When you have rheumatoid arthritis (RA), a diet rich in fruits and vegetables simply makes sense. Many fruits and vegetables are high in fiber, which has been linked to less inflammation in the body. They also provide a broad range of phytonutrients — chemical compounds produced by plants that provide antioxidant and anti-inflammatory benefits.
“The main nutrients that will help reduce inflammation are the well-known antioxidants — vitamin C, vitamin E, and beta-carotene — as well as flavonoids and polyphenols,” says Kim Larson, RDN, a former spokesperson for the Academy of Nutrition and Dietetics and an author, writer, health coach, and speaker.
Rather than focus on particular nutrients, nutrition experts recommend that you eat a variety of fruits and vegetables, in every color of the rainbow.
To find a broad variety of fresh fruits and vegetables for your healthy RA diet, your local farmers market is a good place to start.
Why You Should Shop Farmers Markets
Farmers markets typically sell locally grown produce that’s in season, so you’re more likely to get fruits and vegetables picked at their peak, when both their flavor and nutrient content is highest.
A farmers market may also give you the chance to try fruits, vegetables, and herbs you’ve never had before. Sometimes a farmer will offer free samples of new items, so you can try a bite before committing to a bagful. And if an item is sold by the pound, you may be able to buy just a small amount if you’re not sure you’ll like it.
Another benefit to buying food directly from the people who grow it is they can often tell you what their products are, how they were grown — for example, if they’re organic — and how best to use them.
Because producing food in small quantities is more expensive than growing it on large commercial farms, the prices at farmers markets may be higher than those at the supermarket. But keep in mind that when you shop at your local farmers market, you’re helping to strengthen the local economy and support regional agriculture.
If there’s no farmers market in your area but you like the idea of eating locally, look for a CSA (community supported agriculture program) or food co-op, or ask your grocery store manager whether the store already sells locally grown items or would consider selling more of them.
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