Did you know that there are more than 100 types of arthritis?

As we age, our body starts to realize and catch onto the fact that we have worked it really hard, and now it’s time for it to take a break and start falling apart. Now, all hope is not lost! If you or someone you know suffers from joint inflammation and arthritic pain, these are few foods to introduce into your diet that could help!

1. Fruits! 

We all know we need to eat at least 2-3 serves of fruit per day, but choosing the right fruits might just be the answer to reducing your arthritic aches and pains. Opt for antioxidant-rich fruits like;

  • Mangoes
  • Cherries
  • Strawberries
  • Raspberries
  • Avocado
  • Watermelon
  • Grapes
  • Pomegranate

These fruits also contain high levels of Vitamin A, C and K which will help protect you from free-radicals. Bonus points for containing high calcium levels to boost bone density. Sprinkle these fruits on your morning porridge or have them as a snack or dessert topped with some yogurt. Smash your avocado, top with chili and lemon and spread it on toast. 

2. Green Leafy Vegetables

Remember when your parents used to make you (like you did to your kids) eat your greens? Well, it turns out, parents are always right – as usual. Eating leafy greens and cruciferous vegetables are not only going to keep you healthy but they contain sulforaphane which helps to block inflammation. Yes please! Additional benefits lie in slowing down osteoarthritis induced cartilage damage. Eat up a range of the follow and your knees will thank you;

  • Broccoli
  • Spinach
  • Brussels sprouts (minus the bacon and cheese sauce)
  • Kale
  • Swiss chard
  • Pak choy

Add your greens to smoothies (they taste better from frozen) or make big salads. Steam them, stir fry them, crisp them up like chips in the oven, yum!

3. Orange/Red Vegetables:

If you are getting ready for the cooler weather, orange veggies won’t be an issue to include in your diet. Why not make a range of soups including things like sweet potato, carrots, red pepper, squash and pumpkin. 

All of these orange-hued vegetables contain carotenoids and antioxidants which have been proven to help reduce the risk of developing arthritis. 

4. Spices

It’s time to get things a little tasty, a little warm, a little spicy! Adding the right spices to your cooking can really help to reduce inflammation and improve your arthritis. 

Here are some of the best:

  • Garlic – Helps to fight arthritis pain, cartilage damage and inflammation.
  • Turmeric – It’s curcumin component helps to reduce joint pain and swelling.
  • Ginger – Blocks inflammatory pathways and can reduce osteoarthritis symptoms.
  • Cinnamon – Inhibits cell damage caused by free-radicals. Great to combine with other spices.
  • Chili – Reduces cytokines and heals joint pain.

Use cinnamon in your smoothies, baking and soups. Chili is great in stir frys, soups and roasting and all other spices can be added to marinades, lattes, drink in teas or add for flavoring casseroles.

5. Fish/Omega 3:

Eating fish can be a great way to increase your consumption of Omega 3 essential fatty acids. These help to slow the development of arthritis, combine with Vitamin D supplement for added bone strength.

Opt for smaller fish like; salmon, sardines, tuna or mackerel to avoid excess mercury consumption (found in larger fish).

Wild-caught is best, but any fish you can find is better than none! Steam, poach, fry in a little coconut oil or bake your fish in the oven for best results. Why not add your anti-inflammatory spices on top for some flavor!

6. Red Wine 

We saved the best till last, those who are patient will be rewarded! Red wine, consumed in moderation has been proved to help with inflammation and reduces the risk of knee osteoarthritis and rheumatoid arthritis.

So, fill up a glass of your favorite red wine and get sipping! (Responsibly of course).

Source: Bioactive Food as Dietary Interventions for Arthritis and Related