5 Natural Vitamins to Soothe Joint Pain & Arthritic Inflammation
Arthritis is a medical condition that involves pain and inflammation of the joints. It is the number one leading cause of disability in the world.
Cartilage acts as a cushion to your bones at the joints and allows them to move smoothly against each other. Excessive wear and tear, autoimmune diseases such as Rheumatoid arthritis, as well as aging can cause this cartilage to deteriorate. The underlying bones start to get exposed as the cushion is no longer there. They come in direct contact with each other. The grinding of the bones in the joints leads to inflammation and pain.
The two most common types of arthritis are osteoarthritis (OA) and rheumatoid arthritis (RA). In OA, the cartilage thins out due to excessive wear and tear, while in RA, your body’s own immune system starts attacking healthy joint tissue.
Arthritis treatment involves managing the pain with NSAIDs. However, these days, doctors recommend natural options to relieve pain as well.
A healthy diet with the right nutrients can help reduce inflammation, improve cartilage structure, and strengthen joints and bones. In this regard, vitamins play a critical role in staying healthy.
Vitamins D, E, A, C, and K are the 5 vitamins that naturally soothe joint pain and arthritis inflammation. To know more about how they work, keep reading!
1. Vitamin D
Vitamin D helps your bones absorb calcium and is crucial to bone health. It is also important for muscle movement and communication between nerves.
Vitamin D is an immune regulator which makes sure that your body doesn’t have too much or too little inflammation in the body. Therefore, it helps lower inflammation in people suffering from arthritis.
According to the Arthritis Foundation, vitamin D deficiency is common in people with rheumatoid arthritis (x).
Not having enough vitamin D can affect your immune system, reduce calcium and phosphorus levels, increase your risk of arthritis and be the root cause of osteoporosis. The latter causes brittle bones and increases your risk of bone fracture and bone pain.
Vitamin D supplementation helps alleviate pain and improve joint health.
Also known as ‘sunshine vitamin,’ your body can naturally produce vitamin D when exposed to sunlight. Apart from that, foods that contain this vitamin are:
- Certain types of fatty fish such as salmon, tuna, and mackerel
- Cod liver oil
- Organ meat such as beef liver
- Soy and soy products
- Mushroom
- Egg yolk
2. Vitamin E
Vitamin E helps by stimulating the growth of cartilage cells and can help treat osteoarthritis. It has anti-inflammatory properties that reduce symptoms of muscle soreness and muscle weakness. It keeps the muscles healthy by speeding the recovery process.
Cartilage also degenerates by free radicals in the body. The mechanism is called oxidative stress in which the free radicals react with the molecules in the cells and tissues that cause serious damage to them. Vitamin E is a potent antioxidant that scavenges these free radicals and preserves cartilage health. Therefore, vitamin E is a potential agent for preventing and treating osteoarthritis.
Foods that contain vitamin E are:
- Peanut and peanut butter
- Beat green, collard green, and spinach
- Almonds
- Pumpkin
- Broccoli
- Asparagus
- Red Bell pepper
- Avocado
- Wheat germ oil
- Sunflower seeds
- Sunflower oil
3. Vitamin C
Vitamin C is involved in collagen synthesis (x). It is the primary protein that supports the growth and repair of joint cartilage. Vitamin C also fights infections that cause joint inflammation and is therefore highly recommended for those suffering from rheumatoid arthritis.
Since our body can’t make our own vitamin C and it is essential for the building of collagen and improving overall health, it is important that we eat foods that can supply the recommended levels of this vitamin.
These foods include:
- Kiwi fruit
- Red bell pepper
- Broccoli
- Strawberries
- Cantaloupe
- Tomatoes
- Papaya
- Brussel sprout
- Grapefruit
4. Vitamin A
Vitamin A is important for building strong and healthy bones. Both osteoblast (bone-building cells) and osteoclast (bone-breaking down cells) are influenced by vitamin A. It is anti-inflammatory in nature and can treat as well as prevent arthritis. Vitamin A can relieve pain in patients with rheumatoid arthritis and osteoarthritis.
One source of this vitamin is retinol which is found in
- Meat
- Fish
- Fortified breakfast cereal
- Fish liver oil
- Eggs
And the other source of vitamin A is beta-carotene found in
- Dark greens such as spinach
- Orange fruits and vegetables such as carrots, sweet potatoes, papaya,
5. Vitamin K
Vitamin K is important in normal bone growth as it directs calcium to the bones. Often low blood levels of vitamin K are associated with weak bones and low bone density. The bone derives a protein called osteocalcin which has many physiological roles including aiding in the production of healthy bone tissues in the body (x).
Vitamin K is also important for the healthy functioning of proteins in bone and cartilage. Sufficient levels of vitamin K in the body can slow the progression of joint damage from arthritis.
Foods that are high in vitamin K are
- Collard greens
- Kale
- Soybean
- Brussel sprouts
- Mustard greens
- Swiss chard
- Prunes
- Kiwi
- Soybean oil
- Avocado
Conclusion
In the US alone, 43 million people are suffering from arthritis. The traditional treatment includes exercise, lifestyle modifications, and an array of pain medications including steroids. Researchers have observed that apart from these, complementing your diet with the right nutrient can help with arthritis.
Foods rich in vitamins A, K, C, D, and E can help improve arthritis symptoms as well as prevent it. Avoid sweets, fatty foods, refined carbs, and alcohol as they are considered the worst foods for arthritis.
