Arthritis Diet Recipes | Indian Diet for Arthritis | Anti-inflammatory Foods for Osteoarthritis |
arthritis diet recipes | Indian diet for arthritis | anti-inflammatory foods for osteoarthritis. Arthritis is a disease in which the joints of the body have pain, inflammation and stiffness. The two types of arthritis are: Osteoarthritis and Rheumatoid Arthritis. In either case the dietary focus is to concentrate on foods that reduce inflammation and relives pain.
Osteoarthritis: This is developed due to wear and tear or overuse of joints usually due to age or obesity. The small and large joints are affected symmetrically like both hands, feet, wrists or elbows. There is pain but not much swelling in the joints.
Rheumatoid Arthritis: This is an auto immune disease in which the body’s own immune system attacks the joints of the body. The weight bearing joints like the hip, knee or the spine as well neck, small finger joint, thumb and toe are affected. It usually begins on one side of the body and gradually affects the other side and is accompanied with swelling in these joints.
Anti-inflammatory Foods To Ease Arthritis Pain
Here are some anti-inflammatory foods which you must befriend to control pain and swelling.
1. Rely on High in Omega 3 Fatty Acids : Omega-3 fatty acids found in Walnuts, Chia Seeds and Flax Seeds are great sources of omega-3 fatty acids which help reduce the inflammation to a great extent. You can name them super foods. Date and Walnut Balls and Flax Seed Crackers with Beetroot Dip are few unique ideas you can indulge into.
How much to eat: 2 to 3 tablespoons of seeds and 4 to 5 walnuts daily.
date walnut balls recipe | khajur akhrot balls | 3 ingredient vegan date nut balls | sugar free date nut balls |
2. Befriend antioxidant rich fruits and vegetables: Lutein and vitamin A in Broccoli, bromelain in Pineapple, papain in Papaya, Vitamin C in Capsicum and fruits like Oranges, Grapefruit,Strawberry etc., Vitamin A and Vitamin E in Spinach (Palak), quercetin in Kale and anthocyanins in Cherries are all the fruits and veggies that benefits to ease the arthritic pain. Bear in mind that the deeper the colour of fruits and vegetables, the higher amount of Antioxidant it carries. These antioxidants help strengthen your immune system as well as reduce the inflammation and the pain that is experienced in arthritis. The list of recipes in this section includes Palak Matar Paneer Sabzi, Strawberry Spinach Salad, Carrot Methi Subzi, Cabbage Poriyal etc.
How much to eat: At least 2 to 3 serving of fruits and 4 to 5 servings of vegetables.
palak matar paneer sabzi recipe | palak matar paneer masala | spinach and green peas sabzi | Punjabi palak matar sabzi |
3. Go grains : Eating a lot of whole grains than refined foods will toss in High Fiber to your diet and help maintain weight. Remember that obesity is one the causes for osteoarthritis. Include Oats, Buckwheat, Barley, Jowar, Bajra and Quinoa in your diet. Buckwheat Pancakes will add protein to strengthen bones, Bajra, Whole Moong and Green Pea Khichdi will add iron to ensure proper oxygen supply to all cells, Oats Mooli Roti will serve the purpose of main meal while adding fiber too.
How much to eat: Aim for 4 to 5 servings daily.
Oats Mooli Roti, Zero Oil Oats Mooli Roti
4. Reach out only for healthy Fats: Firstly chalk out the fried foods completely. Amongst the fats, opt for olive oil, coconut oil or peanut oil as much as possible. Olive oil high in omega-3 fatty acids and are known to protect the heart while the coconut oil contains MCT (medium chain triglycerides) which aids in weight loss.
How much to eat: Not more than 3 to 4 teaspoons a day.
5. Befriend Sulphur rich foods : Sulphur rich foods like Cabbage, Brussels Sprouts, Broccoli and Cauliflower are full of sulfurophane compounds which help to reduce inflammation of joints. Rotis, subzis, snacks and salads… these veggies can be enjoyed in various forms like Cabbage Pancakes, Bajra and Cauliflower Roti and Brussel Sprouts and Spring Onion Stir-fry, Avocado Broccoli and Bell Pepper Lunch Salad are some healthy options to be included in an Arthritis diet.
How much to eat : Have at least one of these cruciferous veggie daily in the form you enjoy.
Cabbage Pancakes, Mini Cabbage Pancakes, Quick Pancake
6. Boost your intake of beans: Whole beans like Rajma and chick peas (kabuli chana) are a good source of fiber and other nutrients like Magnesium, Iron, Zinc, Potassium, folic acid which together work to boost immune system. Try and sprout them when you have time on hand. Plan it in advance and soak and sprout various beans and then explore it in the form of Mixed Sprouts with Bajra Roti, Sprouts and Veggie Salad and Rajma Bean Sprouts and Spring Onion Salad.
How much to eat: At least 2 to 3 times a week.
Sprouts and Veggie Salad
7. Shop for healthy spices: Do not forget to add spices like turmeric powder and garlic to your cart. These are one of the highest inflammatory fighters.
How much to eat: Fell free to add as much as you can handle.
11 Foods to Avoid for Arthritis
While these foods will help you ward off arthritic pain, a few ingredients need to be booted from your pantry to avoid painful attacks. These are:
||11 Foods to avoid for Arthritis
||Tea, instead prefer green tea which abounds in polyphenols
||Refined foods like burgers, pasta and pizza
Abiding by this balanced diet and following the exercise regime prescribed by your doctor is a sure shot way to relive pain. Take a look at our recipe section here…
Enjoy our arthritis diet recipes | Indian diet for arthritis | anti-inflammatory foods for osteoarthritis.