Anti-Inflammatory Nutritional Guide for Arthritis: 20 Foods to Integrate to Relieve Your Joints

Diet plays a crucial role in managing the symptoms of arthritis, a disease characterized by inflammation of the joints.

Adopting an appropriate nutritional approach can significantly help relieve discomfort and promote joint well-being. In this guide, we explore twenty specific foods known for their anti-inflammatory properties, with supporting scientific references.

1. Omega-3:
   • Sources: Salmon, walnuts, flax seeds.
   • Référence : Calder, P. C. (2015). Marine omega-3 fatty acids and inflammatory processes: Effects, mechanisms and clinical relevance.
2. Red Fruits:
   • Sources: Berries, cherries.
   • Référence : Erlund, I., Koli, R., Alfthan, G., Marniemi, J., Puukka, P., Mustonen, P., … & Jula, A. (2008). Favorable effects of berry consumption on platelet function, blood pressure, and HDL cholesterol.
3. Green Leafy Vegetables:
   • Sources: Spinach, kale.
   • Référence : Liu, R. H. (2003). Health benefits of fruit and vegetables are from additive and synergistic combinations of phytochemicals.
4. Ginger :
   • Source: Ginger root.
   • Référence : Grzanna, R., Lindmark, L., & Frondoza, C. G. (2005). Ginger—an herbal medicinal product with broad anti-inflammatory actions.
5. Turmeric:
   • Source: Turmeric powder.
   • Référence : Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health.
6. Fatty Fish:
   • Sources: Mackerel, tuna.
   • Référence : Calder, P. C. (2015). Marine omega-3 fatty acids and inflammatory processes: Effects, mechanisms and clinical relevance.
7. Nuts :
   • Sources: Walnuts, almonds.
   • Référence : Bullo, M., Lamuela-Raventos, R., & Salas-Salvado, J. (2015). Mediterranean diet and oxidation: nuts and olive oil as important sources of fat and antioxidants.
8. Flax seeds :
   • Source: Flaxseed.
   • Référence : Barcelo-Coblijn, G., Murphy, E. J., & Othman, R. (2008). Flaxseed oil and inflammation-induced bone loss is prevented by flaxseed oil but not macadamia nut oil.
9. Legumes:
   • Sources: Lentils, chickpeas.
   • Référence : Hermsdorff, H. H., Zulet, M. Á., Abete, I., Martínez, J. A., & Campión, J. (2011). Discriminated benefits of a Mediterranean dietary pattern within a hypocaloric diet program on plasma RBP4 concentrations and other inflammatory markers in obese subjects.
10. Broccoli :
    • Source : Broccoli.
    • Reference: Lopez-Chillon, MT, Carazo-Diaz, C., Prieto-Merino, D., Zafrilla-Rentero, MP, & Martinez, JA (2014). The influence of broccoli and Spanish radish on the metabolism of arachidonic acid in human colon cells.
11. Green Tea:
    • Source: Green tea leaves.
    • Référence : Singh, B. N., Shankar, S., & Srivastava, R. K. (2011). Green tea catechin, epigallocatechin-3-gallate (EGCG): mechanisms, perspectives and clinical applications.
12. Olive oil :
    • Source: Extra virgin olive oil.
    • Référence : Casas, R., Sacanella, E., & Estruch, R. (2014). The immune protective effect of the Mediterranean diet against chronic low-grade inflammatory diseases.
13. Apples :
    • Source: Apples.
    • Référence : Boyer, J., & Liu, R. H. (2004). Apple phytochemicals and their health benefits.
14. Peppers :
    • Source: Red peppers.
    • Référence : Jacob, K., Periago, M. J., Bohm, V., & Berruezo, G. R. (2008). Influence of lycopene and vitamin C from tomato juice on biomarkers of oxidative stress and inflammation.
15. Yogurt :
    • Source: Natural yogurt.
    • Référence : Schwingshackl, L., Schwedhelm, C., Hoffmann, G., Lampousi, A. M., Knüppel, S., Iqbal, K., … & Boeing, H. (2017). Food groups and risk of type 2 diabetes mellitus: a systematic review and meta-analysis of prospective studies.
16. Goji Berries:
    • Source: Goji berries.
    • Référence : Amagase, H., Sun, B., & Nance, D. M. (2009). Immunomodulatory effects of a standardized Lycium barbarum fruit juice in Chinese older adults.
17. The blueberries :
    • Source: Blueberries.
    • Référence : Seymour, E. M., Singer, A. A., Kirakosyan, A., Urcuyo-Llanes, D. E., Kaufman, P. B., & Bolling, S. F. (2008). Altered hyperlipidemia, hepatic steatosis, and hepatic peroxisome proliferator-activated receptors in rats with intake of tart cherry.
18. Kale:
    • Source : Chou kale.
    • Reference: Li, Y., Yao, J., Han, C., Yang, J., Chaudhry, MT, Wang, S., … & Yin, Y. (2016). Quercetin, inflammation and immunity.
19. Saffron:
    • Source : Safran.
    • Référence : Nam, K. N., Park, Y. M., Jung, H. J., Lee, J. Y., Min, B. D., Park, S. U., … & Lee, E. H. (2010). Anti-inflammatory effects of crocin and crocetin in rat brain microglial cells.
20. Lentils:
    • Source: Lenses.
    • Référence : McDougall, G. J., Shpiro, F., Dobson, P., & Smith, P. (2005). Different polyphenolic components of soft fruits inhibit α-amylase and α-glucosidase.

By incorporating these foods into your diet wisely, you can help reduce the inflammation associated with arthritis. However, it is always recommended to consult a healthcare professional for personalized advice.