The 7 anti-arthritis foods are inspired by the Cretan diet. Their nutritional benefits make them essential allies to prevent and relieve osteoarthritis.
Thanks to their sulfur compounds - including allicin, a powerful antioxidant -, garlic, onion, shallots, spring onions, chives or leeks play a proven anti-inflammatory role. For optimal efficiency, the pharmacist Carole Minker advises to "chop or grind the garlic before cooking, then let it sit for ten minutes, to promote its beneficial chemical reactions".
You can also eat raw alliaceae.
They are the main vegetable sources of omega-3, these essential fatty acids which counterbalance the pro-inflammatory effects of bad fats (in meats, dairy products, fried foods and industrial foods) and omega-6 (too present in the oils of sunflower, corn or grape seeds).
Extra virgin olive oil is rich in monounsaturated fatty acid, oleic acid, ally of the cardiovascular system, olive oil contains oleocanthal: an antioxidant polyphenol with analgesic effects and which would help to block the enzymes involved in inflammation. It is used in seasoning and cooking, provided it does not exceed 180 ° C to 200 ° C.
Brown rice, oats, quinoa or barley: these cereals contain fiber, vitamins B6 and B9 and proteins useful against inflammation.
"If you favor variety and pair them with legumes for essential amino acids, they can compensate for eating less pro-inflammatory red meat," notes Carole Minker. Consume them complete, unrefined and organic.
This family is made up of cabbage, radishes and turnips. They are rich in vitamins C and K, flavonoids, fibers and sulfur compounds, glucosinolates, which stimulate enzymes blocking inflammatory processes and prevent the destruction of cartilage cells. To make the most of their benefits, add them to your menu at least 3 times a week, preferably raw, or cooked al dente , steamed or in a little water.
Rich in omega-3, selenium, zinc and vitamin D, mackerel, herring, sardines, anchovies, tuna, salmon, eel and halibut protect against inflammation. It should be eaten twice a week, raw in marinade or cooked in fresh steam, as fresh as possible, to preserve the omega-3, "very sensitive to oxidation", recalls Cécile Bertrand, dietician. Better, moreover, prefer small fish, less polluted by heavy metals than their predators, such as tuna or swordfish.
Cherries, raspberries, black currants, blueberries, pomegranates, cranberries (cranberries), strawberries and grapes, true antioxidant concentrates, contain polyphenols, beta-carotene, vitamin C and various minerals. Their tannins and pigments (anthocyanins) are anti-inflammatory, like ibuprofen or aspirin. Consume fresh or frozen and raw to keep vitamin C, but organic if possible, because "strawberries, raspberries and cherries are among the berries most contaminated with pesticides," warns Carole Minker.
They are interesting sources of proteins, minerals and antioxidant trace elements (zinc and selenium) that are not present in other foods.
In addition, the chitin in the shell of crustaceans, at the origin of the production of glucosamine, is "a substance necessary for maintaining the integrity of cartilage and all joints", recalls Cécile Bertrand. Special mention for the shrimps, which we eat with their shell rich in chondroitin and glucosamine.
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