Foods to Fight Inflammation

One main source of pain that arthritis sufferers face is inflammation. There are well-known over-the-counter (OTC) medications you could take, but did you know that everyday foods can do the same thing naturally? There are so many natural anti-inflammatories found in everyday foods that can help decrease your inflammation and help manage your pain without the negative side effects of OTCs.

Fruits

Benefit: A compound found in berries, anthocyanins, have an anti-inflammatory effect. Citrus fruits are rich in vitamin C, which also aids in preventing inflammation and maintaining healthy joints.

Try: Cherries, strawberries, raspberries, blueberries, and blackberries all contain anthocyanins. Some citrus fruits include oranges, grapefruits and limes

How much: Aim for four servings daily (one serving = one cup).

Fish

Benefit: Certain types of fish are packed with inflammation-fighting omega-3 fatty acids shown to reduce joint stiffness, tenderness, pain and swelling.

Try: Salmon, tuna, sardines, herring, anchovies, scallops and other cold-water fish. Not a fan of fish? Take a fish oil supplement. 

How much: Experts recommend three to four ounces of fish, twice a week. If you opt for the fish oil supplement, the recommended amount is 600 to 1,000 mg daily. 

Nuts or Seeds

Benefit: Nuts are full of inflammation-fighting monounsaturated fat, protein and fiber. 

Try: Walnuts, pine nuts, pistachios and almonds

How much: The serving size for nuts is smaller than expected––only about a handful or 1.5 ounces is recommended per day. 

Oils

Benefit: Extra virgin olive oil is loaded with heart-healthy fats, as well as oleocanthal, which has properties similar to non-steroidal, anti-inflammatory drugs. Safflower oils have shown cholesterol-lowering properties, while walnut oil has 10 times the omega-3s that olive oil has.

Try: Avocado oil, Extra virgin olive oil, Safflower oils, Walnut oil and safflower oils 

How much: Oils are important in your diet, but high in calories, or about 120 calories per tablespoon. Your daily caloric needs will determine the amount of oil you will need. In general, daily intake of oil is usually no more than five to seven teaspoons.

Spices

Benefit: Several spices have been proven to reduce inflammation and can be easily added to your dishes for these benefits and some extra flavor.

Try: Garlic, Turmeric, Cinnamon, Ginger and Cayenne

How much: Sprinkle these on top of dishes, or mix in a teaspoon or two based on your flavor preference.

Whole grains 

Benefits: Whole grains lower levels of C-reactive protein (CRP) in the blood. CRP is a marker of inflammation associated with heart disease, diabetes and rheumatoid arthritis. 

Try: Oatmeal, brown rice, and whole-grain cereals

How much: Eat a total of six ounces of grains per day, at least three of which should come from whole grains. One ounce of whole grain would be equal to about a half cup cooked brown rice or one slice of whole wheat bread.

Water 

Benefits: Make water your drink of choice on a daily basis. Your body needs to be hydrated in order to flush toxins out of your body and to fight inflammation. Hydration also keeps your joints lubricated and prevents gout attacks. 

Try: Not excited about drinking water? Try squeezing a lemon or lime into your glass to add some flavor without any added sugar.

How much: Men should aim for about 15.5 cups (3.7 liters) of fluids a day and about 11.5 cups (2.7 liters) of fluids a day for women. 

What are some foods on the list you enjoy or that you are going to try for the first time? Comment below.

All serving size recommendations are from the US Department of Agriculture.