Fatty fish such as salmon, mackerel and sardines contain omega-3 fatty acids which help combat inflammation. Leafy vegetables, citrus fruits like orange juice and orange slices, kiwi fruit strawberries and peppers all provide essential Vitamin C that also aid in managing inflammation.
Calcium-rich foods and vitamin D-containing sources (like dairy products, dark leafy greens and fortified foods) help support bone health while potentially relieving joint pain.
Fruits
While there is no cure for arthritis, diet can help ease symptoms and protect against joint damage. Eating plenty of colorful vegetables, fruits, dark leafy greens, beans, oily fish and nuts will all contribute to decreasing inflammation levels in the body.
Cherries contain an effective natural anti-inflammatory called epigallocatechin-3-gallate (EGCG), which has been proven to have similar results to nonsteroidal anti-inflammatory medications. Both fresh and dried cherries also boast high amounts of antioxidants which improve immunity while slowing the aging process.
Broccoli and other cruciferous vegetables such as Brussels sprouts, cabbage and bok choy contain sulforaphane which has been found to inhibit enzymes associated with RA. They’re also packed with vitamin C – an essential nutrient for bone health and immune functioning.
Vegetables
An anti-arthritis diet rich in antioxidants, polyphenols and fiber can help alleviate symptoms more effectively than eating inflammatory foods alone.
Leafy vegetables like spinach, kale and broccoli are loaded with essential nutrients and possess powerful anti-inflammatory properties. Broccoli, cauliflower, Brussels sprouts and bok choy contain sulforaphane a natural compound which reduces inflammation while protecting cartilage.
Fish containing omega-3 fatty acids such as salmon, trout and mackerel help to lower inflammation in the body and relieve joint pain caused by rheumatoid arthritis. Consuming fish a few times weekly may help ease this discomfort.
Consuming less saturated fats and processed meats such as sausage, hot dogs, hams and deli meats can help to decrease inflammation and alleviate arthritis symptoms. Switching to leaner protein sources like poultry, fish and beans would be ideal.
Beans
Beans (black, pinto and chickpeas) can help ease inflammation by providing essential protein sources that repair cartilage damage while supporting joint health.
Oily fish such as salmon, herring, mackerel and sardines contain omega-3 fats which help lubricate joints and relieve inflammation. Aim for at least two portions of oily fish per week.
Extra virgin olive oil contains polyphenols and the anti-inflammatory compound oleocanthal, both of which can contribute to joint health. Avoiding sugary food and beverages as these may fuel processes that increase inflammation.
Broccoli
Addition of joint-friendly foods can have a tremendously positive impact on joint inflammation. To start, contact a registered dietitian who can create an eating plan tailored specifically to you and your joint issues.
Researchers recently reported that broccoli (and its relatives, such as brussel sprouts and cabbage) contains sulforaphane, a sulfur compound which helps protect cartilage while potentially blocking enzymes associated with osteoarthritis pain.
Leafy greens contain ample vitamin C, which helps preserve bone health and cartilage protection. Kale, collard greens, bok choy and Swiss chard all deliver plenty of this powerful nutrient as they contain calcium that strengthens your bones and joints while fighting free radicals that damage cells and increase inflammation in the joints. Furthermore, these vegetables boast abundant amounts of A, K and B vitamins along with potassium, phosphorous and fiber for added benefits.
Dark Chocolate
Chocolate contains flavonoids, polyphenols known for their powerful antioxidant properties that reduce oxidative stress and quell chronic inflammation according to a 2020 study published in Antioxidants. Opt for dark chocolate with high cocoa content for optimal benefits; when purchasing these items make sure they come from fair trade producers who pay fair wages without using child labor as much.
An effective way to manage arthritis pain is through eating healthily, including plenty of fruits and vegetables, lean protein sources like beans and nuts, whole grains and omega-3 fatty acids from fish or avocados. Limiting sugars and unhealthy fats are also key. Be sure to discuss any major changes with your family doctor first as they may recommend exercise programs or therapies to alleviate symptoms associated with arthritis.
