Many people think they should avoid fruit because of sugar in them, and yes, sugar has been shown to increase inflammation. But a large part of this research focuses on the effect of sugary drinks, which mainly provide empty calories, unlike naturally sweet fruits. “Each carbohydrates breaks down into sugar. However, fruits have different qualities, such as vitamins, minerals, fibers and phytonutrients, which can reduce your risk of inflammation, ”explains Frechman.
1. Cherries
Cherries are a good source of polyphenols and vitamin C, which have antioxidant and anti-inflammatory properties. Research has shown that cherry consumption decreases oxidative stress and inflammation, reduces muscle pain induced by exercise and loss of strength, lowers blood pressure and improves sleep. It was believed that only tangy cherries would produce these effects, but it turns out that sweet cherries can also be effective.
Try it Eat them like a snack. Or, says Frechman, make a pudding at the Chia (1 cup of vegetable milk, a quarter of chia seeds, 1 teaspoon of maple syrup, 2 teaspoons of cocoa powder) and throw a half cherry. You will also get fibers from chia seeds.
2. Peaches, plums and apricots
Stone fruits such as peaches, apricots and plums are filled with anti-inflammatory and antioxidant vitamin C. Fisheries polyphenols can help reduce inflammation. Loads of vitamins which promote the health of the skin and eyes, the apricots are rich in fiber, which also stimulates intestinal health, more and more considered to be linked to PR. And the anthocyans who give plums their dark purple color are a type of antioxidant that fights inflammation.
Try it Whisk a smoothie using a variety of these fruits. Or simply enjoy a salad of fresh fruit, with a hint of mint.
3. Cantaloup
Cantaloup is a good source of vitamin C and has anti-inflammatory properties. This fruit belongs to the Cucurbit family, which has antioxidant effects due to several bioactive components, including cucurbitacine.
Try it Slice into a fruit salad; Make a melon salsa; Or the puree, add the juice of a lime and salt to taste, and you have a refreshing cold Cantaloup soup.
4. Bleules
The berries are rich in several polyphenols – such as anthocyanas (pigments that produce red, blue or purple color in certain plants) and quercetin, which have antioxidant effects – and phenolic acids that reduce inflammation.
Try it Mix them in yogurt with a granola garnish, throw them in the oat flour or a smoothie, or eat them by the handle.
5. Pineapple
“Pineapple is an excellent source of vitamin C, but you also have the protease enzyme, bromelaine. It has the potential to reduce inflammation, to support the immune system and as a bonus, it helps digestion, ”explains Frechman.
Try it Cut the pineapple into pieces and kiss them. Add a little olive oil and grill them until it is slightly charred. Caramelise sugar for a really delicious experience. Or pineapple salsa for fries or to put chicken or fish. Cut the pineapple, red pepper and coriander together, then add lime juice and a little bit of jalapeño to give it a little heat, explains Frechman.
6. Pastède
This thirst for explosion with citrulline, lycopene, polyphenols and vitamins A and C, which all have strong antioxidant properties and can help promote joint health, explains Frechman. Research suggests that watermelons can also help other diseases and conditions, such as diabetes, cancer and obesity.
Try it No need to become sophisticated. Cut it and enjoy it. Or mix it, add a little lime and make refreshing (and healthy) frozen pops.
7. Grapes
Depending on the foundation of arthritis, the white and darker grapes are both good sources of antioxidants and polyphenols. Fresh reds and blacks also contain resveratrol, a natural polyphenol known to have anti-inflammatory properties and promotes cardiovascular health.
Try it Keep them frozen for a filling treat. Good with chicken or fish, let yourself stand in a marinade, then toast. Or overlap them with yogurt and almonds for a fun perfume.
The point to take away
Eating fresh seasonal fruit – including cherries, berries, stone fruits, melon, pineapple and grapes – as part of an anti -inflammatory diet can help you manage the symptoms of PR.
The fruits are full of vitamins, nutrients and polyphenols (organic compounds found in plants) which have an antioxidant and anti-inflammatory effect.
While fruits contain sugar, which can contribute to inflammation, the richness of nutrients and fibers in the fruits is a good addition to your RA diet.
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