Best Foods for Arthritis Relief

While no diet can cure either rheumatoid or osteoarthritis, there are some foods that can provide symptom relief if eaten on a regular basis.  And while each form of arthritis is different (rheumatoid arthritis is an auto-immune disorder that produces inflammation within the joints and osteoarthritis is a degenerative condition caused by the destruction of joint cartilage over time and both can produce inflammatory symptoms), some of these foods can aid with each.  Consider the list below to be sort of a “best diet for arthritis,” or at least the best diet for the relief of symptoms caused by arthritis.

The one commonality of both forms of arthritis is inflammation and most of the foods on the list to follow have some form of anti-inflammatory component.  In addition, some also strengthen bones, boost the immune system and lessen joint pain, which are things all people can use, whether they suffer with arthritis or not.  So, check out the list below, find some foods you enjoy, and then ensure you eat them at least three to four times per week for the most effective results.

• • Fish – Which are rich in omega-3 fatty acids, like salmon, tuna, mackerel, and herring (fans of Monty Python and the Holy Grail will remember the Knights Who Say Nee believed that a herring could also be used to cut down the tallest tree in the forest). The fatty acids found in these fish are especially effective in reducing inflammation, especially in those with rheumatoid arthritis.

• • Soy – also has the same omega-3 fatty acids found in fish. So, grab some edamame and eat those soy beans as a snack in place of chips.  Soy is also low in fat and high in protein and fiber, benefits we all can enjoy.
  • Oils – like extra virgin (which I was until a late age) olive, avocado, safflower and walnut oils. They contain heart-healthy fats and oleocanthal which mimics the properties found in anti-inflammatory drugs.  Avocado and safflower oils have also been shown to lower cholesterol.
  • Cherries – which contain anthocyanins which reduce the frequency of gout attacks and are also found in other red and purple fruits such as blue, straw, and raspberries.

• • Broccoli – In addition to vitamins K, C and calcium, broccoli contains sulforaphane which has been shown to prevent or slow the progression of osteoarthritis.

• • Low fat dairy – such as milk, yogurt and cheese contain both calcium and vitamin D which are essential for strong bones and help stave off osteoporosis.

• Green tea – contains polyphenols, which are antioxidants that help reduce inflammation and slow cartilage deterioration which causes joint pain. Green tea also contains another antioxidant with the unwieldy name of epigallocatechin-3-gallate (can’t scientists come up with simpler names like epigallocatechin-2-gallate?) which blocks the creation of molecules that cause joint damage in folks with rheumatoid arthritis.
• Garlic – Break out your favorite Italian recipes and go heavy on the garlic or other foods within the allium family, like onions and leeks. They have been found to contain a compound known as diallyl disolphine (we considered naming one of our boys diallyl but went with Ethan instead).  There are certain enzymes produced within our bodies which can damage the cartilage within our joints and diallyl disolphine limits their production.

While the list of foods that are good for arthritis is a bit longer than the one above, this should get you started down the road to joint pain relief.  Eat healthy!