4 Min Read
The Best Foods to Eat for Arthritis Relief
While there isn’t a one-size-fits-all diet for arthritis relief, certain foods are proven to help reduce inflammation and alleviate joint pain. Incorporating these arthritis-friendly foods into your daily routine allows you to manage your symptoms more effectively and even improve your overall well-being. Check out these foods that can help strengthen bones, reduce inflammation, and boost your immune system.
Fish. Omega-3s are some of the most potent inflammation fighters, and fish contain loads of these fatty acids. Specifically, tuna, salmon, sardines, mackerel, and herring have some of the highest levels of omega-3s. To reap the health benefits, experts recommend a three- to six-ounce serving of these fish two to four times a week.
Soy. For those who don’t love fish, heart-healthy foods made with soy—like tofu or edamame—can offer similar anti-inflammatory benefits. Soybeans also have low fat, high protein, and high fiber.
Healthy oils. Extra-virgin olive oil, avocado oil, safflower oil, and walnut oil contain many heart-heathy fats and anti-inflammatory properties. Use as a butter substitute while cooking or whip up delicious salad dressings.
Fruits like cherries, berries, apples, and pomegranates have antioxidants and anti-inflammatory compounds. Citrus fruits are rich in vitamin C, which can help prevent inflammatory arthritis and maintain healthy joints.
Vegetables such as broccoli, mushrooms, cauliflowers, leafy greens, and Brussels sprouts are rich in antioxidants and vitamins that help lower inflammation.
Low-fat dairy. Milk, yogurt, cheese, and other types of low-fat dairy contain calcium and vitamin D, both essential for bone strength.
Whole grains. Swap out white rice and white bread for whole grains like oatmeal, brown rice, and whole-grain cereals. Whole grains are known to lower levels of C-reactive protein (CRP), an indicator of inflammation.
Beans. Some beans are rich in folic acid, magnesium, iron, zinc, and potassium, and all are known for benefiting the heart and immune system. They are an excellent protein source packed with fiber, which helps lower CRP. Try red beans, kidney beans, and pinto beans.
Nuts. Rich in protein, calcium, magnesium, zinc, vitamin E, and immune-boosting alpha linolenic acid (ALA), nuts are heart-healthy and helpful for weight loss. Unlike animal proteins, nuts don’t contain cholesterol. Try walnuts, pine nuts, pistachios, or almonds for your next snack.
Ginger and turmeric. These spices have long been used for their anti-inflammatory properties and can be incorporated into various dishes and beverages. They are also available as supplements in capsule form.
Dark chocolate. Indulge in small portions of dark chocolate for a sweet treat. It contains flavonoids that may help reduce inflammation.
Remember, making significant changes to your diet takes time. Start by taking small steps and gradually incorporate arthritis-friendly foods. Along with regular physical activity, these dietary adjustments can help you effectively manage your arthritis pain. Who knows, you might even discover some new favorite recipes along the way!
Always consult your doctor before starting a new diet.