Foods with anti-inflammatory properties can help fight the pain of arthritis. Try adding some of these to your diet.
An anti-inflammatory diet is not only flavorful and heart-healthy, but it can also reduce the symptoms of arthritis. Here is some advice from a registered dietitian about foods that may reduce inflammation and arthritis-related symptoms.
Build a healthy, balanced diet to fight pain and inflammation that includes:
Beans and Legumes
Beans and legumes are rich in fiber, which has been shown to lower one of the body’s main inflammatory markers, CRP. Beans and legumes also provide the body with a healthy source of protein that’s low in fat. Some of the best sources include:
- Red beans
- Kidney beans
- Pinto beans
- Garbanzo beans
Nuts and Seeds
Most nuts and seeds are loaded with anti-inflammatory monounsaturated fats. Experts recommend consuming at least 1.5 ounces, or about one handful of nuts or seeds daily. Some of the best varieties include:
- Hemp seeds
- Flax seeds
- Pine nuts
Fruits and Vegetables
Fruits and Vegetables: Fruits and vegetables are loaded with antioxidants, which help stabilize cell-damaging and inflammation-producing free radicals. Variety is key when it comes to fruits and vegetables — the more colors and servings, the better!
Fish and Seafood
Fish is rich in anti-inflammatory omega-3 fatty acids. Many Americans’ eat mostly red meat and poultry and not much fish, leaving a deficiency of omega-3 fatty acids in their diets. Enjoy these varieties of fish or ask your doctor about taking fish oil supplements to reduce inflammation and stiffness.
- Wild Alaskan salmon
- Alaskan black cod
Herbs and Spices
Using herbs and spices to flavor your dishes not only helps limit inflammation by reducing the amount of salt and sugar in recipes, but many spices contain natural anti-inflammatory compounds. In your next recipe, try some of these anti-inflammatory herbs and spices:
Unlike refined grain products, whole grain products are made with the individual grains intact, causing digestion of these products to take longer and reducing large spikes of glucose in the bloodstream. Replacing refined grain products for whole grain products will help you reduce the amount of inflammation-causing refined carbohydrates in your diet.
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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.