Arthritis is a condition that causes joint pain, stiffness and swelling. If you suffer from arthritis, you know just how hard it is to have this disease. Although as of now there is no complete cure to this condition, there are methods to mitigate its symptoms. To help you in the way we can, we’ve put together this list of foods that are excellent for fighting inflammation of joints; one of the primary symptoms of arthritis.

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Fruits

Citrus fruits not only are chock full of vitamin C; they also help maintain healthy joints and prevent inflammatory arthritis. Berries often contain loads of antioxidants, which fight inflammation. Some berries actually contain anthocyanins, which can help reduce inflammation. The rule of thumb is that the more vibrant the color, the more antioxidants the berry probably has. So go for the bold, folks!

  • Blueberries
  • Blackberries
  • Raspberries
  • Strawberries
  • Cherries
  • Oranges
  • Grapefruits
  • Limes

 

Foods High In Unsaturated Fat

Unsaturated fats ease inflammation, and they also can improve cholesterol levels, and lower risks of heart disease. They are informally referred to as ‘good fats,’ since they have so many health benefits. Foods with unsaturated fat include the following:

  • Olive oil
  • Canola oil
  • Peanut oil
  • Almonds
  • Olives
  • Hazelnuts
  • Walnuts
  • Pumpkin seeds
  • Avocados

 

Keep in mind that foods with saturated fat — meat and cheese — should be limited to 10% of one’s total daily calorie intake, and foods with trans fat, or, as manufacturers often put it on the label, “partially hydrogenated oil,” should be avoided as much as possible. 

Fish with Omega-3

Omega-3 fatty acids found in fish are excellent for lowering inflammation. They are also known to lower the risks of heart failure and heart failure, and can lower blood pressure, as well as triglyceride and cholesterol levels. It is recommended that a person have at least 2 servings of such fish per week. Alternatively, a 600-1000mg fish oil supplement can be taken. Options of fish that are high in omega-3 acids include the following:

  • Salmon
  • Scallops
  • Mackerel
  • Herring
  • Anchovies
  • Trout
  • Light tuna (canned)
  • Cod
  • Sardines

 

Vegetables

Some vegetables contain anti-inflammatory compounds, and can also reduce cartilage damage which is often caused by arthritis. They also reduce risks of heart disease and stroke. One of these vegetables; garlic, also helps strengthen the immune system. These vegetables, known as alliums, include:

  • Onions
  • Garlic 
  • Leeks

Leafy vegetables, such as spinach, kale, and other greens, are also known to fight inflammation. 

Whole Grains 

Both contain fiber, and are loaded with antioxidants. According to WebMD, a diet that’s rich in whole grains can reduce the risk of obesity, certain forms of cancer, and even type 2 diabetes! Ideas of whole grain foods and types of beans include the following:

  • Soy beans
  • Chickpeas
  • Black beans
  • Lentils
  • Oatmeal 
  • Whole wheat bread
  • Brown rice
  • Quinoa

 

Having arthritis isn’t easy, but it shouldn’t ever make you feel like you can’t eat anything. There are so many foods a person with arthritis can enjoy that are not only not detrimental; to the contrary, they can help relieve the inflammation caused by arthritis! Whether it’s a refreshing fruit salad, a hearty oatmeal with berries for breakfast, or even a whole wheat sandwich, there is so much for you to enjoy. Bon appétit, everyone!

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