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 Last Updated : Nov 17,2019


जोड़ो के दर्द से पीडितों के लिए स्वास्थ अहार : - हिन्दी में पढ़ें (Arthritis Diet recipes in Hindi)
સંધિવા ડાયેટ રેસિપિ - ગુજરાતી માં વાંચો (Arthritis Diet recipes in Gujarati)

Arthritis is a disease in which the joints of the body have pain, inflammation and stiffness. 

The two types of arthritis are: 
Osteoarthritis: This is developed due to wear and tear or overuse of joints usually due to age or obesity. The small and large joints are affected symmetrically like both hands, feet, wrists or elbows. There is pain but not much swelling in the joints. 

Rheumatoid Arthritis: This is an auto immune disease in which the body’s own immune system attacks the joints of the body. The weight bearing joints like the hip, knee or the spine as well neck, small finger joint, thumb and toe are affected. It usually begins on one side of the body and gradually affects the other side and is accompanied with swelling in these joints. 

In either case the dietary focus is to concentrate on foods that reduce inflammation and relives pain. Here are a few anti-inflammatory foods which you must befriend to control pain and swelling. 

• Rely on High in Omega 3 Fatty Acids : Omega-3 fatty acids found in WalnutsChia Seeds and Flax Seeds are great sources of omega-3 fatty acids which help reduce the inflammation to a great extent. You can name them super foods. Date and Walnut Balls and Flax Seed Crackers with Beetroot Dip are few unique ideas you can indulge into. 
How much to eat: 2 to 3 tablespoons of seeds and 4 to 5 walnuts daily. 

Date and Walnut Balls
Date and Walnut Balls

• Befriend antioxidant rich fruits and vegetables: Lutein and vitamin A in Broccoli, bromelain in Pineapple, papain in PapayaVitamin C in Capsicum and fruits like OrangesGrapefruit,Strawberry etc., Vitamin A and Vitamin E in Spinach (Palak), quercetin in Kale and anthocyanins in Cherries are all the fruits and veggies that benefits to ease the arthritic pain. Bear in mind that the deeper the colour of fruits and vegetables, the higher amount of Antioxidant it carries. These antioxidants help strengthen your immune system as well as reduce the inflammation and the pain that is experienced in arthritis. The list of recipes in this section includes Palak Matar Paneer SabziStrawberry Spinach SaladCarrot Methi SubziCabbage Poriyal etc. 
How much to eat: At least 2 to 3 serving of fruits and 4 to 5 servings of vegetables. 

Palak Matar Paneer Sabzi
Palak Matar Paneer Sabzi

• Go grains : Eating a lot of whole grains than refined foods will toss in High Fiber to your diet and help maintain weight. Remember that obesity is one the causes for osteoarthritis. Include OatsBuckwheatBarleyJowarBajra and Quinoa in your diet. Buckwheat Pancakes will add protein to strengthen bones, Bajra, Whole Moong and Green Pea Khichdi will add iron to ensure proper oxygen supply to all cells, Oats Mooli Roti will serve the purpose of main meal while adding fiber too. 
How much to eat: Aim for 4 to 5 servings daily. 

Oats Mooli Roti, Zero Oil Oats Mooli Roti
Oats Mooli Roti, Zero Oil Oats Mooli Roti

• Reach out only for healthy Fats: Firstly chalk out the fried foods completely. Amongst the fats, opt for olive oil, coconut oil or peanut oil as much as possible. Olive oil high in omega-3 fatty acids and are known to protect the heart while the coconut oil contains MCT (medium chain triglycerides) which aids in weight loss. 
How much to eat: Not more than 3 to 4 teaspoons a day. 

• Befriend Sulphur rich foods : Sulphur rich foods like CabbageBrussels Sprouts, Broccoli and Cauliflower are full of sulfurophane compounds which help to reduce inflammation of joints. Rotis, subzis, snacks and salads… these veggies can be enjoyed in various forms like Cabbage PancakesBajra and Cauliflower Roti and Brussel Sprouts and Spring Onion Stir-fryAvocado Broccoli and Bell Pepper Lunch Salad are some healthy options to be included in an Arthritis diet. 
How much to eat : Have at least one of these cruciferous veggie daily in the form you enjoy. 

Cabbage Pancakes, Mini Cabbage Pancakes, Quick Pancake
Cabbage Pancakes, Mini Cabbage Pancakes, Quick Pancake

• Boost your intake of beans: Whole beans like Rajma and chick peas (kabuli chana) are a good source of fiber and other nutrients like MagnesiumIronZincPotassium, folic acid which together work to boost immune system. Try and sprout them when you have time on hand. Plan it in advance and soak and sprout various beans and then explore it in the form of Mixed Sprouts with Bajra RotiSprouts and Veggie Salad and Rajma Bean Sprouts and Spring Onion Salad
How much to eat: At least 2 to 3 times a week. 

