Consuming a variety of anti-inflammatory foods, including snacks, can help to reduce joint inflammation.
Let’s have a hand for your joints. These structures provide your body with flexibility and ability to move in a variety of ways. A typical joint function permits two or more bones to move smoothly against each other without causing discomfort or friction, giving the body a full range of motion and stability. However, when such movement is hampered by chronic joint inflammation, problems such as joint pain and arthritis may develop.
According to the CDC, arthritis affects nearly one in every four adults in the United States, or 58.5 million.
But what makes for an effective anti-inflammatory snack? Continue reading to understand which nutrients fight inflammation and which seven snacks promote joint health.
What to Look for in an Anti-inflammatory Snack
Before you take your midmorning or midafternoon snack, keep these joint-friendly ingredients in mind.
Omega 3 Fatty Acids
Omega-3 fatty acids are a type of good fat found in fish, algae, walnuts, chia seeds, and flaxseeds. They play an important role in lowering chronic inflammation and joint discomfort.
These fatty acids reduce the generation and release of cytokines, which are proinflammatory chemicals. In a year 2020 article published in the Mediterranean Journal of Rheumatology, you will find omega-3 fatty acids can help minimize morning stiffness, edema, and the number of sensitive joints.
Vitamin-Rich Foods
Maintaining healthy bones, joints, and cartilage necessitates an appropriate consumption of various essential vitamins, including D, C, A, E, K, folate, B6, and B12. According to the Arthritis Foundation, vitamins A, D, and K promote bone formation.
Meanwhile, vitamins E and C act as antioxidants, removing free radicals that cause cell damage.
Vitamin C is very important for collagen and connective tissue production. Folate, B6, and B12 all work together to minimize the risk of bone loss and possible fractures linked with high levels of homocysteine, an amino acid that is frequently raised in arthritis patients.
Packed with minerals
According to the National Institutes of Health, those who have arthritis, such as rheumatoid arthritis, are more likely to lose bone mass. Calcium, magnesium, and zinc all have one thing in common: they help with bone health.
Calcium, in particular, is regarded as the major bone-building vitamin. However, magnesium is another important element for strong bones since it aids in bone mineralization, according to a 2021 paper published in Biomolecules.
Phytochemicals
Phytochemicals (“phyto” meaning plant) are naturally occurring substances found in a diverse range of colorful plant foods, including whole grains, vegetables, fruits, legumes, nuts, seeds, herbs, and spices.
These strong compounds are linked to a lower risk of a variety of ailments, including arthritis. In fact, a 2022 research published in Scientific Reports discovered that people who ate a phytochemical-rich diet had a decreased risk of knee osteoarthritis. Why? These plant components may help to lower the inflammatory chemicals and oxidative stress linked with arthritis.
Need a snack? Here are seven excellent choices for hurting joints.
1. Nuts and Nut Butter.
Nuts, which range from walnuts to almonds, peanuts, and pistachios, are both nutritious and delicious.
Which one should we focus on? Walnuts. Walnuts, which are high in phytochemicals and the omega-3 fatty acid alpha-linolenic acid, have been known to lower various inflammatory markers, according to a 2020 study published in the Journal of the American College of Cardiology.
Also, nuts include a significant quantity of magnesium, vitamin E, and B6. So, when you’re hungry between meals, nuts and their creamy equivalents (nut butter) are the ideal snack.
2. Fresh fruit.
Fruit is high in vitamins, minerals, and phytochemicals, making it an ideal snack for improving and maintaining joint health. Citrus fruits, mango, kiwis, strawberries, papaya, and pineapple are all high in collagen-forming vitamin C and make excellent snack options.
Pineapples also contain bromelain, an enzyme with anti-inflammatory characteristics that may help reduce arthritis pain, according to a 2021 study published in Life.
3. Fish with Whole Grain Crackers
Fish such as salmon, sardines, mackerel, and tuna contain high amounts of vitamin D and omega-3 fatty acids. These nutrient-dense fish are particularly abundant in two essential omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Both EPA and DHA help to reduce inflammation and pain. Preparing your fish salad with olive oil before spreading it over whole-grain crackers can provide you with the benefits of eating oleocanthal, a phytochemical that decreases inflammation, according to a 2018 study published in Endocrine, Metabolic, and Immune Disorders.
4. Berry Chia Seed Pudding.
Berry pigments, which are deep red, purple, blue, and black, comprise a variety of chemicals known as anthocyanins. Anthocyanins are remarkable phytochemicals that are acclaimed for their capacity to minimize oxidative stress and eliminate chronic inflammation, according to a 2020 study published in Antioxidants.
This suggests that berries’ anti-inflammatory properties could help relieve joint pain. Berries can be eaten alone or added to omega-3-rich chia seed pudding cooked with calcium-rich milk or a milk replacement.
5. Vegetable and Bean Dip
For the perfect joint-healthy snack, combine bright veggies such as carrots, broccoli, cauliflower, snap peas, tomatoes, cucumbers, celery, radishes, and peppers with a protein-rich bean dip.
Vegetables are high in nutrients such as vitamins A, C, and K, while beans provide folate, fiber, zinc, potassium, and magnesium. In addition, broccoli and other cruciferous vegetables include sulforaphane, a phytochemical that has been found to lower proinflammatory molecules in swollen joints, according to a 2021 PLoS One article.
6. Dark chocolate.
Dark chocolate, with its enticing flavor and tantalizing aroma, has a variety of phytochemicals that alleviate pain and inflammation, according to a 2020 Pain and Therapy article. A few squares of chocolate and a handful of nuts or berries make a great anti-inflammatory on-the-go snack.
7. Matcha or green teas
No food is complete without a drink to wash it down. Matcha, or plain brewed green tea, is one of the most effective liquids for joint discomfort. Why? If you look at an article written by Antioxidants in the year 2020, green tea contains a phytochemical called epigallocatechin gallate (EGCG), which aids in the maintenance of healthy joints and skeletal muscles.
Other Tips for Managing Your Joint Pain
To control joint pain, limit your intake of processed meals heavy in sugar, saturated fats, trans fats, and salt. Additionally, consume anti-inflammatory substances.
Experts recommend the following to help manage your joint pain.
- Staying active involves 150 minutes of moderate-intensity physical activity per week.
- Stretching your joints using mild range-of-motion activities.
- Heat and cold therapy are used to relieve inflammation and joint pain.
- Avoiding alcohol and smoking can exacerbate inflammation and joint pain.
To Conclude
Managing inflammatory joint pain and arthritis necessitates a daily consumption of various essential nutrients, including omega-3 fatty acids, phytonutrients, vitamins, and minerals.
What better method to get these nutrients than to consume them in the form of tasty snacks? Snack time, which includes nuts, dark chocolate, and colorful fruits and veggies, could become your favorite time of day.