16 fantastic foods for arthritis.
Did you know making the right choices in your diet can help relieve arthritis pain? Recommended foods that alleviate inflammation include those that contain omega-3 fatty acids, vitamin D and antioxidants (vitamin C, carotenes and bioflavonoids). Here’s a handy list (plus recipe links) to add to your grocery list.
Two key components of flax seed are a-Linolenic acid (ALA) and lignans, which help reduce inflammation. Not only is flax seed great for arthritis, it may also help fight heart disease and cancer.
These tasty tree nuts are loaded with omega-3 fatty acids, a great anti-inflammatory aid. Eat an ounce of walnuts a day and you’ll be set — try topping a salad.
Dish up: Arugula Strawberry and Walnut Salad
This fish is a popular catch for those seeking omega-3 fatty acids and vitamin D. Four ounces of salmon give you more than the daily recommended vitamin D plus omega-3 fatty acids. Salmon is also rich in protein, which may support joint cartilage.
Dish up: Salmon Tacos with Cabbage Slaw
Eat your broccoli! A Mayo Clinic study found that broccoli fights the development of arthritis. One component of broccoli, sulforaphane, can reduce inflammation and may help joint cartilage. Broccoli is also loaded with vitamin C.
Dish up: Broccoli and Gorgonzola Polenta
These colorful veggies boast powerful stats: One cup of red bell peppers exceeds the daily recommended vita-min C. Bell peppers are also loaded with antioxidants, specifically carotenoids, which provide anti-inflammatory benefits.
Dish up: Mediterranean Tuna Antipasto Salad
Antioxidants are the key to this tropical fruit. Each cup of pineapple is rich in vitamin C. Another component, bromelain, is found in the stems of pineapples and can help reduce inflammation.
Dish up: Thai Rice Pilaf
Two amazing antioxidants make strawberries a perfect food for fighting arthritis. One is vitamin C — one cup of strawberries has more than enough to meet daily needs. The other is Anthocyanidins, which help lower C-reactive protein (CRP) in the body to lower inflammation.
Dish up: Strawberry Parfaits
This green vegetable has numerous components that can help fight arthritis, including vitamin C and omega-3 fatty acids. But the most prominent is vitamin K, which can greatly help with arthritis. According to a study, people with a vitamin K deficiency are more likely to develop osteoarthritis.
Dish up: Collard Green & Black-Eyed Pea Soup
What don’t these vegetables have? Chock-full of vitamin C, omega-3 fatty acids, vitamin K and beta-carotene, summer squash is a great ally in your fight against arthritis.
Dish up: Summer Squash Pizza
According to the online nutrition database Nutrition Data, one cup of cooked spinach has 1111% of the daily recommended vitamin K. 1111%! Add in calcium, magnesium and antioxidants like vitamins C, E and A, and you have one awesome anti-arthritis food.
Dish up: Cheese & Spinach Stuffed Portobellos
One medium sweet potato has more than the daily recommended vitamin A. And if you’re looking for beta-carotene, you’ve come to the right vegetable. Sweet potatoes also have about half the daily recommended vita-min C.
Dish up: Oven-Roasted Sweet-Potato Wedges
These dried legumes come in a rainbow of earthy hues and provide a good percentage of your daily folate needs. They’re also one of the richest plant-based sources of protein, fiber and vitamin B6. These and other nutrients make lentils a powerhouse for protecting the body against arthritis.
Dish up: Red Lentil Hummus
Fresh garlic livens up any dish — along with offering strong anti-inflammatory properties that may help fight rheumatoid arthritis pain. A 2013 study noted that garlic’s anti-inflammatory effects are due to its ability to inhibit the production of cytokines, a pro-inflammatory substance.
Dish up: Simple Garlic Salsa
Ginger can restore balance to the whole person. Gingerol is the compound in ginger that gives it its flavor and anti-inflammatory properties. Studies have found that gingerol and other components in ginger may help prevent joint inflammation and damage.
Dish up: Lemon Ginger Muffins
Sure, they pack potassium, but bananas are also good sources of arthritis-fighting vitamin B6, folate and vitamin C. In addition, they’re easily digested and are a prime source of filling fiber. What’s not to love? Go bananas!
Dish up: Pina Colada Pops
Why is shrimp so popular? Could be taste. Could be nutrition. Shrimp deserves major kudos — it’s one of the few major dietary sources of vitamin D. Shrimp also contains omega-3 fatty acids, iron and vitamin B12.
Dish up: Cilantro Lime Shrimp