In The Kitchen With Arthritis: Foods To Avoid
The goal of an anti-inflammatory diet for arthritis is to reduce inflammation and the joint degeneration and pain it causes.What Are Anti-Inflammatory Foods?
You can influence inflammation by eating anti-inflammatory foods, such as leafy greens and colorful vegetables, and avoiding these 7 inflammatory foods:
Keeps Our Cardiovascular System Healthy
Asparagus is good for our heart and improves our cardiovascular health as it contains various nutrients like vitamins, minerals, antioxidants, phytonutrients, and dietary fibers, etc.
Vitamin C, vitamin A and other relevant compounds in asparagus protect our cardiovascular system from free radical damage and allows it to perform at an optimal level.
Dietary fibers in the asparagus reduce LDL cholesterol and thus minimizes the risk of atherosclerosis, a leading cause of several cardiovascular problems.
Potassium, a natural vasodilator present in the asparagus relaxes blood vessels and thus provides relief from hypertension or high blood pressure which could give rise to cardiovascular problems like heart attack, heart stroke, coronary artery disease, and irregular heartbeat, etc.
Vitamin K in the asparagus prevents the accumulation of calcium in the arteries and prevents them from hardening and blocking.
Vitamin B-1 in the asparagus regulates homocysteine levels in our system and thus minimizes the risk of increased inflammation, irritation of blood vessels, and other cardiovascular problems.
Make Our Hair Strong And Lustrous
Asparagus makes our hair strong and lustrous due to the presence of essential nutrients in them.
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols, etc in asparagus protect our hair follicles and scalp from free radical damage and minimizes the risk of hair fall, split ends, etc.
Vitamin C enhances collagen production that maintains skin elasticity and keeps our hair healthy.
Other nutrients like vitamin B complex, zinc, selenium, and magnesium, etc also improves our scalp health, and make our hair strong and lustrous.
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Asparagus Helps In Fetal Development
Periods of rapid growth like in times of pregnancy, infancy and adolescence requires adequate intake of folate. It can be beneficial to have asparagus during these periods as it is one of the best natural sources of folate.
Intake of folic acid supplements during pregnancy helps to prevent pregnancy loss and protects the fetus from neural tube defects (birth defects of the brain, spinal cord or spine.
How Does Food Affect Gout
If you have gout, certain foods may trigger an attack by raising your uric acid levels.
Trigger foods are commonly high in purines, a substance found naturally in foods. When you digest purines, your body makes uric acid as a waste product .
This is not a concern for healthy people, as they efficiently remove excess uric acid from the body.
However, people with gout cant efficiently remove excess uric acid. Thus, a high-purine diet may let uric acid accumulate and cause a gout attack (
10 ).
Foods that commonly trigger gout attacks include organ meats, red meats, seafood, alcohol and beer. They contain a moderate-to-high amount of purines .
However, there is one exception to this rule. Research shows that high-purine vegetables do not trigger gout attacks .
And interestingly, fructose and sugar-sweetened beverages can increase the risk of gout and gout attacks, even though theyre not purine-rich (
16 ).
For instance, a study including over 125,000 participants found that people who consumed the most fructose had a 62% higher risk of developing gout .
On the other hand, research shows that low-fat dairy products, soy products and vitamin C supplements may help prevent gout attacks by reducing blood uric acid levels (
Summary: Foods can either raise or lower your uric acid levels, depending on their purine content. However, fructose can raise your uric acid levels even though it is not purine-rich.
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Chia Seeds And Flaxseeds
Fish such as sardines, salmon, and tuna are chock full of omega-3 fatty acids and considered to be anti-inflammatory. One large study12 of middle-aged and elderly women found that those who consistently ate one or more servings of fish each week were 29% less likely to develop rheumatoid arthritis, caused by joint tissue inflammation.
