What to Eat to Help Your Joints
Fish
Some types of fish are good sources of inflammation-fighting omega-3 fatty acids. In addition, fish oil supplements can help reduce joint swelling and pain, duration of morning stiffness and disease activity among individuals who have Rheumatoid Arthritis (RA).
Best sources of fish include the following:
- Salmon
- Tuna
- Sardines
- Herring
- Anchovies
- Scallops
- Other cold water fish
Nuts and Seeds
Multiple studies show the role of nuts in an anti-inflammatory diet. According to a 2011 study in The American Journal of Clinical Nutrition, over a 15 period, men and women who consumed the most nuts had a 51% percent lower risk of dying from an inflammatory disease compared to those who ate the fewest nuts.
Nuts also contain a lot of inflammation-fighting monounsaturated fat. While they are relatively high in fat and calories, studies show noshing on nuts promotes weight loss because their protein, fiber and monounsaturated fats are satiating.
Best sources of nuts and seeds include the following:
- Walnuts
- Pine nuts
- Pistachios
- Almonds
Fruits and Veggies
Fruits and veggies contain lots of antioxidants. Antioxidants are potent chemicals that act as your body’s natural defense system, helping to neutralize unstable molecules called free radicals that can damage cells.
According to research, the anthocyanins in cherries and other red and purple fruits like strawberries, raspberries, blueberries and blackberries have an anti-inflammatory effecti. Also, citrus fruits, such as oranges, grapefruits and limes, are rich in vitamin C. Getting the right amount of that vitamin helps to prevent inflammatory Arthritis and maintaining healthy joints.
Best sources of fruits and vegetables include the following:
- Blueberries
- Cherries
- Spinach
- Kale
- Broccoli
Olive Oil
Olive oil is rich in heart-healthy fats, as well as oleocanthal, which has properties similar to nonsteriodal, anti-inflammatory drugs. This inhibits activity of COX enzymes, which dampen the body’s inflammatory processes and reduces pain sensitivity.
Best sources of olive oil include the following:
- Avocado
- Safflower oils
- Walnut oil
Beans
Beans are high in fiber and phytonutrients, which help lower CRP, an indicator of inflammation found in the blood. CRP at high levels could indicate anything from an infection to RA.
In addition, beans are a great and inexpensive source of protein. They have about 15 grams of protein per cup.
Best sources of beans include the following:
- Small red beans
- Red kidney beans
- Pinto beans
Whole Grains
Whole grains contain plenty of filling fiber. This can help you maintain a healthy weight. In addition, some studies show that fiber and fiber-rich foods can lower blood levels of the inflammatory maker C-reactive protein.
Best sources of whole grains include the following:
- Whole-wheat flour
- Oatmeal
- Bulgur
- Brown rice
- Quinoa
These are just a few ideas of what to eat to help your joints for your Arthritis diet. Our doctors at AOCBV envision a Rheumatology practice that provides superior patient care, implements state of the art therapy and technology, and coordinates care with allied fields. Contact us with the link below for more information or to schedule an appointment!
