10 Healthy Superfoods to Include on Your Holiday Table

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Did you know that many foods trigger inflammation and joint pain in people dealing with arthritis? Studies show that avoiding harmful foods, more than 70% of patients have claimed to feel better with their diet and reported to having a decreased feeling of joint pain as well as morning stiffness with better mobility and strength.

While there are foods that should be limited to patients with arthritis, there is a large variety of super healthy foods that help fight arthritis and essential to maintaining healthy joints. Due to the anti-inflammatory nutrients, this helps reduce joint inflammation and encourage healthy cartilage for those suffering from symptoms of joint pain facts.

Below is a list of 10 healthy Superfoods to include on your holiday table and all year around.

#1 Salmon
Salmon is one of the best sources of healthy fats as it’s also rich in omega-3, unlike other cold-water fish that tends to carry high levels of toxic mercury. In addition to containing fatty oils, it contains folate, vitamin D, and calcium. Eating salmon helps to protect your cardiovascular system by lowering the risk of blood clot, lowing blood pressure, repairs artery damage as well as helping with most common types of arthritis.

#2 Bananas
Known for carrying a good amount of potassium, bananas are also filled with vitamin B6, vitamin C, and folate which help to fight arthritis. As this dense fruit is easily digested, it is a prime source of soluble fiber that is essential to your healthy daily diet.

#3 Peppers
Did you know that a single green pepper already contains 176% of your daily Vitamin C requirement? Better yet, the colorful rich yellow and red peppers contain double that amount, if not more. This makes them richer in Vitamin C than most citrus fruits as well as being an excellent source of folate and vitamin B6.

#4 Dark Leafy Green Vegetables
Green veggies like parsley, broccoli, spring greens, and spinach are excellent sources of the antioxidant such as carotenoids, magnesium, vitamin C, and calcium which help to neutralize all negative charges on free radicals that occur in the body. Any triggered chain reaction that starts will lead to damaging the fats, proteins, cartilage, and cell membranes.

It is also proven effective against common types of arthritis as it plays a significant role in reducing inflammation in the body. Vegetables should always be steamed lightly in the attempt to avoid losing its rich vitamin and nutrient content and should also have at least five servings a day.

#5 Apples
Apples are rich in boron and magnesium as well as anti-inflammatory antioxidants that are very beneficial to bone health. Red apples contain high contents of antioxidants in their skin that results in consuming 100g of Apples equal to the same amount of 1500 mg of Vitamin C.

#6 Avocado
Avocado fruits contain essential fatty acids, mono-saturated oils antioxidant, Vitamin E and beta-sit sterol. It has been proven effective in decreasing joint inflammation as well as helping to increase the reaction of cartilage cells and bone-building – thus by promoting cartilage repair this will be essential for those suffering from osteoarthritis.

#7 Curry Spices
Turmeric, mustard, ginger, and fennel, cumin, and chili cloves are curry spices that are found in the Middle East and Indian foods that promote an anti-inflammatory action to help prevent the triggering effect of rheumatoid arthritis. Ginger and turmeric both contain curcumin that contributes to lessening the risk of cartilage destruction in osteoarthritis.

#8 Berries
Raspberries, elderberries, grapes, and cherries all contain anthocyanins antioxidant which helps to lower the large amounts of inflammatory chemicals that are located in the body. Eating, at least, 250g a day will lower levels of uric acid, which helps prevent the start of a gout attack.

#9 Brazil Nuts and Walnuts
Walnuts are a rich in omega-3 fatty acids that help relieve joint arthritis symptoms. Brazil nuts offer an excellent source of selenium, about 50 mcg in a single kernel, which improves the cartilage proteins. Brazil Nuts also contain Sulphur and Magnesium. Studies show that those who consume Brazil nuts daily decrease the risk of developing osteoarthritis.

#10 Yogurt
The probiotic bacteria contained in yogurt is a form of micro-organisms that helps reduce the intensity of joint pain and inflammation. Studies show that there might be a strong connection between the gut wall and the abnormal bacterial balance as well as food intolerance.

Conclusion
It is important to remember that these top 10 healthy superfoods should not replace any of your current medications as there is no concrete evidence that any of these super foods cure arthritis alone. However, by eliminating the foods that are pro-inflammatory and adding superfoods to your daily diet – symptoms of arthritis may less likely be provoked. Always be sure to consult your doctor who can help guide you through the process.


 

Author Bio
Kathy Mitchell was born and raised in the USA. She has done MA in English literature. She loves to publish her article on different health websites. In her spare time, she likes to do research on health information. She is an inspirational writer who firmly believe in the power of self-motivation. Also, she is contributing to consumer health digest since 2011. Connect with her on Facebook, Twitter.

About Author

is a fitness author at FatLossPot. He has keen interest in natural & healthy way of life. He has over 5 years experience of research on natural ways to lose weight and stay fit. He remains active in lots of health communities and help people by advising them on their current diet & weight loss goals.