Common 21p food from supermarket can help ease inflammation and arthritis

Arthritis sufferers have been advised by experts to focus on their diet to help manage the condition and reduce symptoms.

The Mediterranean diet, known for its anti-inflammatory properties, is often recommended. It encourages a focus on vegetables, fruits, beans, fish, and nuts.

One vegetable that stands out for its nutritional benefits, especially for those with , is the humble onion. This affordable staple, cots around 21p, can be found in nearly every supermarket. Onions are packed with flavonoids - a type of antioxidant - and are low in calories and virtually fat-free.

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Quercetin, one of the flavonoids found in onions, has been shown in animal studies to inhibit inflammation in osteoarthritis and rheumatoid arthritis. Onions have also been linked to reduced heart disease by lowering bad cholesterol, and they may even help prevent the progression of cancer, according to the Arthritis Foundation.

This versatile veg also contains a compound that has been shown in research to prevent bone-breakdown and decrease the risk of fractures.

A study conducted by Cornell University discovered that the quantities of disease-fighting chemicals are highest in shallots and red and yellow onions, while they are lowest in white and sweet onions.

Both garlic and onions contain the component diallyl disulfide, which has been recognised for slowing the deterioration of cartilage, studies by the University of Maryland Medical System has shown.

Experts have dished out advice on how to tackle arthritis pain through diet, with oily fish like salmon and mackerel being top of the menu due to their omega-3 fatty acids that fight inflammation.

Cleveland Clinic's registered dietician Andrea Dunn said: "Research is ongoing, but scientists already have found that certain foods may reduce arthritis-related inflammation and pain." Andrea also suggests making a salsa using onions for a tasty way to boost your vitamin C, fibre, and antioxidant intake.

For an extra anti-inflammatory punch, ginger and turmeric can be sprinkled onto meals or stirred into drinks, which could offer additional health perks. Andrea notes that ginger is particularly good for soothing upset stomachs and tackling nausea.

The Arthritis Foundation recommends adding onions into salads, stir-fries, or sandwiches for an easy health kick. They also suggest serving them as a grilled or baked side dish, seasoned with olive oil, salt, and pepper.

To make onions last and have them ready for future recipes, they can be chopped and frozen, ensuring you've always got a healthy option on hand.