Page 21 - Florida Sentinel 10-21-22

Health
Food is medicine. Along with any medications or other therapies your doctor advises, consuming foods with antioxidant, anti-in- flammatory, and analgesic characteristics may assist if you’re dealing with arthritic pain.
Here are 9 foods that could reduce arthritis pain and strengthen joints.
Green Tea
Green tea has a reputa- tion for being rich in miner- als and antioxidants as well as having anti-inflammatory properties. Rheumatoid arthritis can be less common and less severe, according to studies done on animals.
Mackerel, Sardines, Salmon, and Tuna
Omega-3 fatty acids, which are abundant in this fish, have been shown in tests to reduce inflammation. The Arthritis Foundation ad-
vises eating these fish in por- tions of 3 to 4 ounces two or more times a week to protect the heart and reduce inflam- mation.
While fresh fish can rap- idly become expensive, one way to reduce the cost is to shop in the freezer depart- ment or purchase canned sardines, salmon, or tuna. If you need to limit your sodium intake, be sure to se- lect lower sodium options when buying canned goods.
Apples, Pomegranates, and Berries
The Arthritis Foundation says that blueberries, black- berries, strawberries, cran- berries, raspberries, and boysenberries all have the ability to combat arthritis be- cause of their high antioxi- dant content. Consume a variety of berries throughout the week because they are healthy whether you eat them frozen, fresh, or dehy- drated (without added sugar).
Apples are a wonderful source of fiber and are high in antioxidants. Additionally, they add crunch and can aid in reducing your desire for
unhealthy snacking. Pomegranates, catego-
rized as berry fruits, are full of tannins that can help re- duce arthritis-related inflam- mation. Mix them into plain yogurt or add them to a salad for some extra advantages.
Vegetables
Take it a step further and incorporate anti-inflamma- tory veggies into your regular diet, such asfrozen or fresh broccoli, Brussels sprouts, cauliflower, and mushrooms. Add them to salads, stir- fries, or as nutritious side dishes.
While making significant dietary adjustments may take time, gradually intro- ducing a variety of foods that are beneficial for people with arthritis will improve your general health and how your arthritis pain is managed.
Olive and Canola Oils
These two types, which
have a good balance of omega-3 and omega-6 acids, both of which are required fatty acids, should be chosen instead of vegetable oil or maize oil. Oleocanthal, a component of olive oil that has been shown in studies to have anti-inflammatory qualities, is particularly ben- eficial for heart health.
Turmeric and Ginger
Ginger and turmeric are also known to have anti-in- flammatory qualities because of the compounds in these plants. Both are frequently utilized in Indian and Chi- nese cuisine.
The scientific evidence for the recommended daily or weekly intakes of ginger or turmeric is based primarily on supplemented doses; however, a modest improve- ment in health may result from a healthy sprinkle of these spices on foods or in beverages.
Nuts
Unlike animal proteins, all nuts are cholesterol-free, abundant in protein, and low in saturated fats. For an extra protein boost, eat them by
themselves or mix them into your preferred yogurt, salad, or nutritious dish.
Whole Grains
Not all whole grains have to be monotonous. There are many different options to choose from and add to your diet, including quinoa, farro, and bulgur. Only whole grains naturally include the additional minerals and fiber that these kinds add. The Arthritis Foundation ad- vises consuming three to six ounces of grains every day to gain advantages.
Try them in place of more traditional options like white rice as side dishes.
Salsa
Due to its rich mixture of tomatoes, onions, and other veggies, salsa is a fantastic method to enhance your in- take of vitamin C, fiber, and antioxidants.
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