Arthritis is a common health condition that causes pain and inflammation in the joints. It can be hard to live with, but there are a variety of foods that have medicinal properties and may help ease arthritis pain. Here are 7 foods that people with arthritis should consider adding to their diet.
Extra Virgin Olive Oil
Olive oil has a high concentration of vitamin E, which has antioxidant and anti-inflammatory properties. It also contains omega-3 fatty acids, which have been shown to reduce inflammation. Use extra virgin olive oil in salads, as a dip for bread, or on cooked vegetables.
Walnuts
Walnuts contain omega-3s and antioxidants like vitamin E, melatonin, and ellagic acid. They also contain an amino acid that helps relax blood vessels and may reduce joint swelling associated with arthritis. Eat walnuts as a snack or toss them in salads or oatmeal.
Green Tea
Green tea contains powerful antioxidants like catechin, epicatechin, and gallocatechin. Green tea has been shown to reduce inflammation markers in the body, and researchers believe it may be useful in preventing cartilage destruction associated with rheumatoid arthritis (RA).
Vegetables
Vegetables tend to be high in antioxidants and fiber, making them beneficial for people with arthritis symptoms. But some vegetables are better than others when it comes to fighting inflammation. Some vegetables that people with arthritis can consume regularly include broccoli, Brussel sprouts, cauliflower, kale, and spinach.
Fruits
Like vegetables, fruits are typically high in antioxidants and fiber. They also contain chemicals called polyphenols that have been found to have anti-inflammatory properties. Plus, they’re packed with vitamins A and C, which may help protect against arthritis in the first place by strengthening cartilage and bones. Four fruits that can help fight inflammation are blackberries, blueberries, strawberries, and raspberries.
Nuts and Seeds
These powerhouses contain vitamin E, which is an antioxidant and may block the production of substances involved in inflammatory processes. People who ate at least 5 ounces of nuts a week had lower levels of C-reactive protein (a marker of inflammation), according to a 2013 study in the European Journal of Clinical Nutrition.
Fish
Fatty fish like salmon, mackerel, herring, and tuna contain omega-3 fatty acids, which reduce inflammation and pain related to arthritis. Salmon is one of the best sources of omega-3 fatty acids, but other fish such as mackerel and sardines are also excellent sources. One can choose fresh or canned varieties. But people who are worried about mercury levels in fish should follow the FDA’s recommendations on what types to eat or avoid.
