Inflammatory disorders like rheumatoid arthritis are hard to deal with and quite scary. Besides the severe and persistent pain it causes, rheumatoid arthritis can also lead to bone erosion, deformed joints and permanent disability.

And just like any other chronic condition, treating — let alone, curing — rheumatoid arthritis is problematic, especially since modern medications can cause side effects, and scientists have yet to pinpoint the exact cause of the disease. Without knowing its root, developing a cure is near impossible.

But researchers at the University of Florida offer a glimmer of hope for people with rheumatoid arthritis. In their study, which was published in the Journal of Functional Foods, they reveal that eating foods rich in a certain class of plant-based nutrients can help with the management of rheumatoid arthritis symptoms. These plant nutrients are known as polyphenols.

What are polyphenols?

Polyphenols are naturally occurring compounds that you can find in certain plant-based foods. These include some herbs and spices, fruits, vegetables, legumes, nuts and seeds. So far, researchers have successfully identified more than 500 different polyphenols in plant-based foods. These chemicals are now divided into four categories:

• Flavonoids — ubiquitous plant pigments responsible for giving flowers, fruits, leaves and veggies their vibrant colors.
• Lignans — compounds frequently found in high-fiber foods; once ingested, lignans are converted by good gut bacteria into beneficial metabolic products.
• Phenolic acids — found in abundance in the skins of fruits and the leaves of vegetables, they are readily absorbed through the walls of the intestine. Phenolic acids have antioxidant and anti-inflammatory properties.
• Stilbenes — a diverse group of compounds produced by plants as part of their natural defense mechanism. Stilbenes can be found in berries, grapes and conifer bark waste.

Polyphenols are a favorite subject among researchers because of the many health benefits they are able to provide. Besides being the most abundant antioxidants in the human diet, polyphenols also have anti-inflammatory, cardioprotective, brain-boosting and anti-cancer properties.

The role of dietary polyphenols in the treatment of rheumatoid arthritis

As mentioned earlier, rheumatoid arthritis is a disease marked by persistent inflammation. This inflammation is caused by the immune system mistakenly attacking healthy cells, especially those that line the joints. But because dietary polyphenols have anti-inflammatory effects, they are deemed to be useful against this inflammatory disease.

The results of clinical trials, animal studies and cell culture studies all suggest that eating foods rich in polyphenols can help slow down the development of rheumatoid arthritis. Increased polyphenol intake was also found to reduce associated symptoms, such as early morning stiffness, morning pain and post-activity pain. In addition, polyphenols lowered blood levels of inflammatory markers.

When the researchers delved further to understand how polyphenols work inside the body, they found that the compounds are able to prevent or treat rheumatoid arthritis by targeting key factors and processes behind the inflammatory response. More research, however, is needed to verify these findings and shed more light on the beneficial effects of polyphenols from plant-based foods.

Dietary polyphenols and their reported effects

Despite being non-essential nutrients, polyphenols still do a lot for your body. For instance, by boosting your antioxidant levels, polyphenols protect your cells from oxidative damage caused by excessive production of free radicals. This action also allows them to inhibit the production of chemicals that promote inflammation.

Here are some examples of dietary polyphenols, where they come from and what they do:

• Procyanidins — Found in grape seeds, these compounds decrease the production of pro-inflammatory molecules, such TNF-a, interleukin (IL)-17 and immunoglobulin G (IgG).
• Malvidin-3-O-B-glucoside — Found in the skin of grapes, this polyphenol can decrease the levels of IL-1B, TNF-a, IL-8 and nitric oxide (NO).
• Anthocyanins — Found in black soybean, this compound can reduce not just pro-inflammatory cytokine production, but also the incidence of arthritis, inflammation and oxidative stress.
• Polyphenols in extra virgin olive oil — Besides reducing the levels of IL-1B, TNF-a and IL-6, these compounds also target Cox-2, an enzyme responsible for pain and inflammation.
• Tea polyphenols — Found in green tea and black tea extracts, these compounds decrease the levels of TNF-a and IL-1B, as well as CCR5, a receptor protein responsible for immune and inflammatory responses.
• Resveratrol — Found in grapes, peanuts, cocoa and blueberries, this heart-friendly compound reduces the production of Il-6 and IL-1B and stops the maturation of pro-inflammatory cells.
• Quercetin — Found in onions, green tea, citrus fruits, broccoli and capers, quercetin reduces inflammation in the joints, synovial hyperplasia and pannus formation, all of which are abnormalities associated with rheumatoid arthritis.
• Kaempferol — Found in potatoes, tomatoes, lettuce, green beans, squash and Brussels sprouts, kaempferol targets the expression of genes involved in immune cell function and inflammation.
• Myricetin — Found in kale, spinach, hot peppers, spring onions and celery, this compound decreases the production of pro-inflammatory interleukins and prevents the activation of relevant pathways required for inflammation.
• Ellagic acid — Found in strawberries, blackberries, raspberries, pomegranates and pecans, this polyphenol decreases foot paw swelling in animal models of rheumatoid arthritis and reduces the release of inflammatory mediators.

Other foods that can help with rheumatoid arthritis

If you’re suffering from rheumatoid arthritis, you’ve probably been urged one too many times to adopt healthy lifestyle changes beginning with the foods that you eat. But there’s a reason why experts often recommend this: Being an inflammatory disease, the best way to manage rheumatoid arthritis is by controlling inflammation. And there’s no better way of doing that than by eating foods with anti-inflammatory benefits.

The following foods are not only nutritious, but they’re also the perfect components of a healthy diet designed to fight rheumatoid arthritis:

• Fatty fish — Fish rich in omega-3 fatty acids are great for controlling inflammation. They also offer heart benefits that you’ll surely be grateful for. Examples of fatty fish to eat include wild-caught salmon, tuna, sardines and herring.
• Fruits and vegetables — Besides being rich in polyphenols, they’re also packed with vitamins and minerals, some of which can also help reduce inflammation. For best results, eat a variety of fruits and vegetables every day.
• Nuts — Another source of heart-healthy, anti-inflammatory fats, these small superfoods can do wonders for your health when eaten in moderation. Snack on walnuts, pine nuts, almonds and hazelnuts if you find yourself hungry in-between meals.
• Olive oil — A main feature of the Mediterranean diet, this oil is rich in healthy fats plus a compound called oleocanthal. Oleocanthal not only fights inflammation, it also helps alleviate pain.
• Peas and beans — Muscle loss is a common complication of rheumatoid arthritis. That’s why it’s important to eat protein-rich foods to support muscle health. Experts recommend eating black-eyed peas and black and red kidney beans for a great protein boost.
• Whole grains — Rich in fiber and other nutrients, whole grains like quinoa, brown rice and whole wheat can reduce the levels of inflammatory markers as well as the risk of heart disease. Opt for unrefined grains to enjoy their full nutritional benefits.

Eating healthy and nutritious foods is just as important as eating dietary sources of polyphenols if you want to manage rheumatoid arthritis or keep it at bay. Remember that excess weight and fat can also trigger inflammation, so maintaining a healthy weight is just as crucial.

Sources:

MayoClinic.org

ScienceDirect.com

Healthline.com 1

Healthline.com 2

Healthline.com 3

MedicalNewsToday.com

News-Medical.net

CancerTherapyAdvisor.com

VeryWellFit.com

Hindawi.com

NCBI.NLM.NIH.gov

FrontiersIn.org

LPI.OregonState.edu

ARS.USDA.gov [PDF]

Arthritis.org