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 Last Updated : May 04,2021


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…



Oatmeal Almond Milk with Apples, Healthy Vegan Breakfast recipe
oatmeal almond milk with apples | oats with apples and almond milk | vegan oatmeal with apples | with 13 amazing images. The Oatmeal Almond Milk with Apples is as easy as easy can be. Can y ....
Masoor Dal with Spinach, Protein Rich Recipes recipe
masoor dal with spinach recipe | protein rich dal | dal palak | with 18 amazing images. masoor dal recipe is a versatile Indian food which can find a place in every household. Learn how to ....
Broccoli and Zucchini in Red Capsicum Gravy recipe
When it comes to cooking, a little know-how can take you a long way and help you create an unending range of innovative foods, such as Broccoli and Zucchini in Red Capsicum Gravy. Here, look at how red capsicum lends itself to prepare a delectable gravy that is not only flavourful but healthy too, b ....
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 ....
Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe ) recipe
multiseed mukhwas | multi seed mukhwas | 4 seed healthy mukhwas | how to make multiseed mukhwas | with 13 amazing images. Multiseed mukhwas is a mouth-freshener w ....
Beetroot and Coconut Sabzi, South Indian Sabzi recipe
An easy and tasty South Indian recipe, which features grated beetroot, flavoured with a traditional tempering and a scrumptious mixture of coconut, garlic and spice powders. Since the beetroot is grated, it cooks very fast, so you can make this Beetroot ....
Date and Walnut Balls recipe
date walnut balls recipe | khajur akhrot balls | 3 ingredient vegan date nut balls | sugar free date nut balls | with 10 amazing images. Thanks to sweet and sticky dates, this sweet require ....
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 ....
Baby Spinach and Apple Salad in Curd Lemon Dressing, Healthy recipe
Iron-rich baby spinach is teamed with apples for extra crunch and a little sweetness, in this simple but awesome salad. Drowned in a tongue-tickling Curd Lemon Dressing, the duo transforms into an exotic delicacy. The dressing is bursting with tangy and h ....
Pumpkin Dry Vegetable recipe
healthy kaddu ki sabzi recipe | kaddu ki sookhi sabzi | bhoplya chi bhaji | Indian style pumpkin sabzi is a unique everyday sabzi which can be enjoyed with phulkas and chapatis. Learn how to m ....
Chawli Bean Subzi recipe
This unique Chawli Bean Subzi is sure to please your palate with its exciting sweet, sour and spicy flavour. With tamarind, jaggery and chilli powder, not to forget a quick and traditional tempering, the fiber and iron-rich chawli bean becomes a tangy treat that you will love to munch on! Use th ....
Nutritious Thalipeeth recipe
nutritious thalipeeth recipe | healthy multigrain thalipeeth | jowar bajra thalipeeth | thalipeeth for diabetes | With 17 amazing images. nutritious thalipeeth is ....
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 ....
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.
Jowar Bajra Garlic Roti recipe
jowar bajra garlic roti recipe | bajra jowar lehsun roti | healthy jowar bajra garlic roti | with 13 amazing images. Jowar and bajra are two super healthy flours and should be definitely included to diet!! We have ma ....
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