Fruits and Vegetables
Fruits and vegetables are packed with antioxidants that help the body neutralize unstable molecules called free radicals that may trigger inflammation and damage cells. They also contain polyphenols, vitamins and minerals that help in lowering C-reactive protein (CRP), which increases when inflammation is found in the body.
Add different types of fresh or frozen fruits into your daily diet as well. Citrus fruits such as grapefruits, oranges and limes are loaded with vitamin C that aids in managing inflammatory arthritis and maintaining healthy joints. Choose a colourful variety of fruits and veggies like blueberries, cherries, broccoli, spinach and kale to get more antioxidants.
Whole grains like oats, whole wheat, brown rice and quinoa have plenty of filling fibre that can lower the level of CRP in the blood and help you maintain a healthy weight. Whole grains contain higher fibre content and nutrients than refined grains, making it a better option for facilitating smooth bowel movements.
Some types of fish, including salmon, tuna, scallops, sardines, anchovies and other cold-water fishes, are good sources of inflammation-fighting, omega-3 fatty acids. A healthy balance of omega-3 and omega-6 fatty acids is necessary for the body.
Aside from its monounsaturated fats, olive oil is also rich in oleocanthal, which reduces inflammation. Oleocanthal has properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen that reduce pain sensitivity.
Peas and Beans
Black, garbanzo, red kidney beans, black-eyed peas and other legumes are an excellent source of protein, which is good for muscular health. Peas and beans are beneficial for RA patients since they are prone to muscle loss. They are also rich in antioxidants, folic acid, magnesium, iron, zinc and potassium.
Pine nuts, pistachios, hazelnuts, almonds and other nuts contain monounsaturated fats and other important nutrients. Walnuts are ideal for RA patients because they are rich in omega-3 fatty acids. Several studies have also found the beneficial role of nuts in keeping inflammation under control.