13 DELICIOUS AND NUTRITOUS FOODS FOR PEOPLE WITH ARTHRITIS

ARTHRITIS CAN BE simply defined as inflammation to one or more joints. Osteoarthritis and rheumatoid arthritis are its two main forms. While the two conditions have different origins and require different treatments, the beneficial diet and lifestyle choices are basically the same for both.Eating more antioxidant-rich foods on a daily basis can assist in fighting inflammation, reducing swelling and relieving pain from your joints. Here are thirteen particularly nutritious foods that will help you deal with arthritis more effectively.

 1. BEANS Beans have a high fiber content that interacts and lowers C-reactive protein (CRP), a compound that marks inflammation related to heart disease, diabetes, and rheumatoid arthritis. They are also rich in dietary protein, which is important for maintaining muscle health. Beans are also a good source of many important nutrients, such as folic acid, magnesium, iron, zinc, and potassium. They can prevent heart disease, lower cholesterol, and help you manage your weight.

 2. BROCCOLI Like all dark leafy vegetables, broccoli comes full of important nutrients with great disease-fighting powers. It is a concentrated source of antioxidants such as vitamins A, C and K, while it also contains a special active compound called sulforaphane. According to research, this chemical could possibly inhibit or even prevent the progression of osteoarthritis. Moreover, broccoli is a non-dairy source of calcium, one of the most important minerals for strong bones.

 3. CABBAGE A member of the cruciferous family of vegetables, cabbage is packed with useful nutrients that contribute to numerous health benefits. It is worth mentioning that red cabbage has twice as much vitamin C as the green variety, while the latter contains twice the amount of folate. Both offer decent amounts of potassium and fiber. Savoy cabbage is also a good source of beta-carotene. Cabbage can help you increase your antioxidant intake and slow down the progression of arthritis.

 4. CHERRIES Both sweet and sour cherries come with an array of useful nutrients. They are a source of beta-carotene, vitamin C, as well as potassium. They also contain a great deal of anthocyanins. These natural compounds not only give cherries their lovely bright red color, they provide them with serious anti-inflammatory power. Anthocyanins are also found in other amazing fruit such as blueberries, strawberries, raspberries, and blackberries.

 5. CITRUS FRUITS Fruits like oranges, grapefruits, and limes are some of the best sources of vitamin C out there. Getting enough of this essential vitamin, will help you prevent inflammatory arthritis and keep your joints as healthy as possible. What's more, orange juice can contribute to lower blood pressure while tangerines can relieve digestive troubles. Finally, all citrus fruits are great options if you want to maintain healthy weight.

 6. FATTY FISH Fish is, without a doubt, one of the best things you can eat. While red meat is rich in saturated fat, fish and shellfish are fat-free, low-calorie foods rich in protein. They are also a fantastic source of omega-3 fatty acids- this is the kind of fats you definitely need to fight inflammation. They are sources of vitamin B12, niacin, magnesium, zinc, and phosphorus. Aim for three to four ounces of fish at least twice a week to reap the benefits. Oily, cold water fish, such as salmon, anchovies, mackerel, sardines, trout, and herring are all great options.

 7. KIWI At first glance, this fuzzy brown fruit doesn't look like much. However, once you cut a kiwi in half, you come across a surprisingly exotic image: bright green flesh sprinkled with a ring of small black seeds. Kiwis come with an abundance of antioxidants, including vitamins C and E. They also contain other important phytonutrients, such as lutein and zeaxanthin, both of which are closely related to eye health. Kiwis are also great for weight loss as they contain only 55 calories per fruit and are filled with fiber.

 8. NUTS Walnuts, pistachios, almonds, and pine nuts can add flavor to various dishes, but also give you a daily nutritional boost. They contain a good deal of protein, fiber, as well as calcium, magnesium, zinc, and vitamin E. Nuts can also supply you with alpha-linolenic acid (ALA), an essential fatty acid with immuneboosting properties. Furthermore, the combination of protein, fiber, minerals, and fatty acids is a great weight management aid while helping you keep your energy levels up.

 9. PEPPERS The varieties of pepper available are simply too numerous to count. With so many great options, there is no reason why peppers shouldn't have a place on your table every day. They offer a great deal of vitamin C at only 32 calories per item. They are loaded with other antioxidants, as well. Red peppers are particularly rich in beta-carotene while all varieties also contain vitamin B6 and folate in smaller amounts.

 10. PINEAPPLE You can find this sweet and tangy tropical fruit almost anywhere. Fresh, frozen, dried or canned, pineapples are extremely versatile and can accompany salad dishes, seafood, poultry, ham, and more. This exotic treat is a great choice for anybody who suffers from aching joints. Pineapple contains bromelain, a special type of enzyme with anti-inflammatory properties that can reduce swelling. Pineapples are also a source of manganese, a bone-building essential mineral that can also help you metabolize fats, cholesterol, and protein.

 11. PUMPKIN Pumpkins aren't just for Halloween. Regular consumption comes with extra benefits. They are excellent sources of fiber and iron. Like all bright-colored vegetables, they are rich in beta-carotene, which is a powerful antioxidant. They are also high in potassium, an important essential mineral for blood pressure control. Remember not to throw away the seeds! Pumpkin seeds are full of iron and protein. They also great sources of unsaturated fats, vitamin E, as well as B-complex vitamins.

 12. SPINACH This is one of the best dark leafy vegetables you can eat. Spinach can be served either cooked or raw, and it's literally packed with useful nutrients. Its impressive nutritional profile includes a good deal of vitamin A, potassium, vitamin C, riboflavin, and vitamin B6. This amazing vegetable is also rich in antioxidants, such as the carotenoids lutein and zeaxanthin.

 13. WHOLE GRAINS If your diet consists mostly of white, processed bread, rice, and pasta, consider switching to whole grain products. Whole grains come with a great deal of health benefits. To begin with, they are richer in nutrients than their white counterparts. They are full of vitamins and essential minerals including iron and folate, which help the body produce red blood cells. Furthermore, the increased fiber content of whole grain flours can help you feel full for longer, thus promoting weight loss. Losing those few extra pounds will take some pressure off your joints.

Eating more of these foods will give you a serious antioxidant boost and help you deal with the inflammation and pain that comes with arthritis. On the other hand, things like red meat, sugar, saturated and trans fats, and processed foods will only make your condition worse. Avoid these type of foods as much as possible. Finally, try to incorporate other healthy habits in your routine. Regular, mild exercise and weight management can also help you deal with both osteoarthritis and rheumatoid arthritis and improve your quality of life. HL