Sprouts and Veggie Salad
Sprouts and Veggie Salad

• Shop for healthy spices: Do not forget to add spices like turmeric powder and garlic to your cart. These are one of the highest inflammatory fighters.
How much to eat: Fell free to add as much as you can handle. 

While these foods will help you ward off arthritic pain, a few ingredients need to be booted from your pantry to avoid painful attacks. These are: 

  11 Foods to avoid during Arthritic Pain
1. Sugar
2. Excess salt
3. Alcohol
4. Tea, instead prefer green tea which abounds in polyphenols
5. Coffee
6. Canned foods
7. Preservatives
8. Refined foods like burgers, pasta and pizza
9. Fried foods
10. Ready-to-eat foods
11. Tabaco

Abiding by this balanced diet and following the exercise regime prescribed by your doctor is a sure shot way to relive pain. Take a look at our recipe section here…



Grilled Broccoli Recipe recipe
This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones. This delicious treat is also equally healthy, being ri ....
Quinoa Veg Upma, Vegan Breakfast recipe
Wondering what to make for breakfast today? Go for this healthy, vegan Quinoa Veg Upma. Loaded with the goodness of quinoa and veggies, this upma tastes awesome, is very filling, and nutritious as well. It is quite easy to make too. You just ....
Garlicky Oats and Vegetable Soup recipe
This sumptuous mixed vegetable soup has sharp accents of onion and garlic, which make it quite an exciting start to the meal. In one smart turn, this soup is thickened with rolled oats rather than starchy options like corn flour or plain flour. This not only makes the soup healthy and fibre-ri ....
Bajra, Whole Moong and Green Pea Khichdi recipe
bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi | with 20 amazing images. Watching weight or on a diet or want to eat someth ....
Bharwa Lauki recipe
Scooped containers of boiled bottle gourd are packed with a flavourful, soft paneer stuffing, and topped with tangy tomato gravy. Known for its good health quotient, bottle gourd becomes all the more desirable in this Bharwa Lauki recipe, as it combines tastefully with protein-packed paneer and Vita ....
Methi Pitla ( Healthy Subzi) recipe
healthy methi pitla recipe | methiche pithle | Maharashtrian methi pitla | with 17 amazing images healthy methi pitla is a tasty and quick
Bajra and Cauliflower Roti recipe
Don't settle for bland bajra rotis! Feast on these delicious Bajra and Cauliflower Rotis instead. The grated garlic and spring onions really rev up the flavour of these rotis. Ensure that you roll the rotis immediately once the dough is kneaded; else it may turn soft and pose a problem while rol ....
Broccoli and Bajra Snack recipe
Bajra is a storehouse of nutrients, but hardly included in the diet except perhaps as a khichdi or roti. Here is a truly delicious snack made of whole bajra and broccoli. Chopped onions, garlic and red chilli flakes impart tremendous taste to this snack, while olive oil, though used in small quantit ....
Masoor, Beets, Zucchini , Peppers Lunch Salad,  Healthy Veg One Dish Meal recipe
Get set for an exhilarating medley of colours, flavours and textures! Your meal gets healthier when you bring more colours to the table as colourful veggies are loaded with antioxidants. That’s just what’s been done in this awesome Masoor, Beets, Zucchini, Peppers Lunch Salad. The fact that ....
Palak Matar Paneer Sabzi recipe
This quick and easy, no-fuss dish brings together three of your favourite ingredients – spinach, cottage cheese and green peas. A tempering of everyday ingredients and a dash of common spice powders gives the trio a fantastic taste, which combines beautifully with Indian breads of all kinds, be it < ....
Cabbage Pancakes, Mini Cabbage Pancakes, Quick Pancakes recipe
An enhanced version of chila, cabbage mini pancake is delicious and wholesome. What is more, it can also be prepared in a jiffy, making it a great start to a busy day. Serve hot and fresh with chutney or ketchup.
Masala Karela recipe
You will be amazed by how effectively grated cauliflower masks the bitterness of karela, making it a delicacy that even kids would not mind eating. Perked up with onion, coriander and spice powders, Masala Karela is a treat to the taste buds, and a wonder food for your body too, as karela contains a ....
Grilled Mushrooms in Garlic and Dill recipe
This mouth-watering starter is made by grilling succulent mushrooms coated with butter, garlic and dill. As the mushrooms cook, a very appetizing aroma arises from the grill pan – it’s buttery, garlicky and herby – so tempting that you cannot wait to taste it! Grilled Mushrooms in Garlic and ....
Mini Bajra Onion Uttapa recipe
Uttapa with rice is tasty but common! When you feel like cooking something exotic, try this whole grain uttapa made with bajra and of course some rice and urad dal too. You will thoroughly enjoy the unique flavour and crisp texture of the Mini Bajra Onion Uttapa, while also benefiting from the iron ....
Spinach and Paneer Salad ( Healthy Soups and Salads Recipe) recipe
Generously loaded with vitamin B2 (Riboflavin), Spinach and Paneer Salad is a great everyday as well as party fare. Just ensure to use fresh low-fat paneer to enjoy its true flavours.
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