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Arthritis Diet recipes
Last Updated : Sep 07,2018
Arthritis is a disease in which the joints of the body have pain, inflammation and stiffness.
The two types of arthritis are:
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.
In either case the dietary focus is to concentrate on foods that reduce inflammation and relives pain. Here are a few anti-inflammatory foods which you must befriend to control pain and swelling.
• 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.
How much to eat: 2 to 3 tablespoons of seeds and 4 to 5 walnuts daily.
• Befriend antioxidant rich fruits and vegetables: Lutein, vitamin A and sulfurophane 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.
How much to eat: At least 2 to 3 serving of fruits and 4 to 5 servings of vegetables.
• 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.
How much to eat: Aim for 3 to 4 servings daily.
• Reach out only for healthy Fats: Firstly chalk out the fried foods completely. Amongst the fats, opt for olive oil or safflower oil as much as possible. These are also high in omega-3 fatty acids and are known to protect the heart.
How much to eat: Not more than 3 to 4 teaspoons a day.
• Befriend Sulphur rich foods : Sulphur rich foods like Cabbage, Brussels Sprouts and Cauliflower are full of sulfurophane compounds which help to reduce inflammation of joints.
How much to eat : Have at least one of these cruciferous veggie daily in the form you enjoy.
• 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.
How much to eat: 2 to 3 times a week.
• 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.
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 during Arthritic Pain |
|1. ||Sugar |
|2. ||Excess salt |
|3. ||Alcohol |
|4. ||Tea, instead prefer green tea which abounds in polyphenols |
|5. || Coffee |
|6. || Canned foods |
|7. || Preservatives |
|8. || Refined foods like burgers, pasta and pizza |
|9. || Fried foods |
|10. || Ready-to-eat foods |
|11. || Tabaco |
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…
Quinoa Veg Upma, Vegan Breakfast by Tarla Dalal
Wondering what to make for breakfast
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Oatmeal Almond Milk with Oranges, Healthy Breakfast by Tarla Dalal
The Oatmeal Almond Milk with Oranges is not a typical breakfast. It is a meal-in-a-jar that is unbelievably easy to make but exceptionally nutritious too!
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Broccoli Paratha ( Tiffin Treats) by Tarla Dalal
Your kids will not want anything to accompany this tasty dish. This unique Broccoli Paratha has the brilliant flavour of mixed herbs, chilli flakes and pepper. While the flavour is out of the world when served fresh, it fortunately stays nice in the tiffin box too for at least 4 to 5 hours. So, on s ....
Grilled Broccoli Recipe by Tarla Dalal
This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones.
This delicious treat is also equally healthy, being ri ....
Bajra, Whole Moong and Green Pea Khichdi by Tarla Dalal
You must have heard of Bajra Khichdi, a famous Rajasthani delicacy. While that is a wholesome dish, here is something even more nourishing, fortified with more healthy stuff like whole moong, green peas and tomatoes. These not only add more crunch and tang to the khichdi, but also add more fibre, ir ....
Garlicky Oats and Vegetable Soup by Tarla Dalal
This sumptuous mixed vegetable soup has sharp accents of onion and garlic, which make it quite an exciting start to the meal.
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Carrot Methi Subzi ( Vitamin A and Vitamin C Rich Recipe ) by Tarla Dalal
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Vegan Healthy Lunch Salad, Office Salad by Tarla Dalal
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Mini Jowar Apple and Walnut Pancake by Tarla Dalal
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Bharwa Lauki by Tarla Dalal
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Gavarfali ki Subzi ( Healthy Subzi) by Tarla Dalal
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Roasted Brussels Sprouts with Sea Salt, Healthy Snack by Tarla Dalal
The charm of this dish lies in its simplicity. Brussels sprouts are roasted in a grill pan to just the right level – such that their crunch is still retained, and served immediately.
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Brussels Sprouts with Balsamic Vinegar and Honey by Tarla Dalal
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Buckwheat Groats Strawberry Porridge, Healthy Breakfast by Tarla Dalal
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Quinoa Avocado Veg Healthy Office Salad by Tarla Dalal
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