Food is a very important part of our lives. In fact, food can really help in fighting certain kinds of ailments and diseases. What we eat can indeed affect our health and the quality of our life. Arthritis is one such ailment or medical condition that can be managed better by consuming certain types of food. After lengthy research and analysis, arthritis experts have come up with something called a Mediterranean Diet that is rich in arthritis joint pain vitamins.
What is Mediterranean Diet?
Mediterranean diet plan for arthritis patients focuses very heavily on consumption of fish, veggies, fruits, whole grains, beans, and olive oil. The diet plan is prepared to reduce the inflammation and reduce associated pain. Here’s a list of the kind of foods you should eat under each category.
Fish: This is more the fatty fish like salmon, tuna, sardines which include high amount of omega-3 fatty acids. These acids help reduce the levels of C-reactive protein (CRP) and interleukin-6, the two proteins notorious for causing inflammation. Omega-3 acids also help reduce the morning stiffness of rheumatoid arthritis patients.
Veggies: Vegetables include a high amount of antioxidants which help fight inflammation and reduce swelling of joints. The kind of vegetables that are recommended here are cabbage, broccoli, sweet potato, tomatoes, and peppers. The brighter the colour of the vegetables, the more antioxidants are packed in them.
Fruits: Mediterranean diet recommends vitamin C rich fruits like oranges, strawberries, blackberries, kiwi, and pineapple. Vitamin C is known to reduce the progression of osteoarthritis which is quite a common condition.
Whole Grains: Arthritis experts recommend including foods made from whole grain kernel in your diet. You can include things like oatmeal, brown rice, whole wheat flour, and quinoa. These foods are high in fibre which is known to reduce the levels of CRP which causes inflammation of joints. Certain bacteria in our bodies feed on this fibre and release substances that further reduce inflammation.
Beans: Experts recommend consuming approximately one cup of beans like red kidney beans and pinto beans at least twice a week. These beans are good sources of fibre and phytonutrients which help reduce the CRP levels and fight inflammation.
Olive Oil: Extra virgin olive oil retains more nutrients because it undergoes less refining processes. The fats and oleocanthal of olive oil reduce the activity of COX enzymes which cause inflammation. It also works as an anti-inflammatory drug in our body.