Food can be used as medicine. If you have arthritis pain, eating foods with antioxidant, anti-inflammatory, and analgesic properties, as well as any drugs or other treatments your doctor recommends, may be beneficial. Foods good for arthritis and gout.
“Research is ongoing,” says Andrea Dunn, RD, LD, CDE, a registered dietitian. “However, scientists have discovered that certain foods may reduce inflammation and pain associated with arthritis.”
Dunn suggests the following foods for a diet that may aid in the relief of arthritis pain and the improvement of heart health.
1. Green tea is at the top of the list
Green tea, according to Dunn, is high in nutrients and antioxidants, and it has the ability to reduce inflammation. It has also been shown in animal studies to help reduce the incidence and severity of rheumatoid arthritis.
“Seek to achieve in order to reap the benefits.”
Two servings per day, hot or cold ” Dunn makes a point. “Use tea bags rather than powdered tea mixes, which are more processed.” If you drink decaffeinated coffee, make sure the process is completely natural.”
2. Salmon, tuna, sardines, and mackerel are all good choices
These fish are high in omega-3 fatty acids, which have been shown in studies to reduce inflammation. The Arthritis Foundation recommends eating a 3 to 4 ounce serving of these fish two or more times per week to protect the heart and reduce inflammation.
While fresh fish can quickly become expensive, one way to make it more affordable is to look in the freezer section or buy canned sardines, salmon, or tuna. If you must buy canned goods, make sure to choose lower sodium options. Foods Good for Arthritis and Gout.
3. Berries, apples, and pomegranates are all good choices
Berries are high in antioxidants, and the Arthritis Foundation reports that blueberries, blackberries, strawberries, cranberries, raspberries, and boysenberries are all beneficial to arthritis. You’ll get the same health benefits whether you eat them frozen, fresh, or dehydrated (no added sugar), so eat a variety of berries throughout the week.
Apples are also a good source of fibre and high in antioxidants. They also provide crunch and can help curb your appetite for unhealthy snacks, according to Dunn.
Pomegranates, which are classified as berry fruits, are high in tannins, which can help fight arthritis inflammation. For extra benefits, toss these into a salad or stir them into plain yoghurt.
4. Fruits and vegetables
Take it a step further by including anti-inflammatory ingredients.
Cauliflower, mushrooms, Brussels sprouts, and broccoli, in either frozen or fresh form, should be included in your daily diet. Add them to stir-fries, salads, or as a healthy side dish.
While big changes to your diet won’t happen overnight, gradually adding a variety of arthritis-friendly foods will benefit your overall health and how well you manage your arthritis pain.
5. Olive and canola oils
Choose these two varieties instead of vegetable or corn oil because they have a good balance of omega-3 and omega-6 acids, both of which are essential fatty acids. According to research, an olive oil component known as oleocanthal has anti-inflammatory properties and is also known to be beneficial to heart health.
6. Turmeric and ginger, respectively
Because of the chemicals found in these plants, ginger and turmeric are also known to have anti-inflammatory properties. Both are widely used in Chinese and Indian cuisine.
The scientific data on recommended daily or weekly intakes of ginger or turmeric are mostly with supplemented doses, but Dunn believes that a healthy sprinkling of these spices on foods or in beverages may provide limited health benefits. They’ll even add a little zing to your favourite dishes. In addition, a small amount of ginger can help soothe an upset stomach.
All nuts, unlike animal-based foods, are high in nutrients, low in saturated fats, and contain no saturated fat. Consume them on their own or combine them with your favourite sour cream, salad, or healthy dish.
“By replacing a serving of meat with just a quarter cup of nuts, you can avoid the irritation that comes with eating red meat,” Dunn explains. “Nuts, unlike steak, are a good source of fibre.” To reduce the amount of sodium in your diet, choose unsalted nuts.” Foods Good for Arthritis and Gout.
8. Whole grain
Whole grains do not have to be monotonous. There is a wide range of grains to choose from, including quinoa, farro, and bulgur. These varieties provide additional nutrients and fibre that only whole grains can naturally provide. The Arthritis Foundation recommends eating three to six ounces of grains per day to reap the benefits.
Dunn suggests using them as side dishes instead of more traditional options like white rice. Foods Good for Arthritis and Gout.
Because of its rich mixture of tomatoes, onions, and other vegetables, incorporating salsa into your daily diet is an excellent way to increase your intake of vitamin C, fibre, and antioxidants. Dunn suggests using it as a vegetable dip instead of the high-calorie dressings commonly found in grocery stores.
10. Chocolate (dark)
Although dark chocolate is a popular treat, no large-scale random control studies have been conducted to recommend dark chocolate candy in any quantity to reduce inflammation. If you like dark chocolate, look for one with a cocoa content of at least 70% or higher (the higher the cocoa content, the lower the amount of sugar in the chocolate).
“Just keep servings simple to limit saturated caloric intake,” Dunn advises. “For illustration, a A 1/2 of cocoa powder daily goes a long way for meaty flavor and chocolate enjoyment.”
Food to Eat in Gout
Consume Low-Fat Yogurt
For a gout-friendly breakfast or snack, top a nice plain low-fat yoghurt with some berries. Milk contains proteins that signal your body to eliminate uric acid, the cause of your condition. Foods Good for Arthritis and Gout.
Consume Citrus Fruits
Grapefruit, oranges, pineapples, and strawberries are high in vitamin C, which helps lower uric acid levels and prevent gout attacks. However, if you are taking colchicine for gout, you should avoid grapefruit. It may interfere with your medications.
Boost your healthy fats while also getting your antioxidants. Avocados contain a lot of vitamin E, which is an anti-inflammatory that can help with gout flare-ups.
Anthocyanins are the pigments that give cherries their deep purple-red colour. They provide an antioxidant boost and aid in the reduction of inflammation in the body. Foods Good for Arthritis and Gout.
Because many meats are (mostly) off the table, you can get your protein from plants like peas, beans, and lentils. They are uric acid-free and may even help prevent gout attacks.
Water and coffee are recommended beverages
Drink plenty of water to help flush uric acid from your system. Drink eight glasses of wine per day, or 16 if you’re experiencing a gout flare-up. Coffee can also be beneficial. Caffeinated coffee on a regular basis can help reduce the risk of gout.