The main active ingredient in turmeric is curcumin, and studies have found that taking about 1 gram of curcumin for 8-12 weeks may help relieve pain and inflammation in arthritis. (Picture taken from freepik)
[Health Channel/Comprehensive Report]Possible symptoms of arthritis include: joint pain and stiffness, redness, warmth, swelling, and reduced range of motion in the affected joint. A nutritionist said that if arthritis sufferers can get enough nutrients in their diet, they will be able to relieve joint tension and pain, and share 7 kinds of nutrients to help improve arthritis.
Cheng Hanyu, a home care nutritionist from the Taipei Dietitian Association, posted on his Facebook fan page “Cheng Hanyu Dietitian” and his personal website that there are more than 100 kinds of arthritis, including the most common osteoarthritis and rheumatoid arthritis. It is recommended that people who are overweight can try to lose weight, and they should also avoid foods high in sugar and saturated fats to avoid increasing inflammation in the body.
Please read on…
Diet Pain Relief Delicious and Healthy
●Vitamin C
The body needs vitamin C to make cartilage, which in turn protects the knee joint. Vitamin C is also an antioxidant that helps scavenge free radicals and fight inflammation in the body. It can be taken from foods such as guava and passion fruit.
●Calcium
Studies have found that people with high levels of calcium in their blood have lower levels of osteoarthritis damage. Include more calcium-rich foods in your daily diet, such as dairy products, dark green vegetables, etc. Vitamin D intake also helps your body absorb calcium.
●Vitamin D
Cheng Hanyu pointed out that people with low vitamin D content in the body supplement vitamin D, which can help relieve joint pain. Sun exposure is the best way to supplement vitamin D. The vitamin D content in food is generally not high. If you want to get it from your diet, you can choose salmon or vitamin D-fortified milk.
●Omega-3 fatty acids
Omega-3 can reduce the inflammatory response in the body by reducing the cytokines that break down cartilage and producing enzymes. Foods rich in Omega-3 include mackerel, saury, etc. It is recommended to consume at least twice a week.
●flavonoids
Bioflavonoids such as quercetin and anthocyanin are good antioxidant phytochemicals. Among them, quercetin has anti-inflammatory properties. Animal experiments have found that quercetin can be used as a therapeutic agent for arthritis. It can be obtained from foods such as onions and green tea.
●β-carotene
Beta-carotene is a powerful antioxidant. Beta-carotene is also great for skin, eye, and hair health, and can be found in foods like carrots, sweet potatoes, asparagus, spinach, cantaloupe, and more.
●Natural spice
Special nutrients in some spices also have anti-inflammatory properties. Contains ginger and turmeric. One small study found that taking 1 gram of ginger powder daily for 8 weeks reduced knee pain and improved mobility and quality of life.
Cheng Hanyu said that the main effective ingredient of turmeric is curcumin, and studies have found that taking about 1 gram of curcumin for 8-12 weeks may help relieve pain and inflammation in arthritis. It is recommended to add turmeric to dishes, whether it is making curry, turmeric fried rice, or stewing meat, you can add some to make the food delicious and healthy.
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