It has been shown that the Mediterranean diet
offers various health benefits, some of which may resemble the properties of
non-steroidal anti-inflammatory drugs.
The benefits of the Mediterranean diet lie in:
- lowering blood pressure.
- Protecting the body from chronic diseases ranging from cancer to stroke.
- Reducing inflammation, which helps prevent arthritis.
- Weight loss, which can relieve joint pain caused by excess weight.
mediterranean
diet foods varies in different countries and the diets they follow, but all
contain high proportions of healthy plant foods and relatively low in animal
foods.
it is recommended to eat fish and other seafood
at least twice a week, and this diet should include the following healthy and
unprocessed foods Which can be easily added to the daily diet:
Vegetables:
The
Mediterranean diet is beneficial in promoting joint health; Because they contain a variety
of healthy foods, these foods should be eaten in moderation and consult a
nutritionist if there is a desire to offer them to children.
it is necessary to stay away from foods that
cause a person's sensitivity.
Omega 3 fatty acids
have anti-inflammatory properties, and therefore can help relieve
rheumatoid arthritis, a type of arthritis that occurs as a result of the body's
immune system attacking the joints by mistake.
the best sources of these acids:
- Fish such as salmon, sardines, tuna and herring.
- Flax seed oil.
- Walnut.
- Leafy vegetables.
What is
the recommended amount of omega-3 fatty acids?
Most
health organizations recommend 250-500 mg per day of omega-3 fatty acids for
healthy adults, while the dose for infants and children is 50-100 mg per day.
Foods
rich in omega-3 fatty acids can be easily added to the diet by cooking fish
thoroughly and eating it twice a week, or by adding vegetables rich in these
acids to other dishes.
Many
nuts and seeds contain healthy fats, such as omega-3 fatty acids, which are
known for their anti-inflammatory properties.
Nuts
also belong to the dietary protein group, which makes them a good source of
protein and plant fiber, which promotes joint health as well.
Adults
can eat a handful of nuts. Or seeds daily to obtain the desired benefits, and
they can be eaten raw or slightly roasted and unsalted, and examples of them
and ways to include them nutritionally are the following:
- Mix the flax seeds in the dough to prepare the baked goods.
- Sprinkle chia seeds into smoothies.
- Add almonds to the salad.
- Add some ground pistachios to the pasta.
The
following nuts can be eaten: walnut; Almonds. pistachio; Hemp seeds.
Whole
nuts should not be given to children under the age of three; Because it can
cause choking if the child does not chew it well, but peanut butter, almonds or
walnuts can be used as a meal for children from 6 months of age, and should be
eaten in moderation.
cereal
It means whole grains, which contain many nutrients such as antioxidants and
fiber compared to refined grains, and it is recommended to eat 3-6 servings per
day of different whole grains, to obtain the desired benefits, which are as
follows:
The fiber in it helps reduce the risk of
osteoporosis.
It
contains antioxidants, phytochemicals and vitamins that can promote bone
health, such as:
- Vitamin E B vitamins.
- Selenium.
- magnesium.
Provides
protection and anti-inflammatory power, especially for those with arthritis.
It can
be easily added to the daily diet, such as adding it to foods or baked goods.
Examples
include: oats; brown rice; Quinoa .
Wheat
and barley. bulgur Whole cornmeal.
Children
should be given about 85-140 grams of whole grain per day, which can be found
for example in one or two slices of bread plus a serving of ready-made whole
grains or a cup of cooked rice or pasta.
Colorful
vegetables and fruits Brightly colored fruits and vegetables are foods rich in
carotenoids, also called beta- cryptoxanthin and zeaxanthin.
which
can reduce inflammation including rheumatoid arthritis,Like: orange; Pepper.
gourd; tangerines; Papaya . carrots.
Colorful
vegetables and fruits can be included in the daily diet with ease, but they
should be eaten in moderation, whether adults or children.
olive oil
It is best to choose extra-virgin olive oil , as it contains certain
compounds that help reduce levels of inflammatory enzymes in the body, as these
compounds act similar to the way some non-steroidal anti-inflammatory drugs
work.
olive oil also improves signs of inflammation
and reduces oxidative stress In people who suffer from rheumatoid arthritis.
it can be easily added to the diet, and the
following tips can be followed:
- Add it to the salad dressing.
- Sprinkle it on fresh bread.
- Add it when making bread.
- Use it as a substitute for oils and other fats when cooking and frying.
Lentils and beans
The
lentils , beans and other legumes , foods rich in fiber food and proteins, can
also be considered as excellent substitutes for meat, and also contain iron,
folic acid, potassium and magnesium.
all this useful nutrients for the health of the
joints and reduce inflammation, and recommended adding a share to two portions
of them to the daily diet , such as:
- Add black beans to salads.
