Arthritis diet: The 4p vegetable that ‘could reduce your risk’ of rheumatoid arthritis

Arthritis diet: The 4p vegetable that ‘could reduce your risk’ of rheumatoid arthritis

08/20/2021

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Rheumatoid arthritis is a long-term condition that can cause those who suffer from it pain, swelling and stiffness in their joints. By changing your diet to include more vegetables, you can reap the benefits of their anti-inflammatory properties.

Eating plenty of vegetables is key to an arthritis-friendly diet.

Vegetables are full of antioxidants, nutrients and vitamins – all of which can help to lower inflammation in the body, including your joints.

Losing weight can also help you to manage arthritis better, so piling your plate with low-calorie vegetables will help you to maintain a healthy weight too.

So, what vegetables should you be eating?

Carrots

You may have heard that they help you see in the dark, but carrots could also help you to manage arthritis.

The everyday vegetable, costing just 4p at Tesco, could reduce your risk of rheumatoid arthritis.

Carrots get their bright orange colour from natural substances called carotenoids. Carotenoids are also responsible for making flamingos pink, canaries yellow and tomatoes red.

One of these carotenoids is beta-cryptoxanthin, which research suggests could reduce the risk of rheumatoid arthritis and other inflammatory conditions.

Peppers

Red, green, yellow – whichever colour your peppers are, they are a great source of vitamin C.

Vitamin C is a staple of an arthritis-friendly diet. This is because it is a powerful antioxidant, meaning it can help to reduce inflammation.

Research has also suggested that vitamin C may prevent cartilage damage.

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Olives

Although technically a fruit and not a vegetable, olives and olive oil can help reduce inflammation.

Olives contain a compound called oleocanthal which has a natural anti-inflammatory effect.

Why not try snacking on olives, or using extra virgin olive oil to make tasty salad dressings?

Green leafy vegetables

When it comes to arthritis-friendly foods, it’s really important to eat your greens.

Broccoli, spinach, Brussels sprouts, kale, Swiss chard and pak choi are all excellent, nutrient-dense, foods to incorporate into your diet.

These green vegetables are full of antioxidants and calcium, as well as vitamins A, C and K.

In addition to eating the right vegetables, the way you cook them can have an impact on how many nutrients the vegetables retain.

Try steaming vegetables rather than boiling them, as boiling vegetables can lead to nutrients and antioxidants leaking out into the water.

Avoiding overcooking vegetables helps them to keep their nutrients.
Eating vegetables al dente – or raw – is best.

Deep-frying vegetables will add lots of extra fat and calories. Instead, fry them in a frying pan with a couple of tablespoons of olive oil for a beautiful flavour and extra anti-inflammatory benefits.

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