5 Best Foods That Help Manage Arthritis Symptoms

Arthritis is a group of diseases that cause swelling, stiffness, and pain in the joints, that may affect people of all ages, races, and genders.

Arthritis, treated poorly or unmanaged, can affect your quality of life.

Fortunately, adjunct to medical treatment, there are also specific foods you can add to your diet to help manage arthritis symptoms. In fact, 24% of those with rheumatoid arthritis expressed that their diet played a significant role in the severity of their arthritis symptoms.

Here are 5 best foods that help manage arthritis symptoms:

1. Ginger

A study conducted in 2001 observed the effects of ginger extract in 261 patients diagnosed with osteoarthritis of the knee. In the course of 6 weeks, 63% of the participants exhibited significant improvements in knee pain.

Another small research study found that ginger and its anti-inflammatory components actually block the production of inflammatory substances in the body.

Add ginger to your diet via fresh, dried, or powdered form, to reduce inflammation and help manage arthritis symptoms.

2. Garlic

Garlic has been found to contain anti-inflammatory compounds that may help manage arthritic symptoms and reduce the inflammatory markers associated with arthritis.

3. Fatty Fish

Fatty fish such as mackerel, salmon, trout, and sardines are rich in omega-3 fatty acids that have potent anti-inflammatory effects.

A small study was conducted among 33 participants who consumed lean meat, lean fish or fatty fish four times a week. After eight weeks of observation, those who ate fatty fish showed decreased levels of inflammatory compounds.

A combined analysis of 17 studies also found that taking omega-3 fatty acid supplements significantly reduced joint pain levels, the number of painful joints, morning stiffness, and the usage of pain relievers in people diagnosed with rheumatoid arthritis.

The American Heart Association recommends a weekly intake of at least two servings of fatty fish to get the most benefits out of its anti-inflammatory properties.

4. Walnuts

Walnuts are packed with nutrients and compounds that may help reduce the inflammation responses associated with arthritis.

13 studies found that eating walnuts significantly reduced inflammatory markers in the participants. Like fatty fish, walnuts are also rich in omega-3 fatty acids.

5. Broccoli

Broccoli, known as one of the healthiest foods out there, can also help reduce your body’s inflammatory responses.

A study observed 1,005 women who consumed broccoli and other cruciferous vegetables regularly and found that they had decreased levels of inflammatory markers.

Broccoli contains sulforaphane, a compound that blocks the formation of a cell type in your body involved in the development of rheumatoid arthritis.

Read the full article by Healthline here for the complete list of the best foods for managing arthritis symptoms.