If you’re struggling with pain from arthritis, eating the right food can help ease the hurt.
Scientists have discovered that certain foods, along with medication, may reduce arthritis-related inflammation and pain.
So stock up on these 10 foods to tamp down your arthritis pain:
- Apples. These fall faves are high in antioxidants plus an excellent source of fiber. Bonus: They’re a healthy appetite suppressant.
- Berries. High in antioxidants, low in calories, berries have a multitude of healing properties, including lowering your risk of heart disease. free to indulge on these natural delights, because berries also are high in those important antioxidants. Berries are also good at relieving constipation often caused by arthritis medications. This is because of their high fiber content.
- Canola and olive oils. Take generic vegetable or corn oil off your grocery list and reach for canola or olive oil, both of which have a good balance of essential fatty acids omega-3 and omega-6. Studies show a component in olive oil called oleocanthal has anti-inflammatory properties.
- Dark chocolate. Opt for products that have at least 60 percent cocoa content (the higher the cocoa content, the lower the amount of sugar in the chocolate) for the antioxidant content. But keep portions small—about a half an ounce a day—to limit saturated fat and calories.
- Ginger. Some studies suggest chemicals in this plant may ease inflammation. Though there’s no recommended daily or weekly allowance of ginger or turmeric, sprinkling them on food or in beverages could boost health while adding a kick to your favorite dishes.
- Green tea. Known for its anti-inflammatory properties, animal studies found green tea helped reduce the incidence and severity of rheumatoid arthritis. Shoot for two servings a day, and use tea bags instead of powdered mixes, which are more processed.
- Nuts. All varieties of nuts are high in protein, low in saturated fats and cholesterol free. They’re also good sources of fiber. Just a quarter-cup of nuts can help you avoid the inflammation you may experience when eating red meat. Go easy, though. They can be high in calories. Some are loaded with sodium, too, so choose unsalted versions.
- Salmon, sardines and mackerel. Rich in the omega-3 fatty acids studies have found can decrease inflammation, two servings a week of these fish may ease joint pain.
- Salsa. Increase your intake of vitamin C, fiber and antioxidants with salsa. Substitute salsa for vegetable dip and lower your calorie intake.
- Whole grains. Whole-grain bread, barley, bulgur or quinoa add the extra nutrients and fiber only whole grains can provide naturally. Eat them as side dishes instead of less healthy options, such as white rice.