If you dont like the taste of fish, you can try taking fish oil supplements. A product with at least 2:1 EPA to DHA ratio of omega-3 fatty acids is often recommended.13
Black beans, lentils, and other members of the legume family are high in fiber and rich in antioxidants that help decrease inflammation.14–16 They also are a good way to get protein in your diet without consuming red meats, which are associated with increased inflammation.17,18
Keep in mind that each body is different. For example, berries are considered anti-inflammatory, but if you have an allergy to them or they dont make you feel good, stop eating them. You can also try to reduce your arthritis symptoms by avoiding foods and drinks that trigger inflammation in the body, such as fried foods and sugary soda.
Its a good idea to discuss with your doctor or dietitian before you change your diet or start taking supplements.
Are Mushrooms Good For Arthritis
Mushrooms are good for arthritis patients as they are rich in nutrients and they retard inflammation. They are the richest vegetarian source of vitamin D, which is important in maintaining healthy bones, muscles, and immunity. Other foods which are good for arthritis are:
- Fatty fish like sardines, salmon, and fresh tuna
- Unsweetened cocoa
- Cherries
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Asparagus Juice Good For Heart Health
Homocysteine is produced in blood when amino acids are broken down in the body. Asparagus contains Vitamin B in abundance which helps to maintain an optimum level of homocysteine in your body.
Serious problems like damage of blood vessels, venous thrombosis which is clotting of blood in your veins and atherosclerosis which can lead to cardiac disorders are caused if homocysteine levels go beyond the permissible limit to control it start eating asparagus.
Higher level of homocysteine can lead to coronary artery disease. So asparagus helps to maintain the homocysteine levelin your blood and ensures that your heart remains in a healthy condition.
Ways To Build An Arthritis
Crafting an arthritis-friendly diet? Not all salads are created equal. What starts as a healthy foundation of vegetables often winds up suffocated in condiments and high-fat toppings.
Be picky about what you put on your salad, says Barbara Rolls, PhD, professor and Guthrie chair in nutritional sciences at Pennsylvania State University, University Park. When you cut down on calorie-dense ingredients, you can ultimately eat more salad, she says.
Build a healthier salad with these tips:
Load up on greens: Dark green, leafy vegetables like romaine lettuce and field greens are high in fiber and nutrients. Baby spinach is a great choice. One cup has 60 milligrams of calcium, 335 mg of potassium and high doses of iron.
Mix in color: Adding a wide range of colors is the best way to get a variety of nutrients, says Rolls. Artichoke hearts, asparagus, bell peppers, broccoli, cucumbers, carrots, radishes, red cabbage, red onions and tomatoes have few calories but a big nutritional punch.
Dress cautiously:The dressing is the biggest source of calories because of the fat content, says Rolls, who recommends reduced-fat or vinaigrette dressings or simply using less on your salad. Olive oil, paired with balsamic vinegar, is a really good choice because its a healthy fat, she says.
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Health Benefits Of Asparagus
You can consume this herb in different forms such as boiled, raw, steamed or even you can make soup of it. People add asparagus in their weight loss diet and also it protects skin cells from harmful toxins which are good for skin whitening. We also discuss the side effect of Asparagus and its cultivation details.
How To Prepare And Cook Asparagus For The Best Taste
Before you eat asparagus spears, youll want to trim off the white, woody ends, usually by about 1 inch. Asparagus can be served whole or it can be chopped into 1-inch pieces. Raw asparagus makes a great addition to a salad, but more often than not youll find it cooked. It can be prepared in virtually any way: grilled, roasted, sautéed, steamed, or blanched. If youre in a hurry, you can even cook asparagus in the microwave. Just place the spears in a microwave-safe dish with a little water and heat for three to four minutes or until tender.
The spears should be somewhat crisp when theyre cooked. Youll know youve cooked them too long if theyve lost their bright green color. Overcooking them will result in lost flavor, and excess cooking will also destroy some of the nutrients.
People enjoy asparagus plain or with a bit of butter, salt, and pepper. Others will add a squeeze of lemon juice, a sprinkle of parmesan cheese, or a spoonful of hollandaise sauce. Asparagus also goes well with spices such as nutmeg and allspice and herbs including dill, thyme, basil, and marjoram.
