5 OF THE BEST FOODS TO HELP YOU KEEP YOUR JOINTS HEALTHY

what you eat may exacerbate or temper your arthritis and the symptoms that go along with it. Here, we outline 5 of the best foods to help you keep your joints healthy.

Our immune system is quite powerful, and protects us from various potential infections daily. But it can go awry and sometimes the result is an autoimmune condition like arthritis. Your genetics play a large role in whether or not you develop arthritis—including psoriatic arthritis—or any other autoimmune condition. Your environment is another factor—and that includes your diet. Put another way: what you eat may exacerbate or temper your arthritis and the symptoms that go along with it. Here, we outline 5 of the best foods to help you keep your joints healthy.

1.Salmon

CA HOI

Salmon is one of the best foods to help you keep your joints healthy – google image 

Try salmon, tuna, sardines, oysters or any other fatty fish or shellfish that’s packed with omega-3 fats (get our delicious and healthy salmon recipes). Not only do EPA and DHA fats have incredible anti-inflammatory properties, but research shows that people with rheumatoid arthritis who consumed decent doses of omega-3s (some via fish oil) reduced their morning stiffness and tender joints, boosted their grip strength, and—perhaps best of all—reported significant decreases in pain. Because most study participants received daily doses of omega-3s in excess of 3 grams, you should talk to your doctor about taking a supplement (either fish oil or in pill form) while also upping the omega-3-rich seafood in your diet.

2.Garlic

TỎI ĐEN CÔ ĐƠN CÔNG NGHỆ SINGAPORE

Garlic is one of the best foods to help you keep your joints healthy – Kentary

In some test-tube studies, garlic and its components have been shown to have cancer-fighting properties. They also contain compounds that may lower the risk of heart disease and dementia. Additionally, garlic has been shown to have an anti-inflammatory effect that may help decrease symptoms of arthritis.

In fact, some research has shown that garlic may enhance the function of certain immune cells to help strengthen the immune system. In one study, researchers analyzed the diets of 1,082 twins. They found that those who ate more garlic had a reduced risk of hip osteoarthritis, likely thanks to garlic’s strong anti-inflammatory properties. Another test-tube study showed that a specific component in garlic could decrease some of the inflammatory markers associated with arthritis. Adding garlic to your diet could benefit both arthritis symptoms and overall health.

3.Mango

XOÀI HÒA LỘC SẤY LẠNH

Mango is one of the best foods to help you keep your joints healthy – Kentary

Mangoes deliver plenty of good-for-you vitamins (hello, vitamins A, C and E), which have antioxidant properties, and also fiber—but it’s a specific compound: mangoferin—that newer, preliminary research shows may help control inflammation and protect your joints. Another reason to eat more mango: it’s always in season. There are so many mango varieties and they mature and ripen at staggered stages, giving us fresh mango year-round. There’s a growing list of other fruits that show promise when it comes to quelling inflammation, and specifically, arthritis. Add these to your grocery cart too: blueberries, raspberries and strawberries, plus dried plums and pomegranates.

4.Ginger

TINH BỘT GỪNG SẺ NGUYÊN CHẤT

Ginger is one of the best foods to help you keep your joints healthy – Kentary

Besides adding a burst of flavor to teas, soups and sweets, ginger may also help ease the symptoms of arthritis. A 2001 study assessed the effects of ginger extract in 261 patients with osteoarthritis of the knee. After six weeks, 63% of participants experienced improvements in knee pain. One test-tube study also found that ginger and its components blocked the production of substances that promote inflammation in the body. Another study found that treating rats with ginger extract decreased levels of a specific inflammatory marker involved in arthritis. 

Consuming ginger in fresh, powdered or dried form may reduce inflammation and aid in reducing symptoms of arthritis.

5.Walnuts

NHÂN ÓC CHÓ TỐT CHO BÀ BẦU

Walnut is one of the best foods to help you keep your joints healthy – Kentary

Walnuts are nutrient-dense and loaded with compounds that may help reduce the inflammation associated with joint disease.

One analysis of 13 studies showed that eating walnuts was associated with reduced markers of inflammation. Walnuts are especially high in omega-3 fatty acids, which have been shown to decrease the symptoms of arthritis. In one study, 90 patients with rheumatoid arthritis took supplements of either omega-3 fatty acids or olive oil. Compared to the olive oil group, those who received omega-3 fatty acids experienced lower levels of pain and were able to reduce their use of arthritis medications. 

Source: Eatingwell, Healthline

READ MORE

Leave a comment

Item added to cart.
0 items - VND0