. Eating berries helps fight arthritis because the are high in antioxidants
. They have significant anti-inflammatory effect
. They can help to reduce pain associated with arthritis
Diet can certainly impact how you manage arthritis and one of the best food groups to incorporate is a healthy dose of fruit and vegetables, in particular berries which have long been established to be of great benefit in the management of arthritis. Over the course of this article we will look at the therapeutic and nutritional value of berries, strawberries and blueberries and how eating berries helps fight arthritis.
According to this study: ‘Dietary fruits, especially berries are a rich source of several phytochemicals and nutrients which may explain much of their physiological effects as antioxidants and anti-inflammatory agents. Commonly consumed berries, such as blueberries, raspberries and strawberries are a rich source of several polyphenols including anthocyanins, quercetin, and various types of phenolic acids.’
And according to the Arthritis foundation: ‘Berries top the charts in antioxidant power, protecting your body against inflammation and free radicals, molecules that can damage cells and organs.’ As stated, berries are a famous antioxidant and antioxidants are quite often found in plant based foods, so any diet that is rich in fruit and vegetables is a great start in the fight against arthritis. What antioxidants do is essentially help repair and protect you against cell damage, and arthritis is fundamentally the wearing away and wear and tear of ageing joints, so it’s a perfect match.
In other words, as stated here, berries with them a potent anti-inflammatory component: ‘Fruits, such as berries and pomegranates are rich sources of a variety of dietary bioactive compounds, especially the polyphenolic flavonoids that have been associated with antioxidant, anti-inflammatory and analgesic effects.’
One of the issues with arthritis is obviously the pain and discomfort that comes with it. As we’ve discussed previously, staying active, staying mobile and losing weight if you can, which lessens stress on your knees and joints, are all excellent ways to manage pain but there may also be some food elements that can play their part as well. This study suggests that the compounds found in strawberries are a useful weapon in alleviating some of the pain that comes with knee arthritis.
‘our pilot study provides evidence on the role of strawberry bioactive compounds, as a rich source of polyphenols and nutrients, in improving pain and inflammation in obese adults with mild-to-moderate knee OA when compared to a control group. Given the economic burden of obesity and related conditions, including knee OA, our study suggests that simple dietary intervention, i.e., the addition of berries, may have a significant impact on pain, inflammation, and overall quality of life in obese adults with OA.’
The following study also suggests that blueberries have significant anti-inflamotory effect and can also provide pain relief due to the high presence of dietary polyphenols, which are another class of antioxidants and can play a role in the preservation and protection of damaged cells and cartilage. ‘Dietary polyphenols have been studied for their anti-inflammatory properties and potential anabolic effects on the cartilage cells. Blueberries are widely consumed and are high in dietary polyphenols, therefore regular consumption of blueberries may help improve OA.’
It goes on to say that ‘The proposed mechanism by which polyphenols reduce the risk of chronic human disease involves their ability to accept electrons from free radicals, thereby disrupting chain oxidation reactions, and increasing cellular antioxidative capacity’ and that ‘blueberries, raspberries and strawberries, as well as pomegranates are among the commonly available fruits that may offer some protection against arthritis.’
In conclusion, all forms of berries, be it strawberries, blueberries or natural berries are potentially a potent weapon in your fight against arthritis. The great thing is that they also provide plenty of other benefits to your overall health for a variety of reasons, not least of all because of the high element of antioxidants present, so you should certainly look to incorporate them into your diet. In addition to being anti-inflammatory, they are high in fiber, vitamin C and can also help in your battle against cholesterol, so they are certainly a very valuable and all-purpose type of nutrient.
NCBI: Dietary fruits and arthritis
NCBI: Strawberries improve pain and inflammation in obese adults with radiographic evidence of knee ostheoarthritis
NCBI: Blueberries improve pain, gait performance and inflammation in individuals with symptomatic knee ostheoarthritis