Berries pack a double dose of anti-inflammatory properties. All fruits are high in antioxidants, which can help fight inflammation. Additionally, foods like blueberries, raspberries, strawberries and blackberries contain anthocyanins, which reduce inflammation.
Red Raspberries
Like strawberries, these berries are among the highest in vitamin C and anthocyanin. Animal studies have shown extracts from the fruit reduce inflammation and OA symptoms.
Berries: Berries, especially blueberries, are full of vitamins and antioxidants called flavonoids that fight inflammation. They also have chemicals that regulate your immune system, which can reduce chronic inflammation.
Blueberries: Studies have shown that blueberries contain anthocyanin, a flavonoid that can help reduce joint pain and stiffness in individuals suffering from knee osteoarthritis.
More recently, researchers have shown that taking fish oil supplements helps reduce joint swelling and pain, duration of morning stiffness and disease activity among people who have rheumatoid arthritis (RA). Best sources: Salmon, tuna, sardines, herring, anchovies, scallops and other cold-water fish.
Consuming healthy fats can increase joint health and lubrication. Foods high in healthy fats include salmon, trout, mackerel, avocados, olive oil, almonds, walnuts, and chia seeds. The omega-3 fatty acids in these foods will assist in joint lubrication.
Bananas and Plantains are high in magnesium and potassium that can increase bone density. Magnesium may also alleviate arthritis symptoms.
Blueberries are small, round, bluish-purple fruits or berries. If you eat blueberries daily they help reduce chronic disease risk, improve cholesterol levels and heart health, reduce high blood pressure, and provide other benefits.
There's no downside to eating blueberries every day because they're so healthy. But, Zumpano says you'll get the most benefits from fresh, uncooked organic berries. While delicious, blueberry pancakes or muffins aren't quite as healthy. “Antioxidants can be harmed by heat,” Zumpano explains.
According to a few studies, a bowl of blueberries can help in boosting immunity and can reduce the risk of diabetes, obesity and heart diseases. Moreover, consuming a small portion of berries daily can help in strengthening the metabolism and prevent any kind of metabolic syndrome and deficiency.
Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity.
Cherries. Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which decrease inflammation ( 83 , 84 , 85 , 86 ).
“The simple and attainable message is to consume one cup of blueberries daily to improve cardiovascular health.
Glucosamine and chondroitin are two of the most commonly used supplements for arthritis. They're components of cartilage—the substance that cushions the joints.
Milk protects joints and bones. You might drink milk to strengthen your bones, but it could also do your joints some good. A study reported in the June issue of Arthritis Care & Research found that women who drank low-fat or skim milk experienced a slower progression of knee osteoarthritis (OA).
Glucose-6-phosphate dehydrogenase (G6PD) deficiency: G6PD is a genetic disorder. People with this disorder have problems breaking down some chemicals in food and drugs. One or more of these chemicals are found in blueberries. If you have G6PD, check with your healthcare provider before eating blueberries.
A cup of blueberries contains 3.6 g fiber, excess consumption of blueberries can cause stomach discomfort, gastrointestinal problems like bloating, flatulence, diarrhea etc. It can also hamper the absorption of nutrients by our intestines and give rise to many health problems.
There is no specific time for eating blueberries. So, if you have a healthy snack recipe in mind, you can consume blueberries anytime. Adding blueberries to your smoothie is probably the healthiest way to enjoy blueberries.
Turns out it is rich in magnesium, a mineral that helps the body and brain relax and regulate melatonin. It's also naturally high in tryptophan. Blueberries are beneficial because they are loaded with antioxidants that protect us from stress caused by sleep disorders and help support brain health and memory.
At least three times a week is a good place to start. Some diabetics who have eaten at least three servings of blueberries every day reported improvement in their body's ability to regulate blood sugar. Healthier eating plans often recommend between 5-10 servings of fruits and vegetables every day.
Recent study findings suggest that blueberries may influence genes which regulate fat-burning and storage, helping reduce abdominal fat and lower cholesterol. When combined with a low-fat diet, blueberries might also lower triglycerides and improve blood sugar levels, each benefits of a comprehensive weight loss plan.
Unlike most fruits, avocados are a good source of vitamin E, a micronutrient with anti-inflammatory effects. Diets high in these compounds are linked to decreased risk of the joint damage seen in early osteoarthritis.
The arachidonic acid found in egg yolks can contribute to inflammation in the body. However, there's currently no evidence to suggest that eliminating eggs from your diet will prevent arthritis development or improve its symptoms ( 9 ).
Tea is one of the best beverages for arthritis patients due to its many health benefits. Green, black and white teas are all rich in anti-inflammatory compounds like polyphenols. Green tea is generally viewed as the most beneficial because of its active ingredient “epigallocatechin-3-gallate” or EGCG.