains contain more antioxidants, fiber and other nutrients compared to refined grains. A 2017 review found that results from two longitudinal studies showed that onehigher total fiber intakewas associated with a lower risk of osteoarthritis.
Antioxidants and other phytochemicals in whole grains such as vitamin E, B vitamins, selenium and magnesium also provide anti-inflammatory effects for people with arthritis. Three to six servings of whole grains per day are recommended. One serving counts as one slice of whole grain bread, half a cup of porridge, quinoa or rice.
Eat these whole grains:Oats, barley, brown rice, bulgur, quinoa,Farro, corn flour, millet, quinoa, sorghum
Nuts and seeds
Nuts and seeds are an essential part of the Mediterranean diet. You are a good oneSource of healthy fatsHowanti-inflammatory omega-3 fatty acids. Nuts belong to the protein food group and are therefore a good source of plant-based protein and fiber.
Enjoya small handful of nuts or seeds daily, including walnuts, almonds, pine nuts, pistachios, flax seeds, hemp seeds and chia seeds. Choose raw or lightly roasted and unsalted nuts.
Mix flax seeds into baked goods, sprinkle chia seeds into smoothies, top your salads with almond flakes or add crushed pistachios to your pasta.
For osteoarthritis, eat these healthy nuts and seeds:Walnuts, flax seeds, almonds, chia seeds, pine nuts,Hemp seeds, pistachios
Low-fat dairy products
Dairy products are one of the bestCalcium sourcesin our diet. Thanks to the fortification of milk, some yogurts are also good sources of vitamins A and D. A 2015 review found that there was no evidence of benefit from avoiding dairy products in people with arthritis and that dairy intake appears to be safe and for Bone health can be beneficial.
Vitamin D and calciumwork together in the body to build and maintain bone health, which is important for both osteoarthritis and rheumatoid arthritis.Probioticsare healthy bacteria commonly found in dairy products such as yogurt and kefir. Several randomized controlled trials have shown an association between probiotics and improvements in inflammation in rheumatoid arthritis.
Low-fat milk, low-fat cheese, yogurt, cottage cheese, and kefir are good dairy products to keep in your refrigerator. The 5 lowest-fat cheeses are Harz cheese, feta, mozzarella, Parmesan and Camembert. Eat three servings of dairy products daily to meet your daily needs for calcium, vitamin D and probiotics.
Suitable dairy products for arthritis:Low-fat milk, low-fat yogurt, low-fat cheese, cottage cheese, kefir
Fish and seafood
Fish are rich inOmega-3 fatty acidsthat inhibit inflammation. EPA (eicosapetaenoic acid) and DHA (docosahexaeonic acid) are two important omega-3 fatty acids found in fish.
A 2018 study of 176 people found that those who consumed fish at least twice a week had significantly lower disease activity than those who ate fish less than once a month or never ate it. Disease activity continued to decrease with each additional serving of fish per week.
The amounts of omega-3 fatty acids in fish vary.Herring, salmon, scallops, sardines, anchovies and troutusually contain higher amounts.
Mackerel is also a rich source of omega-3 fatty acids. However, king mackerel is high in mercury and the FDA recommends that pregnant or breastfeeding people and young children avoid king mackerel.Pacific chub mackerel and Spanish mackerelare both lower mercury alternatives. Other good sources of omega-3 fatty acids includeTuna, crabs, mussels and sea bass.
In addition to the omega-3 fatty acids found in seafood, vitamin D is also found in fatty fish such asSalmon, sardines, trout and tunacontain. Vitamin D has been shown to influence autoimmunity and reduce disease activity in rheumatoid arthritis.
In general, it is recommended100 grams of fish twice a weekto eat. However, for people with arthritis, more may be better. If you don't like or don't consume fish, go for fish oil capsules. Studies show that taking fish oil daily can help relieve joint stiffness, tenderness, pain, and swelling.
You should eat this fish if you have arthritis:Tuna, herring, salmon, sardines, scallops, anchovies, crab, trout, mussels, sea bass, Pacific chub and Spanish mackerel
Healthy fats
olive oilis a staple in the Mediterranean diet and one of the main sources of healthy fats. It mainly consists ofmonounsaturated and polyunsaturated fatty acids. A 2019 review of studies found that higher intake of polyunsaturated fatty acids is beneficial for people with rheumatoid arthritis.
