Millions of Americans suffer from arthritis. While there is no cure for the condition, following an arthritis prevention diet can go a long way toward helping to slow down the progression of the disease and ease symptoms. Simply by incorporating certain foods into your daily meals that contain vitamins, minerals and other compounds, has shown to greatly help to ease the pain and progression of arthritis.
Delicious and Totally Nuts!
One group of foods in particular is showing to be a joint’s best friend and should be included in any dietary plan. What group of foods can help? Nuts!
There are two kinds of arthritis:
- Osteoarthritis (OA) – the deterioration of cartilage in the joints
- Rheumatoid Arthritis (RA) – an immune disease that destroys the tissue lining joints
Fortunately there are some simple ways to help reduce the severity of OA and RA symptoms. Maintaining a healthy weight, getting regular exercise and following an arthritis prevention diet are simple ways to improve your quality of life if you suffer from either type of arthritis.
Nuts and seeds are packed with the potent antioxidants, vitamin E and minerals like selenium, copper and magnesium, which have shown to be very beneficial in combating the stiffness, limited mobility, chronic inflammation and pain in joints ravaged by arthritis.
A study published in the Journal of Clinical Nutrition found that men and women who consumed the most nuts over a 15-year period had a much lower risk of dying from inflammatory disorders like RA.
Other research found that many arthritis sufferers had poor bone density, a common condition linked to a lack of adequate magnesium in the diet. Nuts are loaded with magnesium.
The Nutty Nine
- Almonds – there are many good things for the body contained in one little nut, such as vitamin E and powerful antioxidants to help rebuild damaged tissue.
- Walnuts – one of the richest sources of omega-3 fatty acids found in a plant-based food. These nuts are also a good source of protein.
- Hazelnuts – are full of PACs (proanthocyanidins), which are very potent antioxidants. They are also a rich source of vitamin E.
- Pecans – full of healthy fats, vitamins and minerals that fight inflammation.
- Pine nuts – are a good source of vitamin C, a powerful antioxidant; vitamin D for stronger bones; and pinoliec acid, which can help you to feel more full, and aid in managing weight, and a healthy weight is easier on sore joints.
- Flaxseeds – are a rich source of omega-3 fatty acids like walnuts.
- Pumpkin seeds – often tossed out in favor of the flesh of the pumpkin, these seeds should be in your diet for their high magnesium content and ability to act as a natural anti-inflammatory.
- Sesame seeds – one of the world’s oldest condiments, this tiny seed packs a powerful load of vitamin E, selenium and even contains calcium.
- Sunflower seeds – are rich source of selenium, magnesium and linoleic acid.
Consuming more nuts and seeds are a good idea for anyone looking for the optimal arthritis prevention diet to help preserve their joint tissue, reduce inflammation and manage their weight. Because nuts are calorically dense and also concentrated sources of essential fatty acids, vitamins, minerals and antioxidants, a bite of nuts little goes a long way.