Diet plays a vital role in managing arthritis, with experts stressing the importance of consuming foods that can help reduce pain and inflammation. The Mediterranean diet, known for its anti-inflammatory properties, recommends the consumption of vegetables, fruits, beans, fish, and nuts.
One vegetable that has been recognized for its nutritional benefits, particularly for those with arthritis, is the humble onion. This affordable staple, costing around 21p, is easily accessible in most supermarkets.
Onions are rich in flavonoids, a type of antioxidant, and are low in calories and virtually fat-free. A specific flavonoid found in onions, called quercetin, has shown anti-inflammatory effects in animal studies of osteoarthritis and rheumatoid arthritis. Additionally, onions have been found to lower bad cholesterol levels, reduce the risk of heart disease, and help inhibit cancer progression, as reported by the Arthritis Foundation.
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Studies have also suggested that onions contain a compound that can prevent bone breakdown and reduce fracture risk. Research conducted by Cornell University revealed that shallots and red and yellow onions possess the highest concentration of disease-fighting chemicals, while white and sweet onions contain the least.
Both garlic and onions contain diallyl disulfide, a component known to slow cartilage deterioration, according to the University of Maryland Medical System. Furthermore, incorporating fish rich in omega-3, such as salmon and mackerel, is recommended due to their anti-inflammatory omega-3 fatty acids.
Registered dietitian Andrea Dunn from Cleveland Clinic highlights the potential of certain foods in reducing arthritis-related inflammation and pain, emphasizing the ongoing research in this field.
For those seeking to enhance their diet with nutrient-rich food, Dunn recommends creating salsa from onions and using them in combination with tomatoes and other vegetables to increase vitamin C, fiber, and antioxidant intake. In addition, ginger and turmeric, known for their anti-inflammatory properties, can be added to meals or beverages to provide health benefits.
Salads can be enhanced by adding sliced or diced onions, as suggested by the Arthritis Foundation, and they can also be used in stir-fries or sandwiches. Grilled or baked onion halves or wedges seasoned with olive oil, salt, and pepper are proposed as a flavorful accompaniment.
To prolong their shelf life, raw onions can be chopped and frozen for future use.