What is good for arthritis? 10 anti-inflammatory foods to help relieve joint pain
Arthritis is a common chronic disease characterized by joint pain, swelling, and limited mobility. In addition to drug treatment, dietary modification is also an important way to relieve arthritis symptoms. This article will combine the hot health topics on the Internet in the past 10 days to sort out 10 foods that can help relieve arthritis, along with scientific evidence and dietary recommendations.
1. Anti-inflammatory food ranking list
| Ranking | food name | Main functions | Recommended serving size |
|---|---|---|---|
| 1 | deep sea fish | Rich in Omega-3 fatty acids, inhibit inflammation | 2-3 times a week, 100-150g each time |
| 2 | olive oil | Contains oleic acid, which has anti-inflammatory properties | 25-30ml daily |
| 3 | Turmeric | Curcumin may reduce joint swelling | 500-1000mg daily |
| 4 | cherry | Contains anthocyanins to relieve gouty arthritis | 10-15 pills daily |
| 5 | Broccoli | Contains sulforaphane to slow down joint damage | 3-4 times a week, 100g each time |
| 6 | nuts | Rich in vitamin E and healthy fats | 30g per day |
| 7 | green tea | Contains tea polyphenols, antioxidant and anti-inflammatory | 2-3 cups daily |
| 8 | garlic | Contains diallyl disulfide, inhibits inflammatory factors | 2-3 petals daily |
| 9 | whole grains | Rich in fiber, lowers C-reactive protein | 50-100g daily |
| 10 | yogurt | Probiotics regulate intestinal flora and reduce inflammation | 200-300ml daily |
2. Dietary principles for patients with arthritis
1.Increase intake of anti-inflammatory foods: Foods such as those listed in the table above, especially those rich in Omega-3 fatty acids and antioxidants.
2.Control pro-inflammatory foods: Reduce your intake of refined sugars, processed foods, red meat, and trans fats, which may increase inflammation.
3.maintain a healthy weight: Being overweight will increase the burden on joints. Controlling your weight through a reasonable diet can reduce joint pressure.
4.Vitamin and mineral supplements: Especially vitamin D, calcium, magnesium and other nutrients that are important for bone health.
3. Example of anti-inflammatory diet for one week
| Meals | Monday | Tuesday | wednesday | Thursday | Friday |
|---|---|---|---|---|---|
| breakfast | Oatmeal + blueberries + walnuts | Whole wheat bread + avocado + eggs | Greek yogurt + strawberries + chia seeds | Quinoa Porridge + Almonds | Vegetable Salad + Boiled Egg |
| lunch | Grilled Salmon + Broccoli + Brown Rice | Chicken Breast Salad + Olive Oil | Salmon sushi + miso soup | Grilled chicken legs + sweet potatoes + spinach | Tuna sandwich + vegetable soup |
| dinner | Stir-fried tofu with turmeric + multigrain rice | Grilled cod + asparagus + quinoa | Turkey Meatballs + Pumpkin Puree | Seafood stir-fry + brown rice | Vegetable Curry + Whole Wheat Bread |
| Extra meal | cherry | nuts | Carrot Sticks + Hummus | Apple + Peanut Butter | dark chocolate |
4. Recent Popular Arthritis Diet Research
1.Mediterranean diet has significant effects: Latest research found that arthritis patients who adhered to a Mediterranean diet reduced pain symptoms by 30%.
2.Intermittent fasting may be beneficial: Animal experiments show that moderate intermittent fasting can reduce levels of inflammatory markers.
3.New recommendations for vitamin D supplementation: Experts recommend that patients with arthritis should regularly check their vitamin D levels, and those who are deficient need to supplement appropriately.
4.Gut flora and arthritis: Recent studies have shown that intestinal flora imbalance may be related to the onset of arthritis, and probiotic foods deserve attention.
5. Precautions
1. Dietary conditioning cannot replace regular medical treatment. If you have serious symptoms, you should seek medical treatment in time.
2. Individual differences are large. Certain foods may cause allergies or intolerances, so you need to adjust according to your own conditions.
3. Only by adhering to healthy eating habits for a long time can you see the effect. It is recommended to change the diet structure step by step.
4. You can consult a nutritionist to develop a personalized diet plan.
Through scientific and reasonable dietary choices, arthritis patients can relieve symptoms and improve their quality of life to a certain extent. Remember, a healthy diet is only one part of a comprehensive treatment plan and should also be paired with appropriate exercise, medications, and regular checkups.
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