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Arthritis can be caused by disease or by overuse. The fact that you actively add foods that are good for bones and joints in your diet during the day will help your condition improve positively. So what foods are good for knee joints should eat?
1. Fish rich in healthy fats
Salmon, mackerel or sardines are typical fish rich in healthy fats. Omega 3 acids from these fish are known by doctors to have an impact on arthritis problems. Scientists opened a small study with 33 participants to follow a diet of fatty fish, lean fish, and meat four times a week. After 2 months of study, the group consuming fatty fish tended to have the highest reduction in inflammation.
In another analysis, omega 3 fatty acids reduced the intensity of osteoarthritis pain when you first wake up in the morning. Similarly, this substance also affects the arthritis problems you are having. Not only that, fish diet is not only good food for joints, but also good food for bones.
When using fish in your meal, you will be provided with vitamin D for bone development. In some cases, it is recognized that vitamin D deficiency leads to bone and joint problems. Therefore, you should at least eat fatty fish twice a week to minimize the risk of arthritis.
2. Garlic
Garlic is a spice we often use in the kitchen with health benefits as a natural antibiotic. According to analysis, garlic contains ingredients that prevent the spread of cancer cells. At the same time, they also improve heart disease or memory loss. Moreover, garlic is also said to be a good food for the knee joint when there is pain and swelling due to inflammation.
In fact, studies have shown that garlic has immune-boosting effects, so it can help improve overall strength and prevent some mild or beginner illnesses.
3. Ginger
Ginger can be used as a spice to increase the scent in foods or drinks. At the same time, this is also a good food for joints. In a study of 261 participating knee osteoarthritis patients, the benefits of ginger were evaluated. After 6 weeks of persistence, 63% of them reported that their knee pain was reduced.
A laboratory study that analyzed the ingredients produced the results we expected. The composition of ginger helps to prevent the production of substances that cause arthritis in the body. According to a therapeutic trial on rats, ginger extract actually reduced inflammation especially inflammation in the joints. Any dried, fresh or powdered form of ginger is beneficial for arthritis.
4. Broccoli
We know broccoli with many healthy uses for health. In the treatment of arthritis, broccoli also brings certain effects. When studying the diets of women, the researchers found that the groups that consumed broccoli had fewer markers of inflammation. At the same time, when analyzed, it has also been shown that in this food there are ingredients that support anti-inflammatory for the body.
When performed in vitro, experts detected sulforaphane. This is a compound that helps prevent the growth of rheumatoid arthritis cells. Another animal study has also shown this to be entirely plausible. However, nutrition scientists say that it is still worth analyzing more carefully before drawing conclusions about this food.
Đưa bông cải xanh vào thực đơn hàng ngày có thể giúp chống lại chứng đau và viêm khớp
5. Walnuts
Walnuts are a nutrient-dense food that may be linked to reduced inflammation and joint disease. After taking many times, walnuts have been included in the list of anti-arthritic foods. With ingredients containing omega 3 fatty acids, walnuts are definitely effective in the treatment of arthritis.
6. Berries
Nutrients such as antioxidants, vitamins and minerals are always provided when you use berries. In the survey data with women who like to eat strawberries and maintain 2 times / week will reduce the incidence of arthritis by 14%. Most of the berry groups analyzed contain healthy quercetin and rutin.
7. Spinach
Group of dark green vegetables, especially cruciferous vegetables, often bring many uses for our health. Spinach contains an antioxidant called kaempferol that helps reduce the impact of inflammation on joints. Especially for rheumatoid arthritis patients, this food is extremely effective. However, the research still hopes to find the main source of this vegetable to treat arthritis.
8. Grapes are good food for knee joints
Grapes were used as a placebo at a dose of 250 grams per day. After using it for 3 weeks, the researchers said that grape powder could effectively reduce the spread of inflammatory cells in the blood. In another study, grapes contained a compound called proanthocyanidin that may have beneficial effects on bones and joints. However, to speed up the experimental process, all studies were tested with the same catalyst. This can also be the reason why it's hard to see how your body is changing.
Hợp chất proanthocyanidin trong nho có thể mang lại hiệu quả tốt cho xương khớp
9. Olive oil
Olive oil is known to be a plant-based oil with good uses for children and the elderly. When experimenting with eating olive oil for mice for 6 weeks, there were positive results about this food. When joint inflammation subsides, the process of cartilage destruction at the same time stops. Especially, the ability to treat inflammation of olive oil has a higher effect than fatty fish groups.
10. Cherry juice
A good food for joints in the form of a main drink is cherry juice. When squeezing water, the body will easily absorb the maximum nutrients provided. This juice can also be used as a placebo to effectively treat inflammation. However, pure cherry juice is often sour, so many people choose to drink it with sugar. In fact, this will also be the cause of more arthritis symptoms.
Thus, choosing foods that are good for musculoskeletal health plays an important role in reducing inflammation and swelling. Moreover, the 10 foods mentioned above have many uses for the body and are easy to find in daily life.
To protect musculoskeletal problems, in addition to adding healthy foods, we also need to maintain a healthy lifestyle, combined with periodic health checks. Especially for the elderly, people with heavy work or office workers who move less.
Currently, the Department of Musculoskeletal - Vinmec International General Hospital has developed all kinds of diagnostic tests for rheumatic diseases under the implementation of a team of doctors and a system of modern equipment and machinery.
Some basic tests such as blood count, biochemistry, CRP test, antinuclear ANA... to check for inflammation in the body, thereby contributing to the differential diagnosis between rheumatoid arthritis rheumatism and a number of other diseases.
With quality medical care and good service, customers can be assured of the results of their visits to the hospital.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Source: healthline.com
