Do your hands hurt? Maybe your ligaments? Or maybe your muscles? It is joint pain, which affects more than 10 percent of the Spanish population. And maybe the solution isn’t that far off: change your diet and eat anti-inflammatory foods that strengthen your bones and your immune system.
There’s a kind of love-hate relationship with our joints. We love being strong, running and, of course, skillfully operating the remote control. But everything changes when the pains appear and more in times of high temperatures that inflame everything. But have you tried filling the fridge with the most effective foods for joint pain?
The first thing you should know is that gluten-containing foods are the worst for the well-being of your joints, according to studies. And the next thing it’s good to know, you have succulent offers at the supermarket to improve your diet and relieve aches and pains. Take note of the 10 best anti-inflammatory foods.
Spinach, strength against rust
Have you ever wondered why the mythical Popeye loved to swallow spinach? He had powerful reasons. Spinach is rich in antioxidants and has been shown to reduce inflammation, pain and slow the progression of osteoarthritis.
An infinite number of studies confirm the existence of a lower incidence of degenerative diseases in those people who have started an increase in the consumption of fruits and vegetables. This is due to the high content of various antioxidants found in these foods.
The antioxidant action of spinach will help you fight the damage caused by free radicals in our body. Plus, you can make several delicious dishes with spinach… and they even generate electricity and hydrogen!
Fish, omega 3 for inflammation
Varieties of fatty fish – such as salmon, tuna and trout – along with their natural oils, have a high omega-3 content, an effective ‘soldier’ in your battle against inflammation. They also help to quickly reduce joint pain and their high amounts of vitamin D also help to alleviate the symptoms of arthritis and similar diseases.
Annals of the Rheumatic Diseases’ has published the results of a study that reflected how mice fed fish omega-3 fatty acids had healthier joints than those fed saturated fats (especially in animal products) or omega-6 fatty acids (sunflower oils). It is a proven fact in numerous works.
Nuts, a classic
We all know the nutritional power of nuts. But they also contain very high amounts of calcium, magnesium, vitamin E or proteins that strengthen the immune system. Specifically, nuts are high in omega-3 fatty acids, which help reduce osteoarthritis and the pain of rheumatoid arthritis.
In a University of Pennsylvania study, a daily diet of nuts was found to help lower basal (resting) blood pressure and pressure in response to stress. And you have up to five varieties: do you know them?
Saffron, the anti-inflammatory agent
This species with denomination of origin La Mancha acts as an anti-inflammatory agent and helps to reduce the symptoms of arthritis. Studies have shown that crocine, which is one of the main compounds of saffron and the one that gives it its characteristic reddish colour, has anti-inflammatory, antioxidant and antiproliferative qualities. Therefore, it is highly effective in people suffering from joint pain.
As a prodigious balm, saffron not only has anti-inflammatory properties, but also helps strengthen your brain, among other multiple benefits. And its taste in love.
Broccoli, the wonderful plant
It is a classic in all health food listings and also deserves a place among the best anti-inflammatory foods. Because it contains a molecule called sulforaphane, it helps relieve joint pain and helps decrease the symptoms of rheumatoid arthritis.
In the study ‘Clinical and molecular evidence of broccoli, glucorafanin and sulforaphane consumption in humans’, published in ‘Hospital Nutrition’, it was reported that consistent results are obtained “with the clinical parameters glycaemia and lipid profile and the molecular parameters of oxidative stress”. And the latest breakthrough against cancer also bears his name.
Citrus, vitamin C for our limbs
Our immune system never seems to have enough vitamin C. Oranges, grapefruit and other citrus fruits are high in content, which helps prevent inflammatory arthritis and joint pain. “If you have arthritis, getting the right nutrients can positively affect your health and help alleviate the symptoms of the disease,” the Arthritis Foundation warns.
And according to work published in the Annals of the Rheumatic Diseases, “people with a high daily intake of vitamin C from fruits and vegetables are three times less likely to develop arthritic joint disease than those with less healthy diets.
Cherries, juice for your stones
Cherry trees are not only one of the most beautiful trees in existence. It turns out that research has shown that consuming its fruit gives excellent results in people suffering from osteoarthritis, a painful disease that damages the tissue that covers the ends of the bones of a joint.
The anthocyanins found in cherries have a fantastic anti-inflammatory effect. And more benefits: they relieve and prevent gout attacks.
You have no excuse, for you have at your disposal a thousand ways of consuming them. These pigments can also be found in other red and purple fruits such as strawberries, raspberries, blueberries and blackberries.
Keeping C-reactive protein at bay
Various scientific studies have proven that whole foods – such as brown pasta, oatmeal, brown rice or whole grains – reduce the levels of C-reactive protein in our blood.
This protein is related to several diseases, including arthritis. It is sent into the bloodstream in response to inflammation, the body’s way of protecting tissues when an injury or infection occurs. Ultimately, it is what causes pain, redness, and swelling in the injured or affected region.
Garlic, the eternal miracle
In addition to being one of the star flavors of summer, garlic has miraculous effects in preventing symptoms and diseases. And it’s also an excellent anti-inflammatory food.
In addition to lowering blood pressure and preventing heart disease, it will help reduce the symptoms of swollen joints and reduce the risk of osteoarthritis.
In the garlic is the allicina, that liquid of yellowish coloring that you find when you crush it or cut it. It has multiple properties: anti-inflammatory, antibacterial, antioxidant and improves blood circulation. An unbeatable cocktail.
Pinto beans, pure taste and well-being
Legumes are one of the main foods that should be included in anti-inflammatory diets, as studies suggest. And among these, one of the most interesting are the pinto beans.
Abundant in fiber, they contribute to reduce levels of C-reactive protein, as well as whole foods. They are also rich in proteins, folic acid, iron, magnesium and potassium, which strengthen our immune system.