![]() ![]() They’ll even add a little kick to your favorite dishes. The scientific data on recommended daily or weekly intakes of ginger or turmeric are mainly with supplemented doses, but a healthy sprinkling of these spices on foods or in beverages could bring limited health benefits, Dunn says. Both are widely used in Chinese and Indian cuisine. Thanks to the chemicals in these plants, ginger and turmeric are also known to have anti-inflammatory properties. Studies have found that a component in olive oil called oleocanthal has anti-inflammatory properties and is known to be especially good for heart health, too, Dunn says. Skip the vegetable oil or corn oil and reach for these two varieties, which have a good balance of the omega-3 and omega-6 acids, both of which are essential fatty acids. While making big changes to your diet won’t happen overnight, adding a variety of arthritis-friendly foods little by little will help you with your overall health and how well you manage your arthritis pain. Add them into your stir-fry, salads or as healthy side dishes. Take it a step further and include anti-inflammatory vegetables in your daily diet such as cauliflower, mushrooms, Brussels sprouts and broccoli in either frozen or fresh form. Add these to a salad or stir into plain yogurt for some added benefits. Pomegranates, which are classified as berry fruits, are rich in tannins which can fight the inflammation of arthritis. Plus, they provide crunch and can help curb your appetite for unhealthy snacks, Dunn says. You’ll get health benefits no matter if you eat them frozen, fresh or dehydrated (without added sugar), so be sure to eat a variety of berries throughout the week.Īpples are also high in antioxidants and a good source of fiber. Berries, apples and pomegranatesīerries are rich in antioxidants and the Arthritis Foundation notes that blueberries, blackberries, strawberries, cranberries, raspberries and boysenberries all provide arthritis-fighting power. Be sure to choose lower sodium options when purchasing canned items if you need to keep your sodium in check. While fresh fish can get pricey quickly, one tip to make it more affordable is by looking in the freezer section or buying canned sardines, salmon or tuna. According to the Arthritis Foundation, eating a 3 to 4 ounce serving of these fish two or more times a week is recommended for protecting the heart and reducing inflammation. These fish are rich in omega-3 fatty acids, which studies have found can decrease inflammation. If you drink the decaffeinated variety, make sure the process is all natural.” 2. “Be sure to use tea bags and not the powdered tea mixes, which are more processed. “To reap the benefits, aim for two servings a day, either hot or cold,” Dunn notes. Studies performed on animals also found that it can help reduce the incidence and severity of rheumatoid arthritis. Green tea is known to be high in nutrients and antioxidants and has the ability to reduce inflammation, says Dunn. Here are 10 foods that Dunn recommends for a diet that may help ease your arthritis pain and improve your heart health: 1. “Research is ongoing, but scientists already have found that certain foods may reduce arthritis-related inflammation and pain,” says registered dietitian Andrea Dunn, RD, LD, CDE. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center. ![]()
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