6 foods people with arthritis should eat

Strawberries, blueberries, beans, and yogurt have anti-inflammatory effects and are good for people with arthritis when eaten regularly.

Symptoms of arthritis typically include swelling, pain, stiffness, and reduced mobility. The disease results from wear and tear on joints over time. Arthritis can also be caused by autoimmune diseases, in which the body's immune system attacks joint tissue.

Below are foods and drinks that are beneficial for people with arthritis.

Dark chocolate

Cocoa and dark chocolate contain antioxidants that have anti-inflammatory properties. Flavonoids in cocoa can fight inflammation and oxidative damage. Eating a piece of dark chocolate every day can provide health benefits.

Fruit

Many fruits are rich in flavonoids and polyphenols that have antioxidant, anti-inflammatory and pain-relieving properties. Good fruits for arthritis sufferers include blueberries, raspberries, strawberries, pomegranates, apples, oranges and grapefruit.

Oranges can help reduce inflammation and pain. Photo: Mai Cat — Oranges help reduce inflammation and joint pain. Photo: *Mai Cat*

Vegetable

Dark leafy greens, broccoli, beets, sweet potatoes, and cabbage are foods that arthritis sufferers should eat. They provide antioxidants, polyphenols, fiber, vitamins, and minerals.

Red and orange vegetables such as sweet potatoes, pumpkins, carrots, and red bell peppers contain vitamin A and carotenoids that are essential for immune function and anti-inflammatory processes.

Vitamin K deficiency increases the risk of developing osteoarthritis of the knee. Dark green leafy vegetables are rich in vitamin K, which plays a role in bone and cartilage mineralization. Collard greens, spinach, kale, and broccoli contain this vitamin.

Bean

Black beans, green beans, soybeans, and lentils provide fiber and plant protein, and can be a good substitute for meat if you want to reduce your meat consumption. Beans are also a good source of iron, folate, potassium, and magnesium, which are beneficial for bone health.

Nuts

Some nuts are high in healthy fats like omega-3 fatty acids, which help fight inflammation. Nuts are also rich in beneficial protein and fiber. People with arthritis should eat nuts every day, such as flaxseeds, walnuts, chia seeds, and pistachios.

Cereal

Whole grains contain more antioxidants, fiber, and other nutrients than refined grains. A 2017 review from Boston University, USA, based on two studies, with more than 6,000 people, found that higher total fiber intake was associated with a lower risk of osteoarthritis symptoms.

Vitamins E and B, selenium, and magnesium in whole grains are also anti-inflammatory, which helps with arthritis and overall health.

Whole grains should be eaten such as oats, brown rice, quinoa, millet, sorghum, barley. The recommended daily amount is 3-6 servings, each serving is 28 g.

Mai Cat (According to Very Well Health )

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