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5 anti-inflammatory foods
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Read the arthritis sufferer's guide to eating to ease joint pain and avoiding inflammatory foods.
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By Dr. Joey Shulman
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More than four million Canadians are affected by a chronic, debilitating disease known as arthritis. Not a single disease, arthritis is a category of more than 100 different diseases and conditions such as rheumatoid arthritis, osteoarthritis, gout, lupus, juvenile arthritis and others. Inflammation of the joints, swelling, and pain ranging from mild to severe are common symptoms of arthritis.
Osteoarthritis is the most common type of arthritis, affecting 1 in 10 Canadians. It's a chronic disease of the joints, especially weight-bearing joints such as hips, knees and ankles, and it develops when the linings of your joints breaks down. This leads to wearing away and spurring of bone, making it difficult to move.
If you or a loved one suffers from arthritis, read on. You can eat to keep inflammation at bay and avoid or ease pain. Here are 10 anti-inflammatory foods to stock up on during your next trip to the grocery store:
5 anti-inflammatory foods to eat
1. Cold-water fish -- Cold-water fish offers a rich source of omega 3 essential fatty acid DHA (docosohexanoic acid) and EPA (eicosapentanoic acid). This type of fat contains powerful anti-inflammatory properties and you'll find it in wild Atlantic salmon, herring, sardines and light tuna. You can also take distilled fish oil supplements.
2. Fruits and vegetables -- Fruits and vegetables are loaded with plant nutrients called phytochemicals and anti-oxidants that prevent -- and can even reverse -- the inflammatory process. When choosing fruits and vegetables, aim to include five to 10 servings per day. A serving is:
- 1 medium-sized fruit or vegetable
- 1/2 cup of juice
- 1 cup of salad
- 1/2 cup of canned or frozen fruits or vegetables
The more colourful the fruit and vegetable, the more nutritious and disease-fighting. Go for reds, purples, greens, yellow and orange fruits and vegetables. Include blueberries, raspberries, strawberries, broccoli, spinach, kale, carrots and sweet potatoes.
3. Ginger - Ginger offers potent anti-inflammatory effects so use it as a seasoning on food or brew it in tea.
4. Turmeric - A mustard-yellow spice from Asia, turmeric is also called curcumin and is the main ingredient in yellow curry. Scientific studies have shown that turmeric may help relieve arthritis by suppressing inflammatory body chemicals.
5. Nuts and seeds -- Nuts and seeds such as almonds, walnuts and sesame seeds also contain anti-inflammatory omega 3 essential fats. Sprinkle over a salad to get some extra crunch and anti-inflammatory benefits at the same time!
Don't forget fresh, clean water -- Often times, dehydration can fire up the inflammatory process. Flush your body out daily with six to eight glasses of fresh, clean water.
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