'Ultimate' six-food diet to help ease arthritis pain and symptoms

Millions of people across the UK are living with arthritis or other joint problems and are looking for ways to reduce the pain and ease symptoms. Depending on specific conditions, it cause issues such as pain, inflammation, joint stiffness and even difficulty moving.

As is with many medical conditions, focusing on what you eat is one way to minimise the impact of arthritis, as reported by the Express.

The Arthritis Foundation, based in the US, says following a Mediterranean diet is the 'best bet' for managing symptoms. Their experts say while it is not a 'miracle' cure, it is the 'ultimate arthritis diet'.

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They said: "While there’s no miracle diet for arthritis, many foods can help fight inflammation and improve joint pain and other symptoms. “For starters, a diet rich in whole foods, including fruits, vegetables, fish, nuts and beans, but low processed foods and saturated fat, is not only great for overall health, but can also help manage disease activity.

"If this advice sounds familiar, it’s because these are the principles of the Mediterranean diet, which is frequently touted for its anti-inflammatory and disease-fighting powers."

The foundation adds that studies show a Mediterranean diet can have the following benefits:

• Lower blood pressure

• Protect against chronic conditions, ranging from cancer to stroke

• Help arthritis by curbing inflammation

• Benefit your joints as well as your heart

• Lead to weight loss, which can lessen joint pain.

As reported by the Express, to get the most out of following a Mediterranean diet, there are six types of food you should make sure you are eating plenty of.

Fish

The Arthritis Foundation says oily fish is packed with "inflammation-fighting" omega-3 fatty acids. The best types of fish to eat for this include tuna, sardines, salmon, herring, anchovies, scallops and other cold water fish.

It is recommended you eat between three to four ounces of fish twice a week. If you aren't a fan of fish, fish oil supplements can also help.

Nuts and seeds

The experts advise that eating a handful of nuts daily are beneficial - and those which are best include walnuts, pine nuts, pistachios and almonds.

One study found that over a 15-year period, men and women who consumed the most nuts had a 51 per cent lower risk of dying from an inflammatory disease (like rheumatoid arthritis) compared with those who ate the fewest nuts.

Fruits and vegetables

The Arthritis Foundation claims you should actually aim for nine or more servings of fruit and vegetables daily, more than the general five-a-day guideline. Fruits and vegetables rich in vitamin C and vitamin K are also beneficial for easing arthritis pain.

The foundation states: "Fruits and vegetables are loaded with antioxidants. These potent chemicals act as the body’s natural defence system, helping to neutralise unstable molecules called free radicals that can damage cells.

"Research has shown that anthocyanins found in cherries and other red and purple fruits like strawberries, raspberries, blueberries and blackberries have an anti-inflammatory effect."

Olive oil

According to the foundation, olive oil is loaded with heart-healthy fats, as well as oleocanthal, which has properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs). If possible eat two to three tablespoons of extra virgin olive oil daily, they advise.

Beans

It is recommended to eat small red beans, red kidney beans and pinto beans. Beans are full of fibre and phytonutrients, which can help lower CRP - an indicator of inflammation found in the blood.

Whole grains

Whole grains can be found in wholewheat flour, oatmeal, bulgur and quinoa. The foundation adds: "Whole grains contain plenty of filling fibre — which can help you maintain a healthy weight.

"Some studies have also shown that fibre and fibre-rich foods can lower blood levels of CRP, an inflammatory marker."