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Is There A Specific Diet To Manage Psoriatic Arthritis Symptoms
It’s not necessary or even beneficial, in many cases, to follow a commercialized diet for psoriatic arthritis . Instead, focusing on eating whole, unprocessed foods and limiting the amount of processed or refined foods you eat is a better approach if you’re not sure how to do this on your own, working with a registered dietician or nutritionist will allow you to develop a customized plan that works for you.
“There are certainly some diet principles that help all patients, but you have to find one that is practical and sustainable,” says Dr. Koval. “This, along with conventional medications and treatments, can go a long way in controlling symptoms.”
The only prescribed diet Dr. Young suggests for people with psoriatic arthritis is the Mediterranean diet, primarily because all the foods you eat are known to be anti-inflammatory .
” rich in fruits and veggies, which contain antioxidants, and is also rich in omega-3 fatty acids…which help reduce inflammation as well as stiffness in the joints,” Dr. Young says.
Plus, the diet is really more of a way of life as opposed to a traditional “diet,” which means it isn’t restrictive, doesn’t cut out entire food groups, and isn’t focused on counting calories.
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What Foods Should You Eat
Although a gout-friendly diet eliminates many foods, there are still plenty of low-purine foods you can enjoy.
Foods are considered low-purine when they have less than 100 mg of purines per 3.5 ounces .
Here are some low-purine foods that are generally safe for people with gout (20,
- Fruits: All fruits are generally fine for gout. Cherries may even help prevent attacks by lowering uric acid levels and reducing inflammation (
- Vegetables: All vegetables are fine, including potatoes, peas, mushrooms, eggplants and dark green leafy vegetables.
- Legumes: All legumes are fine, including lentils, beans, soybeans and tofu.
- Nuts: All nuts and seeds.
- Whole grains: These include oats, brown rice and barley.
- Dairy products: All dairy is safe, but low-fat dairy appears to be especially beneficial (
- Beverages:Coffee, tea and green tea.
- Herbs and spices: All herbs and spices.
- Plant-based oils: Including canola, coconut, olive and flax oils.
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It Promotes Cognitive Function
Another benefit of asparagus is that it contains a good amount of folic acid. This nutrient not only improves the health of pregnant women and helps the fetus develop, but its also beneficial for the brain, as demonstrated in this study carried out by the University of Chile.
- Asparagus therefore reduces the risk of cognitive impairment. Its also believed that it can help you to get a better nights sleep, combat insomnia and even treat depression. However, there is no scientific evidence to support these claims.
Make Our Immune System Stronger
Asparagus strengthens our immune system, the defense mechanism of the body that helps in the prevention and treatment of various microbial infections and diseases, and as well as injuries and wounds.
Vitamin C, vitamin A and other antioxidantal compounds present in the asparagus protect our immune cells aka white blood cells from free radical damage, and thus strengthens our immunity.
When our immunity is stronger, we are less likely to get a cough, cold, fever, and flu, etc.
Vitamin C also enhances the production of white blood cells and further strengthens our immunity.
The anti-inflammatory properties of vitamin C also play a significant role in improving our immunity.
Glutathione present in the asparagus further strengthens our immunity as it destroys carcinogens.
In addition to this, B vitamins and the probiotics present in asparagus are also good for our immune system.
Vitamin B complex, iron, potassium, magnesium, folic acid, and zinc, etc. also plays a significant role in strengthening our immune system.
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Lose Weight If Youre Overweight
If youre overweight, that extra baggage compresses the joints and can do heavy damage to the cartilage while limiting your ability to keep the joints lubricated. Work on losing any extra pounds if you want to have healthier joints, especially in the knees and back.
When moving results in pain, its easy to stop being active, but that decision only makes things worse. Those who are even moderately active have better joints than those who are less active.
Joints require movement to be healthy. Disuse causes the joints to stiffen and the tissues attached to them to weaken.
That means muscles, tendons, and ligaments deteriorate as we allow the pain to keep us from moving. Low-impact exercise is a good way to keep your joints moving, strong, and well-maintained.
Focus on exercises like walking, cycling, swimming, and yoga to ease your pain, keep your tissues strong, and lubricate those joints.
