Selasa, 27 Agustus 2013

The Best Diet for Arthritis

The best diet for arthritis is a healthy plan that most people could benefit from. The diet decreases joint pain and inflammation. It contains foods high in fiber, antioxidants and plant sterols. As important as it is to know what to eat, you also need to know what foods to limit or avoid.


    Eat a well-balanced diet. According to the University of Washington Orthopedics, the best diet for arthritis includes foods from each of the five food groups. Avoid foods containing excessive amounts of sugar, sodium, saturated fat, trans fat and cholesterol. And only drink alcohol in moderation. Excessive amounts can cause inflammation and joint pain.

Fiber-Rich Foods

    The Arthritis Foundation says to eat a variety of fiber-rich foods. Not only does fiber help rid your body of toxins, but it also helps you maintain or lose weight. The more weight on your joints, the more painful your joints can become. Fat cells can produce cytokines, a protein that encourages joint inflammation.

Plant-Based Foods

    The best diet for arthritis also contains a variety of plant-based foods. Beneficial plant-based foods include fruits and vegetables, beans and lentils, olives and chocolate. Drink green tea and other tea varieties. Tea contains anti-inflammatory ingredients of phytochemicals and antioxidants. Substitute fresh herbs for salt. Include herbs known for their anti-inflammatory properties such as garlic, cinnamon, rosemary, basil, curry powder and turmeric, according to the USDA.

Omega-3 Fatty Acids

    The Arthritis Foundation advises getting your fill of omega-3 fatty acid foods. Omega-3s decrease joint inflammation and pain associated with arthritis. Omega-3s are prevalent in cold-water fish, such as salmon, herring, mackerel, sardines, trout and albacore tuna. A serving size is about the size of a deck of playing cards, or 3 oz. Omega-3 is also found in olives and olive oil, walnuts, flax seeds, pistachios, almonds and canola oil. Enjoy a palmful size serving.

Low-Fat Protein

    Consume low-fat protein, which provides antioxidants known for their anti-inflammatory properties. Enjoy poultry without skin, fish baked with herbs or a black bean chili.

Harmful Omega-6 Foods

    Limit your intake of foods that increase inflammation, such as those high in omega-6 fatty acids. Omega-6 fatty acids are found in safflower, soybean, corn and cottonseed oil, egg yolks and margarines. Also, stay away from fried foods, substituting them with steamed, poached, baked or grilled versions. Fried foods can increase joint inflammation and pain since they often contain omega-6 fatty acids. Other foods that include omega-6s are beef, pork, lamb, buffalo, deer and processed snack foods high in salt, sugar and fat. Substitute fresh fruits and vegetables, unsalted nuts and wholegrain products (made without partially hydrogenated oil or shortening).

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