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Arthritis Diet recipes
Last Updated : Jul 13,2018
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…
Zucchini Bajra Khichdi by Tarla Dalal
This khichdi, which innovatively combines bajra, zucchini and colourful capsicum, looks and tastes good! Bajra is highly alkaline, which makes it very effective against acidity.
The Zucchini Bajra Khichdi also goes easy on the spices and oil, making it all the more friendly to a sensitive stom ....
26 Jun 18
Dahi Bhindi ki Subji by Tarla Dalal
Here's a great way to enjoy a Rajasthani delicacy that is simply sumptuous and low in calories. Choose young and tender bhindis for this recipe that will cook quickly. Above all, the rich and fascinating aroma is so tempting that you won't feel that you're eating low calorie food.
25 Jun 18
Palak Paneer by Tarla Dalal
Palak or saag is one of the favourite leafy vegetables in north Indian households. They use the versatile palak in a variety of preparations such as raita, gravy and even kofta!
03 Jul 18
Shahi Paneer, Shahi Paneer Sabzi by Tarla Dalal
The very word shahi connotes richness – and you will not be disappointed because that is just what this recipe is! Loaded with cashew nuts, poppy seeds, ghee and cream, the shahi gravy has a very luscious mouth-feel that is complemented beautifully by its intense flavour, contributed by ingredients ....
23 Mar 14
Methi Pitla ( Healthy Subzi) by Tarla Dalal
Methi Pitla is a simple yet tasty Maharashtrian delicacy that can be rustled up in a jiffy to enrich your diet with iron, folic acid and zinc too. Zinc plays an important role in maintaining your immunity levels, and also lends a stunning glow to your skin. Just make sure you serve the Pitla immedia ....
31 May 18
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!
All you need to do is put all the ingredients into a jar, give it a shake and stow it into the fridge. After it sits there for a few hours, i ....
10 May 18
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 ....
06 Jul 18
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 ....
05 Apr 18
Quinoa Veg Upma, Vegan Breakfast by Tarla Dalal
Wondering what to make for breakfast
today? Go for this healthy, vegan Quinoa Veg Upma.
Loaded with the goodness of quinoa and veggies, this upma tastes awesome, is very filling, and nutritious as well. It is quite easy to make too.
You just ....
31 May 18
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 ....
16 Dec 15
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.
In one smart turn, this soup is thickened with rolled oats rather than starchy options like corn flour or plain flour. This not only makes the soup healthy and fibre-ri ....
05 Apr 18
Carrot Methi Subzi ( Vitamin A and Vitamin C Rich Recipe ) by Tarla Dalal
Carrots are one of the richest sources of carotenoids after fruits like mangoes and papaya. Fenugreek too is high in antioxidants, vitamin a and c. A great recipe that boosts immunity, eat this often for a stronger you. Tastes delicious when served hot with phulkas and curd.
28 May 18
Vegan Healthy Lunch Salad, Office Salad by Tarla Dalal
Break away from carrying conventional lunches to work, and go for some healthy salads instead! A lunch salad is not only crunchy and tasty but also very satiating – to be a meal by itself.
You can carry the salad and dressing separately and toss them together just before eating your lunch. This ....
11 Nov 08
Mini Jowar Apple and Walnut Pancake by Tarla Dalal
These iron-laden pancakes are a smart and healthy way to satisfy your sweet tooth during pregnancy. A batter of jowar flour is fortified with apples and nuts, and sweetened with jaggery to make delicious Mini Jowar Apple and Walnut Pancakes, which are not only sweet but also excitingly textured and ....
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