As you all know, the arthritis has no cure yet. The hassle to move, it will get soft and aggravating to become a martyr effort to pick up a book on the shelf or get up from a chair, is caused by inflammation of the joints. In general, the problem becomes associated with trauma, exhaustion, autoimmune disorders or infections. The medical care and adherence to care, however, allow the patient to take a normal life without pain or physical limitations. The ideal scenario includes early diagnosis, practice mild exercise or physical therapy in less acute cases and some dietary adjustments. The main one is the consumption of foods rich in omega-3, fatty acid with anti-inflammatory action. Let us see how to make your meals more nutritious and protect your body from aching symptoms of rheumatoid arthritis.
I think everyone understands the need for a balanced diet for patients with RA, to make it even easier I will list some foods that should be part of your grocery shopping list:
- Increase consumption of foods rich in omega 3, found in cold-water fish such as salmon, tuna, cod, herring, mackerel, sardines, trout and chia seed, extra virgin olive oil and canola oil.
- Increase consumption of fiber found in vegetables, fruits and whole grains (oats, flaxseed, granola, whole grain breads)
- Eat foods rich in vitamin A, E and selenium for improving the defense system and reduce inflammation. Examples are: cauliflower, broccoli, cabbage, spinach, carrots, tomatoes, papaya, milk (skimmed), walnuts.
- Increase consumption of calcium sources such as milk and nonfat yogurt, ricotta, cream cheese, cottage.
- Eat foods with vitamin C, like orange, acerola, guava, cashew and pineapple.
- Increase the use of foods considered anti-inflammatory, such as garlic and onion.
Following these guidelines, you will have a very healthy and tasty diet!
Fish such as tuna, sardines and salmon are great sources of omega-3 polyunsaturated fatty acids, which prevent a process of conversion of nutrients in the body responsible for inflammation. The food also works as a great ally in controlling cholesterol, prevention of cardiovascular disease and even in alleviating the symptoms of PMS and menopause
Recommended amount: 200g twice a week
In addition to omega-3 canola oil is also a source of omega-6 fatty acids, and beneficial in the prevention of heart disease and balance of pressure. Vitamin E, an antioxidant that fights free radicals is also present in canola oil, preventing the premature aging and the onset of degenerative diseases such as cancer.
Recommended amount: one to two tablespoons per day
Soybean oil, like other vegetable oils is a food rich in polyunsaturated fats such as omega-3 and omega-6 and an important source of vitamin E. It acts in the prevention of cardiovascular diseases in proper functioning of the immune and nervous system to fight free radicals. This type of oil also has anti-inflammatory action and helps regulate cholesterol levels in the body.
Recommended amount: 1 - 2 tablespoons per day
Finishing touches in preparing salads or even a delicious pizza, olive oil is an important food for health, thanks to the omega-3 fatty acids, polyphenols, vitamin E and beta-carotene present in it. The oil has anti-inflammatory and antioxidant function, for preserving cells, preventing the deterioration of these.
Recommended amount: one or two tablespoons per day
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The dark green arugula leaves are a rich source of omega-3 and vitamins A and C, powerful antioxidants that fight free radicals. Also have other nutrients such as potassium and iron, important for regulating fluid balance in the body and the formation of blood cells (hemoglobin).
Recommended amount: one plate a day
Spinach is a highly nutritious food, offering its composition in vitamins A, C and E, plus nutrients like omega-3, calcium , iron, potassium, bioflavonoids and carotenoids. Its antioxidant properties prevent some types of cancer, especially lung and prostate. Two other very important elements are folic acid, which fights anemia, and lutein, which strengthens the immune system, preventing problems such as macular degeneration.
Recommended amount: two to three tablespoons per day
Rich in essential fatty acids, vitamin E and fiber, flaxseed is a food that provides greater blood flow, lowers bad cholesterol, prevents the formation of fat from the arterial plaques and promotes anti-inflammatory effects in the body. The seed also improves the functioning of the digestive system and eases the symptoms of PMS and menopause.
Recommended amount: one to three tablespoons per day
Seed of the time, originated from southern Mexico, chia is a great source of omega-3, iron, magnesium and calcium. Be in oil, flour or grain version, the food promotes satiety, prevents cardiovascular disease, helps in maintaining muscle mass, strengthens the immune system and also has anti-inflammatory effect in the body.
Recommended amount: two to three tablespoons of soup per day
Foods to Avoid
Dorothy on April 12, 2020:
I need to know more about rhumatoid anthraitis I m affected
Neelam Sharma on July 11, 2017:
Muhammad Israr Ahmad on July 25, 2016:
can anyone provide me a complete chart about Rheumatoid Arthrite patients diet? i will be thankful, my sister is suffering from the same. kindly email me if you have at "firstname.lastname@example.org"
back neck both knee arthritis on July 07, 2015:
I suffer cronic pain and i been using pure aloe vera for years glass aloe every morning and the the juice left on the skin i rub on my both knees neck and back trust me it works hoverever you need to give it a few days b4 notice the changes.
Dianna Mendez on March 18, 2014:
I eat many of these foods and perhaps that's why I haven't had much of this problem. I see pineapple is also good for this ailment and I am going to pick up fresh pineapple more often.
Dream Lover from Zagreb on March 18, 2014:
Shadaan Alam from India on March 13, 2014:
Very well written hub, in fact even my mothers suffers from arthritis, though she has been taking turmeric and apple vinegar but to no help. I will ask her for other foods you have mentioned. Voted up and shared
healthcarepro (author) from Somewhere on Earth on March 11, 2014:
@ cecile foods can help better than supplements in a way.. you can recommend these to your relatives..
@ Karen I am glad you found this useful.. and thank you for linking to the details of the disease..
@kidscrafts they cause side effects only if you eat them very often or stored improperly.. omega 3 in chia and flaxseed contains ALA (Alpha Linolic Acid) which is not very useful for us.. but it also contains calcium and other minerals and vitamins which are definitely useful.. btw thank you for the compliment..
@Devika I agree with you.. These fast foods and packaged soft drinks are the real danger..
Devika Primić from Dubrovnik, Croatia on March 11, 2014:
These foods sound helpful and your suggestions are most useful to all experiencing Arthritis Sufferers. Generally eating correctly can prevent many illnesses
kidscrafts from Ottawa, Canada on March 11, 2014:
Great hub, HealthCarePro :-) I heard that flaxseed and chia were not good for men because they increase risks of prostate cancer.
Cecile Portilla from West Orange, New Jersey on March 10, 2014:
I did not know that the food that you eat could help prevent the pain from arthritis. This is good to know. I had relatives who suffer from arthritis.