Red And Processed Meats
Many meat products are produced by adding preservatives, artificial ingredients, hormones, and other additives. These are chemical ingredients that are foreign to the human body and can cause adverse and systemic inflammatory reactions in some people and in particular those people with RA.
Avoid processed meats like deli meats, bacon, and pepperoni which have been altered and cooked with hydrogenated oils and contain saturated or trans fats. Instead, choose lean cuts of meat that are labeled organic and grass-fed as opposed to grain-fed. Try to reduce your intake of red meat by swapping it for fish instead.
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Foods To Avoid With Arthritis And 8 Of The Best
It may not seem like it, but some of the foods we consume could contribute to pain in joints affected by arthritis. Other foods can provide anti-inflammatory properties to promote healing and reduce pain. When considering a holistic approach to your arthritis pain management, youre gonna want to pack your lunch with these arthritis-friendly foods and stay far away from these three types of foods to avoid with arthritis.
Can Eating Asparagus Contribute To Your Breast Cancer Risk
The vegetable has been the subject of a few controversial studies. Earlier this year, for instance, there were news headlines that said eating asparagus can promote breast cancer. That was the conclusion following the publication of research that found an enzyme called asparagine synthetase is responsible for determining whether a cancerous breast tumor will spread.
Some media outlets concluded that eating less asparagus, which contains asparagine synthetase, could help patients with breast cancer decrease their risk of metastasis. Critics say thats too far of a jump from the original research. In reality, the researchers determined its tough to limit ones intake of asparagine because its present in so many foods and is made by the body too. Finding a way to lower asparagine levels in the blood, however, may prove beneficial.
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Why You Should Be Eating Asparagus
AsparagusAsparagus is an Anti-InflammatoryAsparagus is packed full of: Antioxidants Asparagus fights off: Cancer Asparagus is great for: Heart Health Asparagus fights off: Birth Defects Asparagus is a: Diuretic Asparagus is great for: Diet and Digestion Asparagus has a great source of: Vitamin K Asparagus has a great source of: Vitamin CPossibly a serving of asparagus?
- 1 cup shredded Swiss cheese
- 2 cups cooked rice
- 8 slices deli black ham
- 24 fresh asparagus spears cooked and drained
- 1/4 cup grated Parmesan cheese
- 1 can cream of celery soup
You have 6 ingredients in your Pantry.
Best Vegetables For Arthritis
Going green and yellow and orange could be benefit your joints.
When you have arthritis, the produce section is one of the most important stops you can make in the grocery store. Vegetables are rich in antioxidants and other nutrients that protect against cell damage and lower inflammation throughout the body, including in your joints. When choosing vegetables, remember the more color the better, and variety is key.
Heres a guide to some of the vegetables that should color your plate every day.
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Clinical Contributors To This Story
Halyna Kuzyshyn, M.D. contributes to topics such as Arthritis, Men’s Health, Women’s Health.
Roughly 54 million adults have been doctor-diagnosed with arthritis and according to the Arthritis Foundation, the number of people battling this disease by 2040 is projected to soar to over 78 million.
Arthritis is a general term that encompasses conditions of joint pain and functional limitations. Symptoms of joint swelling, pain, stiffness, and a decreased range of motion mark the illness.
There are many different types of arthritis, divided into two main categories: inflammatory and non-inflammatory. The most common form of non-inflammatory arthritis is osteoarthritis, while the most common inflammatory arthritis is rheumatoid arthritis.
Rheumatoid arthritis is an autoimmune inflammatory illness that occurs when joints and other tissues are mistakenly attacked by the immune system. Halyna Kuzyshyn, M.D., board certified in rheumatology and internal medicine, explains that if the tissue remains inflamed it can lead to the loosening of tendons and ligaments while also destructing joints with cartilage damage, bone erosion, and loss of function.
While there is no concrete research on diets that can treat rheumatoid arthritis, researchers have identified certain pro-inflammatory foods. Dr. Kuzyshyn advises that the following six foods should be avoided or at least limited to help reduce inflammation and joint pain: