While no research has proven that there is a diet to cure arthritis, the best diet is a healthy, balanced one that can help prevent further medical problems and continue to maintain your general health. However, foods rich in omega-3 fats appear to help reduce arthritic inflammation. Also, foods high in antioxidants are known to have an anti-inflammatory effect, whereas foods containing trans fats or saturated fats may prolong or aggravate inflammatory symptoms.
Omega-3 Fatty Acids
A good diet for arthritis sufferers begins with eating anti-inflammatory foods and avoiding those that make inflammation worse. Trans fats, found in many processed foods, as well as saturated fats occurring in foods such as whole dairy products, chicken skin, fried foods and fatty red meat, can make inflammation worse. Simple refined carbohydrates such as white sugar and white flour products can produce the same effects.
Omega-3 fatty acids found in Pacific oysters, flax seeds, walnuts, omega-3-fortified eggs and fish such as salmon, sardines, anchovies, rainbow trout, mackerel and herring decrease inflammation. Omega-3 fats suppress the cytokines and enzymes that erode cartilage. Other omega-3 sources are baked or broiled halibut, cooked soybeans, steamed or boiled shrimp and scallops, raw tofu and baked winter squash. According to Joy Bauer, author of "Food Cures," more than a dozen studies have demonstrated that omega-3 foods can reduce rheumatoid arthritis symptoms by decreasing pain and joint swelling, stiffness and tenderness.
Antioxidants
Extra-virgin olive oil contains antioxidants called polyphenols that help reduce arthritis-related inflammation. Research by biologist Dr. Gary Beauchamp, published in 2005 in "Nature," led to the discovery of the anti-inflammatory compound oleocanthal in olive oil, which suppresses the same pain pathway as the anti-inflammatory agent ibuprofen.
Foods high in antioxidants protect the body from the effects of free radicals, the cell-damaging molecules produced by inflammation. Powerful antioxidant nutrients are found in vegetables such as sweet potatoes, carrots, sweet red peppers, spinach, kale, turnip greens, pumpkin, butternut squash and mustard greens. Fruits high in antioxidants include cantaloupe, persimmons, apricots, papaya, tangerines and oranges.
Other foods containing the powerful antioxidants anthocyanidins and proanthocyanidins are blueberries, blackberries, black currants, red and black grapes, elderberries, cherries, raspberries, boysenberries, strawberries, plums and eggplant.
Foods containing quercetin limit the inflammatory effects of chemicals in the joints of people with rheumatoid arthritis. These foods are broccoli, cherry tomatoes, leeks, kale, onions, black currants, lingonberries, elderberries, blueberries, apricots and cocoa powder.
Vitamin C
Vitamin C, especially from food sources rather than supplements, protects the health of collagen, which is a major component of cartilage in joints. Some of the best vegetables for vitamin C are kohlrabi, sweet peppers, broccoli, kale, cauliflower, Brussels sprouts, red cabbage and mustard greens. Fruits high in vitamin C are grapefruit, oranges, cantaloupe, kiwi, mangos papayas, lemons and strawberries.
Because researchers at Duke University found that high doses of vitamin C supplements for long periods of time may make osteoarthritis worse, it is important to get your vitamin C from food sources.
