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Arthritis diet: One of the best diets to help reduce symptoms – what to include

Fitness & Health:

Arthritis is a very common condition that affects more than 10 million people in the UK, according to the NHS. If you’ve been diagnosed with arthritis, changes to your diet could make a major difference to your ailing joints.

Nutritionist, Nancy Clark said: “Eating an anti-inflammatory diet will help joints.

“We want to go toward more natural, closer to the earth, and less-processed foods, while avoiding fried and processed foods, trans fats, and charred meat, which increases inflammation.

“Foods such as cherries, red peppers, canned salmon, oatmeal and turmeric have been proven to help with joints.”

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Fruits and vegetables

Fruits and vegetables are loaded with antioxidants.

These chemicals act as at the body’s natural defence system and helps to neutralise unstable molecules called free radicals.

Research has shown that getting the right amount of vitamins aids in preventing inflammatory arthritis and maintain healthy joints.

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Nuts and seeds

Nuts and seeds come in small packages but can deliver big benefits for people with arthritis, said the Arthritis Foundation.

The charity continued: “Many nuts and seeds are a good source of polyunsaturated and monounsaturated fats, which lower cholesterol and reduce the heart disease risks that can be higher in people with certain types of arthritis.”

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Oily fish

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are called marine fatty acids because they come from fish.

Experts strongly advise a diet rich in oily fish due to the foods ability to help inhibit inflammation in the body.

Omega-3s interfere with immune cells called leukocytes and enzymes known as cytokines, which are both key players in the body’s inflammatory response.

The marine omega-3 fatty acids nip inflammation in the bud before it ignites, said Kim Larson, a nutritionist from the Academy of Nutrition and Dietetics

She added: “They really help to tamp down inflammation in the body on a cellular level.”

Calcium and vitamin D

Calcium is integral for building and protecting strong bones, making it an important substance for people suffering with joint pain.

Experts advise to include at least three portions of calcium containing foods in your day, aiming for low-fat varieties to reduce your intake of saturated fat.

Calcium can be found in dairy products such as low-fat milk, yoghurt and cheese, green leafy vegetables, soya products with added calcium, almonds and some fish (such as sardines and pilchards).

Calcium and vitamin D work together to protect one’s bones.

Calcium helps build and maintain bones, while vitamin D helps your body effectively absorb calcium.

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