Im a doctor – here are five anti-inflammatory foods to ease arthritis pain

Arthritis describes a group of diseases marked by inflammation characterised by pain, swelling, tenderness and warmth in the joints.

Fortunately, an anti-inflammatory diet can play a “significant” role in reducing arthritis pain, according to Dr Sunni Patel, from Dish Dash Deets.

“While they may not provide a cure for arthritis, incorporating these foods into your diet can potentially help ease symptoms and improve overall joint health,” the doctor told Express.co.uk.

Therefore he shared the five “best” anti-inflammatory foods that could do this with gusto.

1. Fatty fish

Packed with omega-3 fatty acids, fish, like salmon, mackerel, sardines, and trout, can help reduce joint pain and stiffness in people with arthritis, the doctor explained.

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Dr Patel recommended aiming for at least two servings of oily fish per week, with each serving being about 85 to 120 grams, to achieve a “good dose” of omega-3 fatty acids.

2. Turmeric

Turmeric’s yellow bright colour comes from a compound with strong anti-inflammatory and antioxidant properties, known as curcumin.

“There is no specific daily recommendation for turmeric, but including it in your diet (paired with black pepper to increase its absorption) as a spice or in dishes regularly can be beneficial,” the doctor said.

The World Health Organization (WHO) has determined zero to three milligrams per kilogram of body weight to be an acceptable daily intake.

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3. Ginger

Whether you drink it in your tea or add it to your curry, ginger offers natural anti-inflammatory properties that can help alleviate arthritis pain.

The doctor recommended including one to two teaspoons of fresh ginger or ginger powder in your daily diet.

4. Berries

Between strawberries and blueberries, berries are also rich in antioxidants and anti-inflammatory compounds. 

These properties may help reduce inflammation and oxidative stress in the body, Dr Patel explained.

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He added: “Aim for at least one cup of berries per day as part of your fruit intake. This provides a good source of antioxidants.”

5. Leafy greens

Leafy greens, including spinach, kale and Swiss chard are natural sources of vitamins, minerals, and antioxidants that can help combat inflammation.

Therefore, the doctor advised incorporating a serving of leafy greens into your daily meals, such as salads or smoothies.

While the amount of each anti-inflammatory food needed to reap its benefits can vary depending on individual factors such as age, gender, activity level, and overall diet, the overall guidelines can provide a general advice, the expert concluded.

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