Eat to Beat Inflammation
Do you have stiff, inflamed joints?
The answer may involve your diet.
Discover which foods to eat (and which to avoid) to reduce RA symptoms.
By Michele Bloomquist / Medically reviewed by Kevin O. Hwang, MD, MPH
_______________________________________________________________________________
Do you have stiff, inflamed joints?
The answer may involve your diet.
Discover which foods to eat (and which to avoid) to reduce RA symptoms.
By Michele Bloomquist / Medically reviewed by Kevin O. Hwang, MD, MPH
_______________________________________________________________________________
Citrus
Citrus foods such as oranges, grapefruit, lemon, and limes are rich in vitamin C — a dietary component necessary for the synthesis of collagen, which helps build and repair blood vessels, tendons, ligaments, and bone and is therefore helpful for people with osteoarthritis, Sandon says. Citrus fruits are also good sources of inflammation-fighting antioxidants, which are helpful for those with rheumatoid arthritis. So start your day with a glass of orange juice, have half a grapefruit for a snack, and squeeze lime or lemon juice on foods when you're cooking to take advantage of the healing power of citrus. Aim for a total vitamin C intake of 75 mg per day for adult women, and 90 mg per day for adult men, the current U.S. Recommendation daily allowance.
Citrus foods such as oranges, grapefruit, lemon, and limes are rich in vitamin C — a dietary component necessary for the synthesis of collagen, which helps build and repair blood vessels, tendons, ligaments, and bone and is therefore helpful for people with osteoarthritis, Sandon says. Citrus fruits are also good sources of inflammation-fighting antioxidants, which are helpful for those with rheumatoid arthritis. So start your day with a glass of orange juice, have half a grapefruit for a snack, and squeeze lime or lemon juice on foods when you're cooking to take advantage of the healing power of citrus. Aim for a total vitamin C intake of 75 mg per day for adult women, and 90 mg per day for adult men, the current U.S. Recommendation daily allowance.
Berries
Sandon recommends that you make one or more servings of fresh or frozen berries (blueberries, raspberries, strawberries, blackberries, or huckleberries) part of your daily diet. These little fruits pack powerful antioxidant compoundslike proanthocyanidins and ellagic acid, which fight inflammation and cell damage. The amount and combination of the compounds vary by the type of berry, Sandon says, so make variety your goal.
Sandon recommends that you make one or more servings of fresh or frozen berries (blueberries, raspberries, strawberries, blackberries, or huckleberries) part of your daily diet. These little fruits pack powerful antioxidant compoundslike proanthocyanidins and ellagic acid, which fight inflammation and cell damage. The amount and combination of the compounds vary by the type of berry, Sandon says, so make variety your goal.
Carrots
Add carrots, squash, and sweet potatoes to your anti-arthritis shopping list, too, Sandon says. These and other orange-hued vegetables are rich in vitamin A and beta-carotene, both of which are believed to fight inflammation. Cooking seems to increase the availability of these compounds. For the biggest benefit, eat these vegetables on a regular basis in recommended serving sizes rather than overdoing it by eating them in large quantities. (A single serving of carrots is 1/2 cup, about 1 large carrot or 7 to 10 baby carrots.)
Add carrots, squash, and sweet potatoes to your anti-arthritis shopping list, too, Sandon says. These and other orange-hued vegetables are rich in vitamin A and beta-carotene, both of which are believed to fight inflammation. Cooking seems to increase the availability of these compounds. For the biggest benefit, eat these vegetables on a regular basis in recommended serving sizes rather than overdoing it by eating them in large quantities. (A single serving of carrots is 1/2 cup, about 1 large carrot or 7 to 10 baby carrots.)
Cherries
A study by researchers from Michigan State University found that tart cherries are a good source of anthocyanins, which may have a stronger anti-inflammatory effect than aspirin. But take the news with a grain of salt, Sandon says — more research is needed to determine how much of an effect, if any, these compounds would provide when taken in the form of tart cherries or tart cherry juice. That said, she sees no harm in regularly adding cherries, sweet or tart, to your diet.
A study by researchers from Michigan State University found that tart cherries are a good source of anthocyanins, which may have a stronger anti-inflammatory effect than aspirin. But take the news with a grain of salt, Sandon says — more research is needed to determine how much of an effect, if any, these compounds would provide when taken in the form of tart cherries or tart cherry juice. That said, she sees no harm in regularly adding cherries, sweet or tart, to your diet.
Ginger Route
Like onions, ginger contains compounds that function in much the same way as anti-inflammatory medications such as aspirin and ibuprofen. This versatile root adds flavor too. Add fresh peeled ginger to stir-fries, eat pickled ginger along with salmon sushi, or puree some and add it to an acorn squash soup. Ginger supplements can also help reduce inflammation, but check with your doctor before taking them, Sandon says. Too much ginger can lead to thinning of the blood, which can be dangerous if you are taking certain medications.
Like onions, ginger contains compounds that function in much the same way as anti-inflammatory medications such as aspirin and ibuprofen. This versatile root adds flavor too. Add fresh peeled ginger to stir-fries, eat pickled ginger along with salmon sushi, or puree some and add it to an acorn squash soup. Ginger supplements can also help reduce inflammation, but check with your doctor before taking them, Sandon says. Too much ginger can lead to thinning of the blood, which can be dangerous if you are taking certain medications.
Pineapple
Pineapple is rich in vitamin C and the enzyme bromelain, which has been linked to decreased pain and swelling in both osteoarthritis and rheumatoid arthritis, Sandon says. So add this tropical fruit to your diet every chance you get. Try it cubed in fruit salad, baked in savory dishes, blended into a smoothie, or added to stir-fries to give a sweet-and-sour zing. Bromelain is also available in supplement form, but check with your doctor before taking it because it can interact with some common medications.
Pineapple is rich in vitamin C and the enzyme bromelain, which has been linked to decreased pain and swelling in both osteoarthritis and rheumatoid arthritis, Sandon says. So add this tropical fruit to your diet every chance you get. Try it cubed in fruit salad, baked in savory dishes, blended into a smoothie, or added to stir-fries to give a sweet-and-sour zing. Bromelain is also available in supplement form, but check with your doctor before taking it because it can interact with some common medications.