1. Fish
Great for: Rheumatoid arthritis
Here's some fin-tastic news! According to research conducted at Stockholm's Karolinska Institute and Hospital, eating fatty fish just once a week can halve your risk of developing rheumatoid arthritis. Certain types of fish, particularly salmon, tuna, mackerel, and herring, are packed with inflammation-fighting omega-3 fatty acids. To reap the benefits, experts recommend at least 3 to 4 ounces of fish, twice a week.
2. Soy
Great for: Rheumatoid arthritis
Besides being low in fat, high in protein and a good source of fiber, soybeans are packed with inflammation-busting omega-3 fatty acids. Opt for tofu or edamame beans to stock up on the health benefits of soybeans.
3. Olive Oil
Great for: Rheumatoid arthritis and Osteoarthritis
There are countless ways olive oil can boost our health. One of its benefits lies in the compound oleocanthal, which has properties similar to non-steroidal, anti-inflammatory drugs. While stocking up on olive oil will certainly do you a lot of good, it's not the only vegetable oil with health benefits. Try avocado oil, which has been shown to lower cholesterol. Another great option is walnut oil, which has 10 times the omega-3 that olive oil has.
4. Cherries
A number of studies conducted on cherries have shown that they may help reduce the frequency of gout attacks. The compound found in cherries - anthocyanins - have an anti-inflammatory effect. Besides cherries, you can also stock up on other red and purple fruits like strawberries, raspberries, blueberries, and blackberries.
5. Dairy
Great for: Osteoporosis and Osteoarthritis
Milk, yogurt and cheese are a good source of calcium and vitamin D - vital nutrients that are known to increase bone strength. Vitamin D has also been shown to boost the immune system. Furthermore, this nutrient is essential for calcium absorption. Leafy green vegetables are another alternative to dairy products - and are rich in both calcium and vitamin D.
6. Broccoli
Great for: Osteoarthritis
Broccoli is a fantastic source of vitamin K and C. It also contains a compound called sulforaphane, which has been found to prevent or slow down the progression of osteoarthritis. Broccoli is also a good source of calcium, known for its bone-building benefits.
7. Green Tea
Great for: Rheumatoid arthritis and Osteoarthritis
Packed with polyphenols (micronutrients) and antioxidants, green tea is believed to reduce inflammation and slow cartilage destruction. Another antioxidant in green tea, called epigallocatechin-3-gallate (EGCH), blocks the production of molecules, causing joint damage in people with rheumatoid arthritis.
8. Citrus
Great for: Rheumatoid arthritis and Osteoarthritis
Research shows that getting the right amount of vitamins may prevent inflammatory arthritis and maintain healthy joints with osteoarthritis. So, stock up on oranges, grapefruit, and limes - all great sources of vitamin C.
9. Grain
Great for: Rheumatoid arthritis
Opt for whole grains as part of your daily diet as they have been found to lower levels of C-Reactive Protein (CRP) in the blood. CRP is a marker of inflammation, which has been associated with heart disease, diabetes, and rheumatoid arthritis. Opt for foods such as oatmeal, brown rice, and whole-grain cereals.
10. Beans
Great for: Rheumatoid arthritis
Packed with fiber, this essential nutrient found in beans helps lower CPR. Furthermore, beans are an excellent source of protein - important for muscle health. With such a variety of beans available, some are also rich in folic acid, magnesium, iron, zinc, and potassium - all of which are essential for their heart and immune system benefits. Stock up on red beans, kidney beans and pinto beans in particular.
11. Garlic
Great for: Osteoarthritis
According to a number of studies, consuming foods from the allium family - such as garlic, onions, and leeks - may reduce effects of early osteoarthritis. Furthermore, researchers believe that the compound diallyl disulfide found in garlic may limit cartilage-damaging enzymes in human cells.
12. Nuts
Great for: Osteoarthritis and Rheumatoid arthritis
Nuts are a great source of protein, calcium, magnesium, zinc, vitamin E and immune-boosting alpha-linolenic acid (ALA). They are also rich in protein and fiber and have heart-healthy benefits. To reap the benefits of vitamin-packed nuts, opt for walnuts, pine nuts, pistachios, and almonds.
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