People with rheumatoid arthritis (RA) often experience pain and inflammation on a daily basis. No one diet treats RA, but some foods can help reduce inflammation in the body. Foods like fruits, vegetables, whole grains, olive oil, and fish may help improve one’s overall health. Below are some foods that can help ease arthritis inflammation:
Beans
Beans are packed with fiber, which can help reduce one’s C-reactive protein (CRP) levels, an inflammation marker. They are also a good source of protein, which helps keep joints and muscles healthy. Pinto, kidney, and red beans are rich in iron, folic acid, zinc, potassium, and magnesium, which can protect the heart and boost the immune system.
Broccoli
Like other green leafy vegetables (spinach, kale, bok choy, Brussels sprouts, and Swiss chard), eating broccoli gives the body vitamins A, C, and K that fight damage from free radicals. It’s also high in calcium, a mineral needed for strong & healthy bones.
Cherries
Anthocyanins are chemicals that act as powerful antioxidants to help reduce inflammation. They also give cherries their vibrant red color. Other purple and red fruits, like blueberries and raspberries also contain anthocyanin.
Citrus fruits
Because limes, oranges, and grapefruits are filled with vitamin C—one of the main nutrients in an immune system that fights inflammation—eating them can help prevent inflammatory disorders like RA.
Ginger
Gingerol, a compound that gives ginger its flavor, has also been shown to be an anti-inflammatory. While research might look promising, more work needs to be done to confirm this.
Olive oil
Olive oil contains a chemical compound that inhibits the production of inflammatory compounds. Nonsteroidal anti-inflammatory drugs (NSAIDs) curb the production of these compounds to reduce inflammation.
Olive oil, unlike other cooking oils, is good for the heart. Use extra-virgin olive oil. This variety is made from the first cold pressing of olives and retains more nutrients than other oils.
Soy
Soybeans contain omega-3 fatty acids, which don’t taste fishy. They’re also rich in protein and fiber. Other alternatives to soy include edamame and tofu.
Turmeric
This yellow spice is one of the primary ingredients in many Indian dishes. Curcumin is a compound in turmeric that has been shown to have anti-inflammatory properties. It may be more effective to prevent pain and swelling instead of treating it later. However, more research is needed to determine turmeric’s level of effectiveness.
