Suffering from arthritic pain? A zinc rich diet is what you need | TheHealthSite.com (2024)

Wondering what you could do to relieve joint pain? Here's your answer.

Did you know zinc is important for functioning of over 300 enzymes and hormones? ^[1] Optimum level of zinc helps control sweet cravings and this micro-element has a host of other benefits too. In fact, increasing your intake of zinc-rich foods and maintaining required levels can help reduce arthritis pain, says expert dietitian and sports nutritionist Deepshikha Agarwal.

How does zinc help?

Rheumatoid arthritis (RA) is a condition that causes inflamed joints. Zinc is an essential element for bone mineralisation and is vital for improving immunity. An observation study indicates that post-menopausal women consuming higher levels of zinc and are usually at a lower risk of arthritis, especially RA ^[1]. Zinc also acts as an anti-oxidant, which plays a role in eliminating the free radicals that may lead to inflammation and chronic diseases. Another study has established a connection between low levels of zinc and increased risk of osteoporosis ^[2]. It indicates that zinc supplementation or increasing intake of zinc can have a positive effect on bone density and thus, reduce the symptoms of arthritis.

Supplementation may not always be necessary. Making dietary changes and including foods rich in zinc like ginger, spinach, tofu can provide relief from arthritic pain. Do not resort to zinc supplements unless prescribed by your doctor or dietitian.

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References

1. Mierzecki, A., Strecker, D., & Radomska, K. (2011). A pilot study on zinc levels in patients with rheumatoid arthritis. Biological trace element research,143(2), 854-862.

2. Mutlu, M., Argun, M., Kilic, E., Saraymen, R., & Yazar, S. (2007). Magnesium, zinc and copper status in osteoporotic, osteopenic and normal post-menopausal women. Journal of International Medical Research, 35(5), 692-695.