Replace saturated fats like butter with healthier vegetable oils likeOlive, avocado, rapeseed, safflower, sesame and walnut oil. In addition to oils, nuts, seeds and fatty fish are other sources of healthy fats in the diet.
The best oils for arthritis:Extra virgin olive oil, avocado oil, rapeseed oil, sesame oil, safflower oil, walnut oil
Spices and herbs
Many herbs and spices have antioxidant and anti-inflammatory properties. Even in small amounts, many herbs and spices can make a difference in inflammation when taken regularly.
Not only will spices make your food more flavorful, but they can also help with inflammation associated with arthritis. Turmeric, ginger, garlic, onion, cinnamon and chili contain plant compounds that reduce inflammation and mild symptoms of arthritis.
Sprinkle some cinnamon over your porridge, add chili powder to marinades, stir pressed garlic into sauces and soups, or blend a fruit, ginger, and turmeric smoothie.
The Best Spices and Herbs for Arthritis:Turmeric, Onion, Ginger, Cinnamon, Garlic, Cayenne Pepper
sweets
You might think that sweets are off limits on a healthy, anti-inflammatory diet. However, there are certain sweets that you can enjoy in moderation. Cocoa and dark chocolate have been extensively studied for their role as an antioxidant as well as possible anti-inflammatory properties. Cocoa contains flavonoids that can protect against inflammation and oxidative damage.
Eating a piece of dark chocolate every day can satisfy your sweet tooth while reaping some health benefits. Other sweet options include arthritis-friendly desserts with fruits. Enjoy a berry yogurt parfait, blueberries with dark chocolate, or a fruit salad with pomegranate and citrus drizzled with a little honey. You can find more healthy alternatives to chocolatein this article.
Allowed sweets for arthritis:Dark chocolate, cocoa, berries, citrus fruits
Fermented foods
Contain fermented foodsuseful probiotics, which help maintain a healthy balance between the “good” and “bad” bacteria in your body. They also reduce bad bacteria that often cause infections and illnesses and trigger inflammation.
A 2015 review found thatfermented soy products such as natto and misoplay a role in the immune system's response as well as in overcoming inflammation. A 2014 randomized controlled trial examined probiotic use in people with rheumatoid arthritis. The researchers concluded that probiotics improve disease activity and inflammatory status.
Usualfermented foodsareSauerkraut, kimchi, miso, tempeh, kefir, kombucha and pickles. Top your sandwiches with sauerkraut and pickles, drink kombucha in the morning, or add kimchi to a stew for dinner.
The best fermented foods for arthritis are:Sauerkraut, Tempeh, Essiggurken, Kefir, Kimchi, Kombucha, Miso
Green tea and other drinks
Many teas contain bioactivesPolyphenol compounds, which have significant antioxidant and anti-inflammatory properties that can benefit people with arthritis. A 2016 study of people with arthritis found that green tea supplementation improved disease activity. Another 2018 study found that a green tea extract may reduce pain and improve mechanical function of the knee joint in adults with osteoarthritis.
Drink green or oolong teas, both made from the leaves of the Camellia sinensis plant. Also pay attention throughout the dayto drink lots of water. If you drink alcohol, do so in moderation. If you choose an alcoholic drink, it's best to choose red wine, which can have anti-inflammatory effects.
What to drink for osteoarthritis?Water, Oolong tea, green tea, red wine (in moderation)
This is an excellent drink for rheumatismGolden milk. It has been used for thousands of years in India as a remedy for various ailments, including chronic joint inflammation. The traditional Indian recipe is a magical combination of healthy foods that together have a synergistic effect. The active ingredient in turmeric, called curcumin, is better absorbed by the body thanks to the use of cow's milk, coconut oil and black pepper.
Conclusion
In addition to the positive effects on arthritis, a healthy, balanced diet also offers additional benefits. The Mediterranean diet has been studied for its potential beneficial role in numerous health conditions, including heart health, cognitive function, diabetes and cancer.
An arthritis-friendly diet offers plenty of flexibility and variety. Additionally, you probably already have many arthritis diet staples on your daily menu. The key points are to base your meals and snacks on a variety of colorful whole foods while limiting highly processed foods.