- Put the lentils in the soup.
- Add beans to taco fillings.
Beans,
lentils and other legumes should be offered to children in moderate quantities
after making sure that they are not allergic to any of them.
Garlic and root vegetables
Garlic has anti-inflammatory properties, and therefore can
help reduce symptoms of arthritis, and may protect against cancer and
osteoporosis.
it is recommended to eat one to two cloves of
garlic daily to obtain the desired benefits.
garlic can be included in the diet It can be
added to soups and salads easily, as its strong taste is suitable for light
recipes.
dark chocolate
Dark chocolate is made from cocoa powder, which
contains phytochemicals that help reduce inflammation in the body, reducing
arthritis symptoms.
chocolate must contain at least 70% cocoa to
give the desired benefits.
It is
recommended to eat a small piece ; That's about 15 grams of dark chocolate per
day.
Ginger and turmeric
Ginger can also help reduce
the risk of arthritis.
As for
the use of ginger extract to relieve arthritis, 170 mg of it can be taken 3
times daily.
Ginger can also be added to daily drinks and
foods as easily as adding it to chicken recipes And drink it as ginger tea with
the addition of lemon to it.
The turmeric is deemed to be a rich source of
the chemical called curcumin, which is believed to have works similar to the
effect of ibuprofen in relieving arthritis pain.
It can be added to food using turmeric powder
to foods and seafood and to obtain the desired benefits of it in promoting the
health of the joints.
you can Take a curcumin supplement at a dose of
500 mg twice daily.
You should consult your doctor before giving
turmeric supplement to children, and eat it in moderation.
Oatmeal
Eating
whole grains, including oatmeal , is associated with lower levels of
inflammation, such as arthritis, and oatmeal can be eaten with fruits, nuts,
yogurt and milk instead of unhealthy fast food.
One of the most common ways to eat oatmeal is
to make and eat porridge oats.
For
breakfast, Kohi prepares as follows:
- Half a cup of oats.
- A glass of water or milk.
- a pinch of salt.
- The ingredients are mixed in a pot and left to boil until the oats are soft.
Cinnamon
and fruits can be added to give a delicious flavour.
The dish
can also be served to children.
low fat
milk Low-fat milk and other dairy products are rich sources of calcium , as
well as vitamin A, vitamin D and probiotics.
These elements work together to maintain bone
structure and health, thus helping to prevent osteoporosis and rheumatoid
arthritis.
They can be eaten alone or added to other
foods.
It is
recommended to eat 3 servings of dairy products for adults and children; Get
the daily recommended amounts of calcium and vitamin D, along with probiotics
that have anti-inflammatory properties.
cherry juice Sour
cherry juice made from the fruits of the cherry tree - which is rich
in nutrients - can help reduce arthritis symptoms, as well as reduce the risk
of osteoporosis .
To
reduce the risks of sugar on the health of the body, it is recommended to drink
unsweetened sour cob juice daily in order to reduce the symptoms of arthritis.
The anti-inflammatory properties of cherry
juice are due to the fact that it contains anthocyanins, which fight some
chronic diseases.
cherry juice can be purchased ready-made, or it
can be made at home, as follows:
- Wash fresh cherries.
- Mix one cup of cherries with a quarter cup of water.
- Mix the ingredients until the cores are separated from the cherries.
- Filter the mixture from the cores.
- Drink the resulting juice within 5 days.
You
should pay attention to drinking cherry juice in moderation for fear of
unwanted side effects.
Foods to
avoid There are also foods that help promote joint health, there are a group of
foods that can worsen the condition of arthritis and therefore should be
avoided, and the most important of them are mentioned:
Sugars:
You
should try to limit the amount of sugar you eat daily, so that no more than 6
teaspoons are taken for women and 9 for men.
you should choose natural sources instead of
sugar, such as honey , maple syrup and coconut sugar.
Refined
grains to avoid when it comes to arthritis, including white rice, pasta and
white bread.
Trans
fats and partially hydrogenated oils .
Omega-6 fatty acids
which are found in processed foods, and excessive consumption of
these acids promotes rather than reduces inflammation, which are also present
in:
- corn oil.
- Sun flower oil.
- Peanut oil.
- Grape seed oil and other vegetable oils.
If a person avoids all foods that are harmful to the health of the joints and eats a group of beneficial foods, and the symptoms of arthritis persist, he should consult a nutritionist as well as a specialist doctor.
by: Dr Asmaa Reda
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