Arthritis is often a crippling disease associated with the elderly but modern statistics show that around 60% of people with arthritis are either young adults or middle-aged people. In fact, an estimated 294,000 children under age 18 have some form of arthritis or rheumatic condition which translates at around 1 in every 250 children in the United States. 
Early symptoms of arthritis range from excessive fatigue, tenderness or pain in joints, joint swelling, stiffness, and loss of joint range of motion all of which can progress to excessive pain.
Anti-Inflammatory Foods To Help Relieve Arthritis
While there is not one diet that will cure arthritis, there are some foods that can help improve symptoms alongside any medication you may be on to contain your arthritis. Here are some foods that you may consider incorporating into your daily diet.
1. Olive Oil
Extra virgin olive oil has many health benefits but apart from containing heart-healthy fats it also contains oleocanthal which has similar properties to anti-inflammatory drugs. The omega 3 also goes towards helping and easing joint pain which can also be found in other oils such as avocado oil and walnut oil.
2. Citrus Fruit for Vitamin C
Vitamin C is hugely involved in preventing inflammatory arthritis and maintaining healthy joints with osteoarthritis. The best way to get your recommended vitamin C is through citrus fruits such as oranges, grapefruit, lemons and limes. Vitamin C recommendation stands at 75 milligrams (mg) per day for women and 90 mg per day for men.
3. Green Tea
Green tea is another health boosting addition to your diet but especially if you’re suffering from any form of arthritis. Green tea contains polyphenols which are antioxidants that are believed to reduce inflammation and even slow cartilage destruction.  Having a few cups a day will help to ease pain and prevent further inflammation.
4. Dairy For Vitamin D
While dairy such as milk and cheese has been known for adding calcium to the body, it’s the vitamin D that is essential for calcium absorption. Vitamin D is found in dairy and even dark leafy vegetables and helps accelerate the calcium to the bones and joints. This will give extra support to bone structure and help prevent further inflammation.
5. Omega-3 Fish
Omega-rich fish such as salmon, tuna, mackerel and herring play a major part in reducing inflammation of the joints. DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are the main players in decreasing swelling and pain in patients suffering from different types of arthritis. Experts recommend at least 3 to 4 ounces of fish, twice a week.
Broccoli has been found to be quite the superfood when it comes to arthritis. The green vegetable contains a compound called sulforaphane which has found could help prevent or slow the progression of osteoarthritis. Not only that, but it also contains vitamin C and calcium which is great for promoting bone health and anti-inflammation.
7. Whole Grains
Whole grains lower levels of C-reactive protein (CRP) in the blood. CRP measures general levels of inflammation in your body and high levels are associated with heart disease, diabetes and rheumatoid arthritis. Consuming foods such as brown rice, whole grain breads, whole grain cereals and oatmeal can help towards lessening inflammation.
While you may not be popular with the people around you, munching on garlic has been known to lessen the signs of early osteoarthritis. This is down to a compound called diallyl disulphine which is found in the allium family of foods including garlic, onions and leeks. It’s thought to limit enzymes in human cells that promote cartilage-damaging.
3 Foods People With Arthritis Should Avoid
Fried and Processed Foods: These foods promote inflammation in the body so cutting back on them can actually help to restore the body’s natural defences and lessen inflammation in arthritis symptoms.
Refined Sugars: AGE (advanced glycation end product) is a toxin that appears in some foods including sugar. High amounts result in an increase in AGEs which can result in triggering inflammation in the body. Cutting out any foods containing refined sugar like candy, white flour-baked goods and soda drinks.
Salt and Preservatives: Reducing your salt intake will help towards lowering joint pain as excessive consumption causes inflammation. Make sure you eat foods that contain less preservatives and don’t have added salt.
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