Garlic contains diallyl disulfide, an anti-inflammatory compound that limits the actions of pro-inflammatory cytokines that lead to joint pain and cartilage damage. Garlic also reduces cholesterol and blood pressure.
Rich in Anti-Inflammatory Compounds
The fat in avocados is mostly monounsaturated, which helps your body regulate inflammation and other inflammatory responses. The fruit also contains a healthy dose of the antioxidant carotenoid lutein and vitamin E, which are linked to a decreased risk of the inflammation and damage found in early osteoarthritis.
Other anti-inflammatory foods include fatty fish, which is rich in omega-3 fatty acids, and many berries, which are rich in antioxidants and anti-inflammatory compounds like flavonoids. "Also, eat cruciferous vegetables - they're loaded with phytochemicals that prevent cancer and reduce the effects of aging," Larson says.
Another anti-inflammatory food is sweet potatoes, which are the staple starch in the Okinawan diet an eating pattern followed by some of the world's longest-living people. When roasted, the root vegetable's beta-carotene and magnesium are absorbed up to 400% better than when eaten raw. Try adding slices or mashed sweet potato to salads, or mixing with avocado for an anti-inflammatory guacamole.
Rich in Vitamins and Minerals
The avocado is rich in vitamins and minerals that help reduce joint inflammation and pain. It contains healthy fats, vitamin E and antioxidants such as lutein and zeaxanthin. The combination of these compounds helps reduce oxidative stress on the joints, which is a major cause of cartilage deterioration. It also provides the body with important nutrients like folate, potassium, calcium and iron.
Green tea is a good source of polyphenols, which can decrease inflammation and slow cartilage destruction. Citrus fruits are also high in vitamin C, and research shows that getting enough of this nutrient can help prevent RA and slow down osteoarthritis progression. Whole grains are another great source of vitamin C and can lower the levels of a protein called C-reactive protein (CRP), which is associated with heart disease, arthritis and diabetes.
A recent study showed that avocado unsaponifiables can inhibit undesired inflammatory molecules in the synovial fluid, reducing arthritic symptoms and stimulating cartilage repair. You can add avocado to salads or use it as a spread on sandwiches.
If your Joint pain last longer than a few days, consider taking over-the-counter pain relievers like :
Rich in Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats that can reduce inflammation and improve joint lubrication, which prevents the rubbing of joints. They also boost the immune system and promote eye health. They are found mainly in oily fish, but are also available as a supplement.
You can obtain omega-3 fatty acids from avocados and other fruits, vegetable oils, nuts, leafy vegetables and some types of meat. However, the best source is oily fish. The most important omega-3 fatty acid is alpha-linolenic acid (ALA), which can be converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) by the body.
A diet rich in Omega-3 fatty acids helps reduce the symptoms of rheumatoid arthritis and other inflammatory diseases, including ankylosing spondylitis, lupus and psoriatic arthritis. It also slows the progression of osteoarthritis and improves cartilage repair. The benefits of a fish-rich diet also extend to those with gout, an inflammatory disease that causes pain and stiffness in the big toe.
Rich in Fiber
Avocados are fruits (or, botanically speaking, single-seeded berries) covered by bumpy green skin thats rich in healthy fats and nutrients. Depending on the size of your avocado, one serving is filled with over 20 vitamins and minerals, including vitamin B6, vitamin C, vitamin E, and vitamin K.
This delicious superfood also contains monounsaturated and polyunsaturated fatty acids, which are considered heart-healthy fats that help lower your cholesterol levels. These healthy fats also promote a healthy bacterial balance in your gut, which helps keep inflammation and digestive discomfort at bay.
Additionally, avocados contain fiber, which is a nutrient that provides the body with many health benefits. A single avocado contains up to 14 grams of fiber, which is a significant amount of the recommended daily allowance. Research has shown that consuming high-fiber foods can improve your digestive health by shifting the growth of healthy bacteria in your colon and helping to add bulk to your stool and soften it, making it easier to pass.
