Know 3 foods for fibromyalgia that you should eat to reduce fibromyalgia pain and its other discomforts such as controlling your anxiety and maintaining a healthy weight.
Find out the medicinal properties of asparagus, blueberries and other food that you can discover below.
Learn how to integrate and combine these foods in your diet for fibromyalgia.
1.1. Asparagus Medicinal Properties
According to the University of Basel, asparagus has been used in the diet for centuries because of its anti-inflammatory virtues, which helps relieve inflammation and pain in people with fibromyalgia.
According to Arid Agriculture University, asparagus is low in calories, sodium and fat-free and is a good source of fiber, vitamins, and minerals
This allows increasing the vitality affected in people with fibromyalgia and resolving the deficiencies that are frequent in this disease due to its nutritional richness.
Asparagus contains vitamins such as A, C, E, antioxidants and B-complex vitamins such as B1 and B2, minerals such as phosphorus, calcium and amino acids such as asparagine, arginine, tyrosine.
This allows to reduce muscle aches and strengthen the immune system, which improves the symptoms of fibromyalgia by favoring the defense of the body and the elimination of toxins.
Especially asparagus quercetin has been shown to improve physical and mental performance by improving the synthesis of mitochondria, which produce energy.
In addition, asparagus contains quercetin in conjunction with vitamin C, folic acid and other flavonoids, which improves absorption and allows greater tolerance to stress.
People with fibromyalgia have an altered stress response, so the body stays alert all the time, keeping the pain in chronic form.
These substances optimize the antioxidant system in people with fibromyalgia which improves the functioning of the body and improves the response to pain.
In turn, asparagus is rich in iron, an important mineral for the formation of serotonin and dopamine, neurotransmitters involved in the control of pain perception.
Likewise, the folic acid present in asparagus allows the formation of blood cells and the obtaining of energy.
Asparagus also contains magnesium, magnesium has proven more effective in reducing fibromyalgia symptoms such as depression compared to antidepressants.
1.2. How to consume asparagus?
Formerly asparagus was boiled in wine, but now as we know that excess alcohol consumption increases the symptoms of fibromyalgia it is preferable to boil them only in water.
Asparagus should be avoided if diarrhea or kidney problems occur given its high content of fiber and magnesium and purines that affects these problems respectively.
2.1. Cranberries and fibromyalgia
According to a study published in the Complementary Health Practice Review, blueberries are the foods with the highest contribution of antioxidants within the berry group.
Your body needs antioxidants to combat the damage caused by substances called excitotoxins such as glutamate found in a variety of packaged foods that destroy neurons.
People with fibromyalgia already have an alteration of their nervous system, if neurons are destroyed, this further complicates the situation, preventing the transmission of nerve impulses and affecting cognition and memory.
Neurons, in turn, regulate other processes in the body such as sleep and emotions that are affected in fibromyalgia.
As was also observed a reduction in fatigue and improvement of the general state of health when they were included for 3 months in an amount sufficient to obtain 80 mg of anthocyanidins.
According to Escola Superior de Tecnologia da Saúde de Lisboa, blueberries are excellent foods to include in the diet of people with fibromyalgia who have intestinal problems.
In this way, they allow avoiding the increase of fructose in the body and the affectation of tryptophan. Tryptophan allows serotonin to be produced that reduces body aches in people with fibromyalgia.
Cranberries have a low glycemic index, this is important in people with fibromyalgia.
Fibromyalgia patients have an increased metabolic risk because it is common for them to also suffer insulin resistance.
2.2. How to consume blueberries?
You can select fresh or frozen blueberries that retain their nutritional virtues.
Obesity is common in people with fibromyalgia and is related to a sedentary lifestyle associated with pain and as we mentioned inflammation.
3. Almond milk
3.1. Almond milk for fibromyalgia
Fibromyalgia causes fatigue and tiredness. In this sense, almonds are a food that provides energy from a good source by combining carbohydrates and fats.
Almonds, in turn, do not contain simple sugars which is beneficial, because high consumption of simple sugars increases the anxiety for sweets that is common in fibromyalgia.
Likewise, high consumption of simple sugars is associated with higher rates of depression, a symptom that is already present in people with fibromyalgia.
Instead, according to a study published in Alternative Medicine Review, almonds have tryptophan, exactly 204 mg in half a cup.
Tryptophan can increase serotonin, a neurotransmitter in the body and thus improve symptoms of depression, anxiety, insomnia, and pain.
The consumption of almonds for its tryptophan contribution has proven to be as effective as the use of antidepressants for depression and headache.
In turn, tryptophan also regulates hunger and satiety in the body allowing control and prevention of overweight.
These nuts replace the proteins and calcium present in dairy products that lead to increased inflammation.
3.2. How to prepare and combine almond milk?
Making almond milk is very easy, it is only necessary to soak 1 handful of almonds overnight, the next day discard the soaking water.
According to the University of Padova, almonds are well tolerated by fibromyalgia patients and it is recommended that they are associated with sources of carbohydrates such as oatmeal to activate a transporter called GLUT2.
This allows the amount of fructose in the body to be balanced, preventing its accumulation and the development of fibromyalgia symptoms by altering the production of tryptophan.
For this same reason, it is important that in addition to including the 3 recommended foods for fibromyalgia, asparagus, blueberries, and almonds, consider the quality of your entire general diet.
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