Six arthritis Foods, but it can make the disease more bearable, for people who suffer this evil.
Six Foods arthritis- Food cannot cure arthritis, but it can make the disease more bearable or complicated. Although sufferers are familiar with pain and crunching, small changes in diet can lead to big improvements in daily living with the disease and, by the way, can help you lose weight.
Meals with omega-3 fatty acids: fatty fish and nuts
1- Omega-3 fatty acids decrease the production of chemicals that spread inflammation. They also inhibit the enzymes that cause inflammation. Fatty fish also contain vitamin D, which helps prevent swelling and pain.
Six Foods arthritis
A proper arthritis diet should contain at least one gram of omega-3 a day. About 100 grams of salmon, for example, contain up to 1.5 grams of this fatty acid. It is also advisable to add nuts to salads.
Arthritis can affect people of any age.
2- Extra virgin olive oil
Olive oil contains oleocanthal, a substance that blocks enzymes involved in inflammation. Three tablespoons of extra virgin olive oil are equivalent to one tenth of a dose of ibuprofen, according to a study by the Monnell Chemical Senses Center in Philadelphia. It doesn’t sound like much, but every little change in diet counts. But don’t smear everything in oil either, not only because it’s not cheap, but because each spoon has 119 calories. One soup spoon a day is enough, in salads, bread or vegetables.
3- Peppers, citrus and other foods rich in vitamin C
Vitamin C protects collagen, the main component of cartilage. Although it is very beneficial, it should not be abused: inadequate amounts can be counterproductive for certain types of arthritis, such as osteoarthritis.
A Canadian study of a sample of 1,317 men found that those who took 1,500 milligrams of vitamin C through food or daily supplements had a 45% lower risk of developing gout (an arthritic-type metabolic disease) than those who consumed less than 250 milligrams per day.
Eating 200 to 500 milligrams a day is ideal. An orange, for example, has about 200. And in any case it is more advisable to eat foods with vitamin C, not supplements.
Arthritis, but it can make the disease more bearable
4- Brazil nuts
Brazil nuts are an important source of selenium: 272 micrograms in just three or four nuts, compared to 63 micrograms in 85 grams of tuna.
A low level of selenium in the body may be related to rheumatoid arthritis. The mineral helps antioxidants clean up free radicals that damage cells, promotes thyroid gland regulation, and may even prevent cancer.
It is recommended to consume between 55 and 200 micrograms per day. If you find Brazil nuts hard to find, or don’t like them, they can be replaced with a serving of tuna, veal or turkey, or 12 micrograms of cooked oatmeal.
5- Onions and leeks
Leek and onion contain quercetin, an antioxidant that can inhibit inflammatory substances, much like aspirin or ibuprofen, according to some studies. Apples, cabbages and cherry tomatoes are also rich in quercetin. It is enough to take, a ration of some of these vegetables a day.
6- Green tea
Studies show that certain antioxidant components in green tea can decrease the severity of arthritis. One such study, conducted by a team at the University of Michigan, found that epigallocatechin-3-gallate, an antioxidant present in tea, decreases the production of substances that cause joint damage in arthritis patients.
It is advisable to drink three or four cups of green tea a day, avoiding the decaffeinated versions, which do not contain some of the beneficial nutrients of the infusion. It does not take away the pain, but it makes it more bearable.
Arthritis can be reduced by eating a variety of vegetables
THREE FOODS TO AVOID
1- Seafood and red meat (if you have drop)
Gout appears due to the accumulation of uric acid in the blood, which forms crystals that painfully settle into the joints.
Purine is a compound abundant in shellfish, meats, fatty foods, milk, and beer, which is converted into uric acid. These foods should be completely banned for anyone suffering from gout: clams, oysters, mussels, anchovies, herring, mackerel, and all types of shellfish.
It is not recommended to eat more than 17 grams of lean meat, chicken or fish a day. The rest of the protein intake must be supplemented with legumes.
2- Sunflower and soya oil
These oils have high levels of omega-6 fatty acids, which cause increased inflammation. Care must also be taken with all products made industrially with this type of oil.
Some studies suggest that sugar may cause increased inflammation. Although it provides rapid energy, it does not last over time, and can be a liability for arthritis sufferers who are already suffering from fatigue.
Six Foods arthritis