There is no cure for arthritis, but what you put into your body can make a difference in how you feel. Certain foods have been shown to decrease inflammation, boost the immune system and strengthen the bones. Adding the right foods to your diet may not only improve your overall health and wellness but may also fight symptoms of arthritis.
Let’s learn more about the best foods to eat when you have arthritis.
Cherries
Tart cherries are a great snack and treat for those living with arthritis. Cherries have anti-inflammatory effects and can also reduce gout attacks. You can find some of the same properties in other berries as well, including raspberries, blueberries and blackberries.
Fresh Fish
Salmon, mackerel, tuna, sardines and herring are all packed with inflammation-fighting omega-3 fatty acids. Multiple studies have confirmed that a diet rich in fish oils can control and decrease joint inflammation. It’s recommended to eat 3 to 4 ounces of fish twice a week.
Soybeans
Soybeans are also packed with omega-3 fatty acids, so they are a great alternative if you are not a fan of fish. Foods that contain soybeans, such as tofu or edamame, are low in fat, high in protein and high in fiber. Add them to your menu!
Extra Virgin Olive Oil
Extra virgin olive oil contains oleocanthal, a type of phenylethanoid that has inflammation-fighting properties. Aside from olive oil, you can also use avocado, walnut and safflower oils in your foods. Plus, you get heart-healthy fats and cholesterol-lowering properties.
Turmeric
Turmeric isn’t a food but a spice. And, it’s one of the most well-researched inflammation fighters. Although there is limited information on the side effects and safety of turmeric, the spice has been shown to be beneficial in treating inflammatory conditions like arthritis. You can find this spice in curries as well as in supplement form.
Low-fat Dairy
Unless your doctor says otherwise, don’t leave dairy out of your diet completely. Vitamin D helps with calcium absorption, boosts the immune system and increases bone strength. If dairy bothers your stomach, aim for foods that are rich in Vitamin D such as dark, leafy greens like spinach and kale.
In general, eating a nutritious, well-balanced diet that consists of fresh fruits, fresh vegetables, healthy fats and omega-3s is ideal for arthritis sufferers. Stay away from foods that cause inflammation such as sugar, high-fructose corn syrup, vegetables oils, refined carbohydrates and processed meats. As you make these changes in your diet, you can better learn what keeps your symptoms under control.