Arthritis is a form of rheumatic disease and is one of the most common problem across the world. However, research suggests that dietary changes may help alleviate the chronic pain associated with this condition. Some of the food that you must include in your diet to avoid and prevent Arthritis are discussed below.

Keep arthritis at bay, click here to know more

1. Whole Grains

Whole grains cause lower levels of C-reactive protein (CRP) in the blood. CRP is a marker of inflammation associated with many diseases, important one being rheumatoid arthritis. Foods like oatmeal, brown rice and whole-grain cereals are excellent sources of whole grains and prevent rheumatoid arthritis.

Incorporate whole grain in your diet, click here to know more

2. Beans

Beans are packed with fiber, an essential cofactor for many healthy functionaries of the body, and are also an excellent source of protein, which is important for muscle health. Red beans, kidney beans and pinto beans are known to keep rheumatoid arthritis at bay.

Beans are excellent source of fiber, click here to know more

3. Garlic

Studies have shown that people who regularly eat garlic show fewer signs of early osteoarthritis (OA). The chemical compound diallyl disulphide found in garlic helps to limit cartilage-damaging enzymes and bring relief in osteoarthritis.

Garlic can be consumed in form of a capsule, click here to know more

4. Nuts

Nuts are rich in protein, calcium, magnesium, zinc, vitamin E and immune-boosting alpha linolenic acid (ALA), as well as full of protein and fiber.  For osteoarthritis and rheumatoid arthritis walnuts, pine nuts, pistachios and almonds are helpful.

Nuts are nutritious as well as perfect for snacking, click here to know more

5. Olive Oil

Diets that are rich in olive oil reduce pain and stiffness in patients with rheumatoid arthritis. Olive oil’s anti-inflammatory properties are attributed to oleic acid, which contains polyphenols and omega-3 fatty acids, both of which are antioxidants.

Olive oil is beneficial for skin as well, click here to know more

6. Cruciferous Vegetables

Broccoli, cauliflower, brussels sprouts, kale, bok choy and other cruciferous vegetables as part of regular diet protect against the development of arthritis. Among these, broccoli is rated as one of the best food to prevent arthritis, as it is rich in vitamins K and C and calcium. It also contains a compound called sulforaphane, which helps prevent or slow the progression of osteoarthritis (OA).

Incorporate green vegetables in your diet easily, click here to know more

7. Vitamin D

People who consume more dietary vitamin D have a lower risk of developing rheumatoid arthritis and a decreased risk of osteoarthritis progression in the knees. Oily fish, tofu, fortified cereals, and dairy products naturally contain vitamin D.  One of the best ways is a 20-minute stroll in some vitamin D-stimulating sunlight.

Vitamin D is one of the most important vitamins for the bone, click here to know more

8. Vitamin C

Consuming a vitamin C-rich vegetables and food such as, grapefruits and limes reduces the risk of developing arthritis. This vitamin is known for its anti inflammatory and healing properties. In rheumatoid arthritis and osteoarthritis it prevents inflammation and helps to maintain healthy joints.

Vitamin C also keeps away cold and cough, click here to know more

9. Antioxidants

Antioxidants such as anthocyanins, beta-cryptoxanthin, polyphenols and epigallocatechin-3-gallate (EGCG) have positive implications on arthritis patients. Anthocyanidins found in foods like cherries and help to reduce inflammation. Beta-cryptoxanthin is a powerful antioxidant of the carotenoid family is converted to vitamin A in the body and helps prevent arthritis. Epigallocatechin-3-gallate (EGCG) blocks the production of molecules that cause joint damage in people with rheumatoid arthritis (RA).

Green tea is very rich in antioxidants, click here to know more

10. Omega-3 fatty acids

Omega-3 fatty acids prevents inflammation in the body and reduces the symptoms associated with arthritis. It is found abundantly in fishes and flaxseeds, walnuts and soybeans (tofu or edamame).

Omega acids are vital for healthy functioning of the heart as well, click here to know more

11. Dairy Products

Low-fat dairy products, like milk, yogurt and cheese are packed with calcium and vitamin D, that enhance bone strength. Vitamin D is essential for calcium absorption.

Vitamin D and calcium in dairy products, make it an ideal food for bone health, click here to know more

Overall, one should aim for a diet that’s high in fruits, vegetables, fish, nuts, legumes, and olive oil to help prevent arthritis and manage arthritis-related inflammation and pain.