Fiber lowers C-reactive protein (CRP). This protein is a marker used by doctors to help diagnose heart disease, diabetes, and certain types of arthritis. Adding fiber to your diet is extremely important on many levels.
Add chia seeds, whole grains (not wheat) breads, oatmeal, brown or wild rice (not white), and red, kidney or pinto beans to your diet. As a side benefit, you’ll get folic acid and some trace elements important for good health.
2. Green Tea
Drink away arthritis pain and cartilage destruction with green tea. Green tea contains polyphenols, antioxidants that reduce both cartilage damage and inflammation. It also contains epigallocatechin-3-gallate, an antioxidant that blocks production of certain molecules that worsen rheumatoid arthritis.
Green tea has positive effects on preventing cancer, melting belly fat, helping hangovers, and lessening depression, among many other benefits. It is worth adding a nice hot cup a green tea to your daily routine. Don’t ruin the health effects by adding sugars or artificial sweeteners.
If you love Indian food, you are in luck. Turmeric is a commonly used spice that adds yellow color and tang to foods like curries. Tumeric is high in curcumin, an antioxidant and anti-inflammatory. It has a long history in folk medicine for warding off inflammatory diseases and now has research to back up the claims.
Add turmeric, eat curries and consider adding a supplement. The supplement is the fastest way to get the most benefit. Also add black pepper to your diet to increase absorption of curcumin.
4. Vitamin D and Calcium
Since arthritis is a bone disease, you need to support healthy bones. You need both Vitamin D and calcium. The fastest way to get both is through dairy products. Choose low fat versions and replace regular yogurt with Greek yogurt for greatest effect. Just make sure to get dairy with the lowest sugar and fats.
Other sources include leafy green vegetables like spinach, kale and broccoli. As a side benefit, broccoli contains sulforaphane, a compound that slows cartilage damage. Eat veggies raw, roasted or lightly steamed.
Anthocyanins are antioxidants found in dark red or purple fruits and vegetables. Antioxidants remove free radicals. If you have gout or osteoarthritis, try eating tart cherries or drinking unsweetened tart cherry juice.
Anthocyanins also have anti-inflammatory, anti-viral, and anti-cancer properties. They’ve been shown to help heart disease, obesity and to ward off urinary tract infections. You can’t go wrong snacking on dark red or purple fruits and vegetables.
6. Vitamin C Rich Foods
Love oranges? You’re in luck. Vitamin C slows progression of osteoarthritis. Get your Vitamin C from oranges, strawberries, pineapple, cantaloupe, broccoli, tomatoes, and bell peppers. Eat these raw, or as appropriate roasted or lightly steamed.
Try not to take supplements because too much Vitamin C can lead to kidney stones. Eating it is easier for your body to take what it needs and eliminate the rest. Vitamin C removes free radicals, lessening arthritis risk. It also helps repair bones, cartilage and other skeletal components.