In the United States alone, more than 46 million American adults are suffering from arthritis, and the figures are expected to reach to 67 million by the year 2030. A decade ago, the economic cost of arthritis amounted to $128 billion – imagine how big it costs right now. Arthritis is a medical condition which is very common among adults aged 50 and above and has been the most common cause of disability. The pain associated with arthritis is excruciating. This causes limitation of movement and severely affects a person’s quality of life. Each year, arthritis causes more than 36 million visits to the ambulatory care department, 744,000 hospital admissions and approximately 19 million people reports limitations in their activities.

The facts mentioned above should tell us about the seriousness and severity of arthritis. This underlines the importance of prevention. In order to help you win the battle against arthritis, here are some foods that possess the capability of fighting off arthritis:

• Salmon

  Salmon has been considered to be one of the healthiest fish because it contains high levels of healthy fats and it is a rich source of omega-3 fatty acids. Aside from that, it is also packed with folate, vitamin D and calcium. Another health benefit of eating salmon other than its effects on the management of arthritis is its effects on the cardiovascular system. It lowers high blood pressure levels, raises good cholesterol, repairs artery damage and prevents the formation of blood clots.

  When buying salmon, or any other fish, choose the ones that are wrapped individually. This would ensure that bacterial contamination is avoided. Choose fish with bright, clear eyes and steer clear of fish with opaque and sunken eyes. Cook the salmon the same that you bought it to ensure freshness.

• Bananas

  Bananas are most popular for its rich potassium content but aside from that, bananas are also excellent sources of vitamin C, folate and vitamin B6 – all of which work together to fight arthritis. Additionally, bananas can be easily digested and is packed with soluble fiber, an important element when you are trying to shed off the excess weight. Plus, it also helps normalize bowel movement.

  There are various ways to incorporate banana into your daily diet if you are getting tired of eating it just as it is. For one, you may add it to your favorite oatmeal at the start of the day. You may also put it on healthy salads. Another thing, you may want to make a banana smoothie during a particularly hot day. Just remember that bananas tend to brown fast. To avoid such, toss the bananas into a water and lemon juice mixture. The acid in it will help preserve the banana.

• Sweet peppers

  One green sweet pepper is packed with 176% of your daily vitamin C needs, and the yellow and red varieties has two times more vitamin C. This makes sweet peppers a very rich source of vitamin C more than citrus fruits. But other than vitamin C, sweet peppers can also be rich sources of folate and vitamin B6 which makes them excellent arthritis-fighting agents.

  In order to preserve the pepper’s nutrients, store them inside the refrigerator. Take it out when you are ready to cook them. Remember to take out the seeds because they are tough and bitter. You may juice a pepper up and add it to your drinks or you may simply sauté it and serve it as a side dish.

• Sweet potatoes

  Sweet potatoes are root vegetables often found growing in tropical climates. The Center for Science in Public Interest once named sweet potatoes as having the most nutritional value among other vegetables. Considered to be a powerhouse of nutrients, sweet potatoes are excellent sources of dietary fiber, vitamin B6, folate and vitamin C.

  Buy fresh sweet potatoes because they are far healthier than canned ones. Canned potatoes are swimming in heavy syrup which gets rid of vitamins C and B. Also, store the sweet potatoes in a cool, dark and dry place. Do not put them inside the refrigerator because this will cause the potato to become hard and ultimately lose its nutritional value.

• Lentils

  Dried legumes such as lentils are excellent sources of folate. In fact, one cup of lentil provide 90% of your folate daily needs. Aside from that, lentils are packed with vitamin B6, soluble dietary fiber and protein. All these nutrients helps protect our body from arthritis, cancer and heart disease.

  However, some people are wary of eating lentils because these are associated with excessive gas production. In order to help minimize gas, drain the lentils thoroughly before you add them to dishes or before you eat them. What actually causes the gas are the sugars found in beans and legumes and the body cannot digest them. However, these sugars are water soluble and they leak out when you are cooking the lentils.

• Green Tea

  Green tea boasts of a lot of polyphenols, powerful antioxidants that have been subjected to numerous studies and had been found to be helpful in the prevention of conditions such as heart disease and cancer. However, studies conducted in mice with induced arthritis revealed that green tea reduced onset of the disease by up to 50%. Follow up studies conducted at the Ohio’s Case Western Reserve University, this time done on humans, revealed the same results.

  When making tea, remember to use boiling water. This releases tea’s flavorful compounds in a much faster way.

• Soybeans

  Soybeans and other soy products like tempeh and tofu have been known for their cardiovascular benefits. But they also help protect bones due to their isoflavone content, calcium and vitamin E.

• Pineapple

  Pineapple contains an anti-inflammatory compound known as bromelain. And since arthritis is the inflammation of the joints, the anti-inflammatory properties of pineapple help ease signs and symptoms of inflammation associated with arthritis. Aside from pineapple, ginger and blueberries also contain anti-inflammatory compounds which are very valuable for people with arthritis.

Sources
rd.com
besthealthmag.ca
womenrepublic.co.uk
arthritis.org