Since our food can be a determining factor in preventing or aggravate inflammation is important to include ingredients with omega 3 fatty acids.
What we eat has much effect on how we feel. This can be good or bad for our health. Of course, because everything depends on the food we eat. Those with rheumatoid arthritis should choose a healthy and balanced diet.
In the following article we will tell you what the best food choices and, above all, why fatty acids are used to reduce the symptoms of this chronic disease.
Balanced diet for arthritis
Correct feeding is beneficial for anyone, and even more for those suffering some pathology such as arthritis. Every day should include in your diet:
- Whole Grains
- Easily absorbed protein
Foods you should eat a person with arthritis must have a good amount of fiber. For example, strawberries and oats contribute in large proportions.
When you are going through a box of inflammation and pain is recommended to drink extra virgin olive oil, as it has similar to those of aspirin or ibuprofen compounds.
3 tablespoons oil ½ required to achieve the same anti-inflammatory effect of 200 mg of these drugs.
Garlic, for its part, has the ability to reduce inflammation of muscles and joints, while increasing the amount of antioxidants that then act beneficially in the body.
Sesame seeds can also be used because they have a good dose of selenium (in people with arthritis this component is at low levels).
Vitamin D is very important to reduce the risk of rheumatoid arthritis, especially in women. It also has the ability to enhance the immune system and prevent bone decalcification.
The best source of vitamin D is the sun. Exposed 15 minutes a day is good (provided it is not done in most dangerous times, that is, between 11 am and 3 pm).
We can also be found in whole grain breads and cereals in general.
What should eat if you have arthritis?
- Nuts (almonds, pistachios)
- Vegetable milks
- Integral rice
People with arthritis should be very careful about what they eat. For example, meat, chicken and sausages increase certain substances in the blood (known by the acronym AGE) that can inflame joints.
The Omega 6 acids found in egg yolks, fast food and fried foods also have the ability to increase inflammation.
Research claim that those who eat more fatty acids Omega 6 to Omega 3 suffer negative effects on their condition and swelling is more noticeable and painful.
Fatty acids arthritis
Although Omega 6 are not entirely recommended, if it is advised to consume Omega 3 fatty acids that have anti-inflammatory properties and lubricate the joints, thereby reducing pain.
One of the best choices in foods rich in Omega 3 are flaxseed or flaxseed. They can be crushed to consume sprinkled on salads, soups, juices, etc.
Be careful because they can be quite laxatives and fiber containing hinder the absorption of certain drugs.
They act as a great anticoagulant, thus if aspirin or similar drugs taken is best to consult with your doctor.
Moreover, fish are an excellent source of these fatty acids. The best are known as “blue” who live in cold water:
Not only are natural anti-inflammatory but also alleviate symptoms of the disease.
A 2002 study (published in the journal Proceedings of the Nutrition Society) indicates that fish oil supplements are good for people with rheumatoid arthritis, especially in patients with (severe or chronic) more advanced cases.
Consumption of Omega 3 fatty acids makes a noticeable and positive difference in the everyday activities of those affected. For example, they can perform movements before the intake not (from cutting food to tie shoes).
As if that were not enough, the Omega 3 acids reduce the risk of heart attacks and all kinds of cardiovascular diseases as well as hypertension.
The diet in Western countries often poor in this nutrient and rich in Omega 6.Therefore there are so many people with arthritis at a certain age.
Where else you can get Omega 3?
Chia seeds have the highest concentration known until these acids (500 g per kg) if we talk about plant foods.
Be careful with walnuts and canola oil because, although they have a good amount of Omega-3 fatty acids also provide enough Omega 6.
If we compare the contributions of both the last “wins.” Therefore, they are not recommended for those suffering from arthritis.
Not so with hemp seed because, although it has of the two acids, the percentages are 3 to 1 in favor of Omega 3. The best way to eat this food (which can be tough and taste something unpleasant) He is making a milk or beaten with various nuts.