As you know, sciatica is a condition wherein the patient experiences pain in the lower extremities, starting from the lower back going down to the legs. The good news is that you can manage the pain with a proper diet. To be specific, adding certain anti-inflammatory foods to your diet will help reduce its symptoms. To give you a better view, here are some of the best foods to eat when you have sciatica.
1. Snack on a Handful of Nuts
Nuts, like almond and walnuts, are great sources of magnesium. This mineral will not only help control muscle spasms but also the symptoms of sciatica. Aside from that, nuts are also great sources of omega-3 fatty acids, which can help fight inflammation.
2. Eat Fruits that Fight Inflammation
Fruits are among the best foods to eat when you have sciatica. Fortunately, various fruits have anti-inflammatory properties. One, in particular, is pineapple. This tropical fruit contains bromelain that can help reduce inflammation.
Another excellent fruit that can help manage the symptoms of sciatica is blueberries. This delicious fruit contains anthocyanin, a compound with anti-inflammatory properties.
3. Consume More Green Leafy Vegetables
Health experts and nutritionists recommend adding green leafy vegetables to your diet. The main reason is that they are loaded with healthful compounds. In fact, these veggies are among the best foods you can eat when you have sciatica for various reasons. For one, green leafy vegetables have magnesium, a mineral that helps reduce sciatica pain. Aside from that, these veggies are also rich in anti-inflammatory compounds. Some of the best green leafy vegetables you can eat are kale, arugula, beet greens, and collard greens.
4. Use Healthy Oils
As you know, trans fat and saturated fats, are among the worst foods for sciatica. For this reason, it is best to use healthy cooking oils such as olive oil and coconut oil. The two oils are rich in healthful compounds that can help combat inflammation.
5. Add Herbs and Spices to Your Meals
Herbs and spices can add a distinct flavor to your meals, making your food taste better. Aside from that, they are also among the best foods you can eat when you have sciatica because they are rich in anti-inflammatory compounds. For instance, parsley and celery are rich in apigenin, a compound that can help reduce inflammation.
Aside from herbs, you can also spice up your meals by using turmeric, ginger, garlic, and onion. All these spices have anti-inflammatory compounds that can help reduce the symptoms of sciatica. For example, turmeric has curcumin while ginger has gingerol. Onions, on the other hand, contain quercetin.
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