Although there is no known cure for arthritis, it can be managed symptomatically. Research has shown that certain foods have constituents that are secret anti-inflammatory agents. These constituents have a potent ability to act as antioxidants and inhibit major inflammatory pathways. Isn’t this great? Eating to avoid constant inflammation of joints, of course, it is great.
In this article, we shall examine the best anti-inflammatory foods out of numerous options that can help you manage your arthritis. They are;
Vegetables
Green leafy vegetables such as Broccoli, Spinach, Kale, Brussels sprouts, and other forms of vegetables such as tomato, cucumber, etc. are rich in nutrients and constituents which can help to decrease inflammation. Green leafy vegetables have been shown to have a high amount of vitamin C and minerals such as potassium.
These constituents are potent antioxidants capable of neutralizing the effects of radicals, thus relieving inflammatory response and slowing down the aging process. Because of this, the recommendation of vegetable salads and vegetable-based meals is highly beneficial to people with arthritis. Not only because of its ability to reduce inflammation but also because of its anti-aging properties.
Fish
Fishes are one of the most potent sources of essential fatty acids known, especially for Omega-3. These essential fatty acids are capable of reducing the amount of arachidonic acid in the immune cells and thus blocking the arachidonic acid metabolism.
Arachidonic acid serves as a substrate in the production of inflammatory mediators such as cytokines that play a significant role in the inflammatory response in arthritis. Fatty fishes are highly rich in omega-3, and they include Mackerel, Salmon, Herring, Oysters, Sardines, Tuna, etc. Incorporating oily fish and high-quality fish supplements into one’s diet goes a long way in suppressing inflammatory responses, as seen in people with arthritis.
Fruits
Strawberries, Mango, Grapes, Watermelon, Pomegranate, and other varieties of fruits are blessed with constituents and pigments that have potent antioxidant and anti-inflammatory effects. Mangiferin, the bio-active substance in mango, has an anti-inflammatory effect.
The effect is exhibited by its ability to modulate pro-inflammatory signaling molecules that suppress inflammatory responses in the body. Also, the pigments in fruits like Strawberries (anthocyanin), Grapes (carotenoids), and ascorbic acids are potent antioxidants. They inhibit the activities of radicals in the body, putting a stop to the inflammatory reactions going on in the body. Some of them act as NSAIDs; they inhibit the expression of the Cyclooxygenase-2 (COX-2) enzyme.
Spices
Adding Spices to the food we cook can spice our life by improving our health conditions. When it comes to anti-inflammation, a spicy diet has numerous potential benefits worthy of note. Many of the spices available contain anti-inflammatory substances. Through a unique mechanism in the body, these substances block the production and expression of inflammatory mediators like cytokines, Tumor Necrosis Factor-alpha (TNF-a), thus halting inflammatory responses in the body, including joints.
As an added advantage, spices give help to fight pain and cartilage degeneration, which overall improves the symptoms of arthritis.
The top amongst the Spices that shows these actions include; Ginger, Garlic, Cinnamon, Turmeric, Chili, and Rosemary. The more you eat a spicy diet, the more they clamp down inflammatory responses going on in your joint.
Beverages
Beverages in terms of Green tea, milk, and coffee presents with antioxidant power, which relinquishes the harmful effects of radicals, shutting its ability to cause inflammation. Also, Green tea has a constituent bioactive substance called epigallocatechin. This bioactive substance has the authority to inhibit a transforming growth factor TAK-1. This inflammatory molecule initiates the signal of inflammation and tissue destruction in joints.
Alcohol might be bad, but the extract of red wine called Resveratrol has anti-inflammatory properties, which is shown through a novel mechanism in the body. Taking red wine in moderate amount would explore the anti-inflammatory ability of Resveratrol to shut down the production of inflammatory mediators. Lastly, Water provides a well-hydrated condition for the joint, and it helps to flush away the inflammation-causing toxins in the systemic circulation that could affect the joint.
Nuts and Seeds
Many nuts are an excellent source of minerals and protein-rich in L-arginine. They are also abundant in the level of antioxidant vitamins and omega-3. L-arginine displays its anti-inflammatory action by causing downregulation of cytokines by macrophages, which results in inflammatory responses, as seen in people with rheumatoid arthritis. This effect blocks inflammatory cascades to a highly appreciated level.
The contents of nuts and seeds lower the number of Reactive proteins in the blood serum; these proteins are inflammatory markers that have been linked to rheumatoid arthritis.Nuts and seeds are quite versatile, in that they make a very suitable between-meal snack.