If you have arthritis and are trying to control pain and flare-ups, the produce section will be a good stop that you can make in the supermarket. Many plant-based foods are rich in antioxidants nutrients that can offer protection against cell damage. Moreover, they can help decrease inflammation throughout the body and this includes the joints too. When choosing plant-based food to control arthritis flare-ups, keep in mind that the more color the better. Some of the vegetables and fruits that you can include in your plant-based diet to control arthritis flare-ups are discussed below.
Carrots, Squash, And Sweet Potatoes
These are bright red and orange-hued vegetables get their color from the presence of beta-cryptoxanthin. These pigments supply the vegetables with anti-oxidants that can help control arthritis flare-ups. The results of some of the studies also suggest that including vegetables rich in beta-cryptoxanthin in your plant-based diets can help reduce the risk of developing inflammatory conditions like rheumatoid arthritis.
Technically olives are fruits and will not be found in the produce section of the grocery store. Including olives and olive oil in your diet can help fight inflammation and can be helpful in controlling arthritis. Oleocanthal is an anti-inflammatory agent that is present in extra virgin oil. It has properties similar to ibuprofen, which is a medication used to control inflammation.
Green Leafy Vegetables
The various metabolic processes taking place in our body can lead to the production of free radicals that are related to inflammation and arthritis. Green leafy vegetables are good sources of antioxidants that can protect the cells of your body from free radical damage. Moreover, these vegetables are rich sources of calcium, which is essential to preserve bone strength.
Including cruciferous vegetables like broccoli, cabbage, cauliflower, etc in your diet provides another benefit. These vegetables contain a compound called sulforaphane that can block inflammatory processes. Studies on mice to find the effect of sulforaphane revealed that it is capable of slowing down cartilage damage, common in osteoarthritis.
Garlic, Shallots, And Onions
These are members of the allium family and are rich in an antioxidant called quercetin. Many studies are going on to find out the ability of this antioxidant to relieve inflammation and pain. These pungent vegetables also contain a compound called diallyl disulfide that is believed to reduce the number of enzymes in the body that can result in cartilage damage, thereby helping to control arthritis and its symptoms.