Arthritis comes in many forms but the most common in the UK is osteoarthritis, which affects nearly nine million people. Osteoarthritis initially affects the smooth cartilage lining of the joint. This makes movement more difficult than usual, leading to pain and stiffness. Eating any of these five fruits could help to lower your risk of inflammation and soothe painful conditions.
Avocado
According to the AF: “The rich, creamy texture of this fruit comes in part from its high content of anti-inflammatory monounsaturated fat, Avocados are also rich in the carotenoid lutein. Unlike most fruits, avocados are a good source of vitamin E, a micronutrient with anti-inflammatory effects.”
Despite the fruit’s relatively high calorie content, research has found that regular avocado eaters tend to weigh less and have smaller waists.
Their high fibre and fat content may help people control cravings, said Mitzi Dulan, a dietician and team sports nutritionist.
Watermelon
Watermelons are high in the carotenoid beta-cryptoxanthin, which can reduce the risk of rheumatoid arthritis, according to studies that followed people’s dietary habits over time, said the AF.
According to nutritionist Victoria Jarzabkowski: “The lycopene in watermelon makes it an anti-inflammatory fruit.
“Lycopene may also help protect against certain cancers and lower heart attack risk.”
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Cherry juice
Tart cherry juice is an increasingly popular beverage derived from the fruit of the Prunus cerasus tree.
This potent juice offers a wide array of nutrients and health benefits and may even help reduce the symptoms of arthritis.
In one study, 58 participants received either two 237ml bottles of tart cherry juice or a placebo every day for six weeks.
Compared to the placebo, tart cherry juice significantly decreased symptoms of osteoarthritis and reduced inflammation.
Grapes
“Grapes, both white and darker-coloured varieties, are a great source of beneficial antioxidants and other polyphenols,” said Dulan.
She added: “Fresh red and black grapes also contain resveratrol, the heart-healthy compound found in red wine that contributes to cardiovascular health by improving the function of blood vessels.”
Resveratrol is also a potent anti-inflammatory. Studies show this bioactive compound acts on the same cellular targets as nonsteroidal anti-inflammatory drugs.
“Researchers are studying its potential for improving symptoms of osteoarthritis, as well as for other chronic diseases linked to ageing,” explained the AF.
Berries
Tons of antioxidants, vitamins and minerals are crammed into each serving of berries, which may partially account for their unique ability to decrease inflammation.
In one study of 38,176 women, those who ate at least two servings of strawberries per week were 14 percent less likely to have an elevated level of inflammatory markers in the blood.
Additionally, berries are rich in quercetin and rutin, two plant compounds that boast a huge number of benefits for your health.
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