A number of foods have an anti-inflammatory effect because they contain polyunsaturated fatty acids, fiber, or phytonutrients (beneficial substances that occur naturally in plants). Regularly consuming the following foods may help alleviate RA symptoms, easing joint pain and inflammation.
Fruits and Vegetables
Berries, citrus fruits, and leafy greens are high in antioxidants that help neutralize inflammation-triggering molecules called free radicals. Fruits and veggies are also loaded with vitamins, minerals, and polyphenols (antioxidant compounds found in plants), which may help lower C-reactive protein (CRP), a marker of inflammation.
Healthy Fats
Omega-3 fatty acids – found in oily fishes such as salmon, mackerel, herring, and tuna – have shown potential efficacy in reducing inflammation and thereby potentially preventing or modulating several chronic diseases like RA. Another healthy fat: extra virgin olive oil. It contains oleocanthal, among other polyphenols that have been shown to lower inflammation. Some experts believe olive oil is the leading reason the Mediterranean diet is so effective in preventing chronic disease, according to the Arthritis Foundation.
Whole Grains
Whole grains – like quinoa, brown rice, whole oats, and whole wheat – are rich in B vitamins and in antioxidants and they’re also high in fiber, which can reduce cholesterol. Eating whole grains may decrease your risk of type 2 diabetes, high blood pressure, and heart disease, says the Arthritis Foundation. This is important for people with RA, who have almost twice the risk of cardiovascular disease compared to people without RA. Whole grains also promote beneficial bacteria in your gut microbiome – and gut health and RA increasingly appear to be connected.
Refined grains, on the other hand, like white bread and white rice, have been shown to promote inflammation.
Nuts and Seeds
Walnuts and flaxseeds are other good sources of omega-3, as are chia seeds.
Chia seeds are also high in fiber, which can help with weight control.
Almonds not only contain more fiber than most nuts, they’re also a good source of vitamin E, an antioxidant, and studies suggest the monounsaturated fats from almonds lower some markers of inflammation.
One serving a day – about an ounce of nuts or one to two tablespoons of seeds – will provide the nutrients you need.
Lean Protein
Loss of muscle mass, which can cause weak bones, joint stiffness, poor posture, falls, and frailty, is more common in adults who have rheumatoid arthritis (RA) than in those who don’t. Research shows that higher protein intake is associated with less muscle loss and increased strength when combined with exercise like resistance training.
Lean protein sources, such as fish and legumes (beans, peas), are recommended for people with RA.
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