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;
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.
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.
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.
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 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.
All these beneficial effects make this group of food the right menu for diets in people with arthritis. Some examples of Nuts and Seeds rich in these beneficial contents are; Walnuts, Peanuts, Almonds, Pistachios, Chia seeds, and Flaxseeds.
Whole grains have been found to reduce the variety of symptoms in arthritic conditions. This effect is due to the antioxidant substances, which is the sole source of health benefits that protect the joint tissues from chronic inflammation.The bioactive substance in whole grains called ferulic acids targets the pro-inflammatory mediators to inhibit the expression of their signaling molecules. This bioactive substance also reduces the inflammatory marker linked to rheumatoid arthritis, the C-reactive protein.
Also, these antioxidants remarkably reduce swelling around the joint and make people with arthritis feel better. However, there are bad grains that induce inflammation, and they should be avoided because of their high inflammatory effect. Avoid refined grains and food made from them such white flour, white bread, white rice, cookies, cakes, desserts, pastries, degermed cornflower, etc.
The good grains that reduce inflammation include; Whole oats, Whole wheat bread, Brown rice, Barley, Bulgur, Millet, Rye, etc.
The oil contains essential fatty acids, both monounsaturated and polyunsaturated, which are highly rich in antioxidant and anti-inflammatory effects. Out of these essential fatty acids are Omega-3, which is known for its potency as an antioxidant. Besides this, the omega-3 can inhibit the activity of transcription factors important in producing inflammatory enzymes such as cytokines, cyclooxygenase-2 (COX-2), Tumor Necrosis factor-alpha, and interleukin.
Through this inhibition, primary inflammatory responses in the joint are shut down. These constituents are also involved in reducing reaction proteins linked to rheumatoid arthritis for inflammation.
It is only best to include oils rich in these essential fatty acids in your diets. Examples of such oil are Olive oil, Grapeseed oil, Walnut oil, Avocado oil, Canola oil, Soyabean oil, etc.
In addition to numerous remedies available to clamp the inflammatory responses seen in arthritis, taking advantage of the bioactive ingredients in our food presents a compact package. Since it is our way of life to eat, this option is not difficult. Incorporating the essential oil, vegetables, fruits, spices, beverages, oily fishes, and whole grains into our diets will significantly reduce inflammation. This will allow us to participate well enough in our daily activities. However, refined grains are not recommended because they can induce inflammatory reactions.
Eat to live!