Arthritis: Best and Worst Foods You Should Know

When you have arthritis, your body is in an inflammatory state and what you consume may not just cause inflammation but also pose other chronic disorders like heart disease, diabetes, and obesity. 

Although there is no diet cure for this condition, some foods have been shown to get rid of inflammation, boost the immune system, and strengthen bones. For example: replacing white bread with whole-grain bread and cooking with canola oil instead of corn oil eases symptoms fast. So, let’s check out healthy and unhealthy food choices. 

Foods to Avoid If You Have Arthritis

Here are the foods you must avoid when you are dealing with this condition:

Processed and Fried Foods

The first thing is to avoid fried and processed foods. Red meat is mainly high in saturated fats and Advanced End Products (AGEs) that may cause inflammation and high cholesterol ) especially when it’s cooked by frying, broiling, grilling, and roasting. 

Instead, include more veggies and fruits in your diet. Also, avoid the trans-fats and any foods labeled as partially hydrogenated oils.

AGES

Some foods in the body are attacked upon consuming AGE foods. AGE (Advanced Glycation end Product) is a toxin that appears when foods are heated, fried, grilled, or pasteurized.

Sugars

A high level of sugar in the diet can lead to an Advanced Glycation End Product (AGE) Thus; it’s best to cut down the use of food that contains refined sugar like chocolate, pastries, soda, fruit juices, and candies. 

Also watch for fructose, maltose, sucrose, and corn syrup in the ingredient list. Instead, switch to baked goods to reduce arthritis pain.

Refined Carbs

Refined carbohydrates mainly white rice, white flour, and most cereals are high-glycemic index (HGI) foods that incite the production of byproducts including that of AGE which makes inflammation even worse. Refined carbs may boost the risk of diabetes, heart disorders, and obesity more than fat does.

Dairy Products

Due to the presence of proteins in dairy products, they may contribute to arthritis pain. In some cases, this protein may irritate the tissue around the joints. The best idea is to get the proteins from the veggies like quinoa, nut butter, beans, and tofu.

Preservatives and Salt

Most of the food may contain extra salt and other preservatives. Its excess consumption may lead to inflammation of joints in some people. 

Thus, it’s better to lower your salt intake and avoid prepared meals as soon as possible. Read labels to avoid additives and preservatives.

Certain Oils

Most of the snacks and baked goods have the presence of corn and other oils that are high in omega-6 fatty acids that may trigger inflammation. 

Safflower, sunflower, corn, soy, and peanut oils also have omega-6. Instead, switch to anti-inflammatory omega-3 alternatives like nuts, flax seeds, canola oil, pumpkin seeds, and olive oil.

Refined Grains

Refined grains like white pasta, crackers, white bread, etc. may cause an increase in the blood glucose level and inflammation in the body. 

Another factor to note about grains is that people with gluten sensitivities may face inflammation and joint pain from consuming wheat items.

High-Fat Dairy and Cheese

Margarine, cream cheese, mayonnaise, butter, and cheese contain a high amount of AGEs and saturated fats that may trigger inflammation.

Certain Veggies

Vegetables such as peppers, potatoes, tomatoes, and eggplant contain (a compound known as solanine) that can make arthritis conditions worse. 

Coffee

Coffee has been linked to enhancing the chances of developing rheumatoid arthritis. Thus, it’s best to switch to anti-oxidant-rich tea.

Foods to Eat If You Have Arthritis

Here are the foods you must consume:

Fatty Fish

Fatty fishes like sardines, trout, salmon, and mackerel contain a high amount of Vitamin D and omega-3 fatty acids – both of which are quite beneficial in reducing the severity of arthritis symptoms. Just include at least two servings of fatty fish in your diet every week to reap the benefits of anti-inflammatory properties.

Garlic

Besides, lowering the risk of dementia, heart disorders, and cancer, garlic has anti-inflammatory properties that may help to decrease arthritis symptoms. Some research shows that it may boost the functioning of certain immune cells to strengthen the immune system.

Ginger

Consuming ginger whether it’s in dried, powdered, or fresh form may also help to ease the symptoms of arthritis. You can add them to your sweets, soups, and teas.

Broccoli

Broccoli is one of the healthiest foods of all. It is also rich in vitamins K, C, and calcium, thus great for bone strengthening. It has been found that the essential components in it like sulforaphane can lower inflammation triggered by osteoarthritis as well.

Soy

Soybeans (edamame or tofu) are low in fat and rich in proteins as well as fiber. Just include them in your diet if you want to reap the advantages of omega-3 fatty acids.

Nuts

Nuts such as almonds, pine nuts, walnuts, and pistachios contain a high amount of calcium, zinc, protein, immune-boosting alpha-linolenic acid, fiber, and Vitamin E. They are also healthy for the heart and help in weight loss. 

Walnuts are rich in nutrients, omega-3 fatty acids, and compounds that may decrease inflammation associated with the joint disorder.

Berries

Berries like blueberries, blackberries, and strawberries contain a lot of vitamins, minerals, and antioxidants that can help to lower inflammation. Also, two plant compounds contained in it (rutin and quercetin) offer a huge number of health benefits.

Cherries

Cherries may lower the frequency of gout attacks and anthocyanins present in them offer an anti-inflammatory effect.

Spinach

This leafy green veggie is loaded with nutrients, plant compounds, antioxidants, and other essential components that can actually help your body lower inflammation caused by arthritis. 

The anti-oxidant kaempferol has been shown to lessen the effects of inflammatory agents related to RA and the progression of osteoarthritis.

Green Tea

Green tea contains antioxidants and polyphenols that help to slow cartilage destruction and inflammation. 

Grapes

Grapes contain a high amount of antioxidants, nutrients, and anti-inflammatory properties that help in coping with the symptoms of arthritis. Mainly the plant compound ‘proanthocyanidin’ has shown a significant decrease in arthritis.

Extra Virgin Olive Oil

Olive oil is rich in oleocanthal and heart-healthy fats that have properties the same as anti-inflammatory and non-steroidal drugs. It has been shown to decrease osteoarthritis and rheumatoid arthritis symptoms like joint swelling, inflammation, and cartilage destruction.

Tart Cherry Juice

Tart cherry juice (derived from the fruit of the Prunus Cerasus Tree) provides a broad variety of nutrients that may help to lower osteoarthritis. But make sure you look for the unsweetened juice.

Citrus Fruits

Citrus fruits like grapefruits, oranges, etc. contain a high amount of vitamin C. Research has shown that consuming the right amount of vitamins helps in maintaining healthy joints with osteoarthritis and prevents inflammatory arthritis.