Foods for Arthritis by MyNutriCounter

8 Healthy Foods for Arthritis

Foods for Arthritis by MyNutriCounter

Recipe Options

     1. Fish

Since certain types of fish are packed with inflammation-fighting omega-3 fatty acids, experts recommend at least 3 to 4 ounces of fish, twice a week. If you would like to include more fish in your diet then a good place to start would be either with this Gluten Free Salmon and Spinach Pie recipe or alternatively you can try our Fish Cakes recipe option.

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      2. Soy

Heart-healthy soybeans (tofu or edamame) contain the inflammation-busting benefits of omega-3 fatty acids. Soybeans are also low in fat, high in protein and fibre and are an all-round good-for-you food! These recipes – Banana Soya Milk Smoothie and Tropikale Smoothie will help increase your soy intake.

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       3. Oils

Extra virgin olive oil is loaded with heart-healthy fats, as well as oleocanthal, which has properties similar to non-steroidal, anti-inflammatory drugs. If you would like to include olive oil in your diet, try either this Cilantro Latkes with Five-Spice Apple Sauce recipe or this Pea & Sweetcorn Fritters recipe option. Avocado and safflower oils have also shown cholesterol-lowering properties, while walnut oil has 10 times the omega-3s that olive oil has!

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       4. Cherries

Research has shown that the anthocyanins found in cherries have an anti-inflammatory effect. Here are two recipe options for you to choose from which contain cherries– Raspberry & Cherry Smoothie as well as our Cherry and Mango Salmon recipe. Anthocyanins can also be found in other red and purple fruits like strawberries, raspberries, blueberries and blackberries.

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        5. Dairy

Low-fat dairy products, like milk, yoghurt and cheese are packed with calcium and vitamin D, both found to increase bone strength. Vitamin D is essential for calcium absorption, and it has been shown to boost the immune system. A couple of recipes that include dairy are Banana Pancakes or our delicious Mini Quiche Tarts recipe.

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         6. Broccoli

Rich in vitamins K and C, broccoli also contains a compound called sulforaphane, which researchers have found could help prevent or slow the progression of osteoarthritis. A couple of recipes that include this healthy food are Boiled Eggs with Broccoli Soldiers and Coconut and Almond Broccoli Rice. Broccoli is also rich in calcium, which is known for its bone-building benefits.

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           7. Green Tea

Green tea is packed with polyphenols, antioxidants believed to reduce inflammation and slow cartilage destruction. Studies also show that another antioxidant in green tea called epigallocatechin-3-gallate blocks the production of molecules that cause joint damage in people with rheumatoid arthritis. If you want to know more about the positive effects of drinking green tea then you should read this nutrition article called Health Benefits of Green Tea.

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            8. Grains

Whole grains lower the levels of C-reactive protein (CRP) in the blood. CRP is a marker of inflammation associated with heart disease, diabetes and rheumatoid arthritis. Foods like oatmeal, brown rice and whole-grain cereals are excellent sources of whole grains. Here are two recipes that will help give you these benefits – Oatmeal Bars and Chicken & Sweet Potato Curry.

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We hope you include these foods into your diet, especially if you struggle with arthritis, as they will really make a difference in reducing the symptoms of arthritis as well as improving your overall wellbeing!

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