Arthritis diet



Arthritis diet

Adequate food is essential to keep bones and joints in good condition. A diet high in natural plant foods, low saturated fats diet and moderate physical exercise according to your age, can help minimize the effects of this disorder.

You have to keep in mind that, besides the antioxidant vitamins A, C, and E, this diet, properly managed, can help reduce weight, which is one of the causes leading to the disease emergence in arthritic joints such as knees and hip.

*See more information on the most appropriate foods for weight loss

Recommended foods for rheumatoid arthritis and osteoarthritis diet

Omega 3 fatty acids sources
Omega 3 fatty acids sources

Omega 3 fatty acids arthritis

Foods containing omega 3 fatty acids have proved to be one of the most import type of food for the the control of arthritis, including rheumatoid arthritis, so they have to be taken into account in this type of diet. The most important foods containing omega 3 fatty acids are:

  • Bluefish. The richness in omega 3 fatty acids contained in oily fish (sardines, mackerel, tuna, mackerel, herring, etc.) helps reduce inflammation in the joint diseases. It is very effective in rheumatoid arthritis but it is also very useful for all types of arthritis and its consequences, such as arthrosis.
  • Vegetable oils rich in omega 3: Among them, the linseed oil, obtained from flaxseed (Linum usitatissium) (533 mg per 100 g) followed by canola oil, obtained from rapeseed (Brassica campestris) (111 mg) and walnut oil (104 mg) Other vegetable oils that contain omega 3 fatty acids are soybean, wheat germ oil or hazelnut oil.

Among the seeds, the most recommended are linseed and sesame seeds.

Antioxidant food for arthritis

Carrots are rich in antioxidants

All vegetables, specially those with dark green leaves, are very convenient. They all contain vitamin C, with antioxidant properties that neutralize the negative effect of free radicals on the joints. They also contain calcium and folic acid.

It is best not to cook them too much so heat do not spoil some of these components. Very convenient vegetable foods for arthritis diet are, for example, cabbage, Brussels sprouts, lettuce, broccoli, Swiss chard, celery, asparagus, cucumbers, parsley, etc.

Other vegetables such as carrots, because of their content in beta carotenes, are very convenient in arthritis diet. A good way to combine these foods consists on mixing a number of them to obtain varied fruit juices. It is a good idea to drink a few glasses every day day.

The squash family – cucurbitaceae – is a vegetable group containing a number of diuretic, laxative and detoxifying properties. Rich in potassium and vitamin A, they have detoxifying and diuretic properties. Within this group we must consider the importance of eating pumpkins, cucumbers, melons, water melons, zucchinis, or chayotes.

Anti inflammatory fruits for arthritis

In addition to vegetables, fruits are very convenient for arthritis diet, because of their anti inflammatory properties.Very suitable fruits for arthritis are jackfruits, apples, bananas, melons, watermelons, strawberries, blueberries, raspberries, avocados, or cherries

Nuts are also very suitable for joint health, for its richness in vitamins, especially vitamin E, selenium and calcium.

Whole grains for arthritis

The use of unrefined grains and their derivatives is also well suited for sufferers of arthritis. They provide minerals, especially selenium, and vitamins.

Their rich fiber content can prevent constipation, helping us to remove impurities from our body. They also contain carbohydrates that provide us a lot of energy allowing satiate our body for a long time without having to eat fats or other less desirable sugars.

The use of cereals, especially combined with fruits, helps prevent obesity, a key factor in the onset of osteoarthritis, that damages our joints.

In spite of their good properties, some arthritic people may show gluten intolerance, so the consumption of cereal grains ( wheat, barley and rye) should be avoided.

Milk and arthritis

Milk is good for arthritic patients. However, there are some patients who are intolerant to milk, so they must avoid it.

Soy milk is an alternative to cow’s milk, especially in rheumatoid arthritis patients who show intolerance to cows meat) In addition to this milk, we must refer to soy derivatives as useful products (tofu, soy yogurt, soy meat, etc.).

Vegetable juice for arthritis

It has been established that juice diets help improve conditions for people with joint diseases. In this type of diet you have only to take exclusively vegetable juices three days a week. In the first week they are taken only one day; in the second, two consecutive days; in the third, three consecutive days.

Among the best plants for this kind of diet we have carrots, celery and cabbage. However it is recommended to consult one’s doctor before starting such strict diets.

Food rich in vitamin C, such as acerola, are very convenient to help treat diseases and conditions resulting from body oxidizing.

More information about arthritis natural treatment.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

5 July, 2021

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