Rheumatoid arthritis, also known as RA, is an autoimmune disease that causes pain and inflammation in the joints, including the hands, arms, knees and neck. The best nutrition for RA is a diet consisting of wholesome foods and ingredients that work to reduce the body's inflammation. Foods low in calories and fat and also those rich in Omega-3 fatty acids may help to ward off arthritic pain. Adding in more antioxidants and certain spices to a daily diet are other ways that have been found to rid the body of inflammation.
Cutting Calories
A low-calorie diet can help reduce your weight and joint pain. For every pound you lose, it can drop the amount of weight you are placing on your knee joins by about 4 pounds. If you are overweight, shedding some pounds will help to increase your joint mobility. Better your nutrition and your RA by choosing lean proteins, such as chicken, fish and tofu come meal time. Pair these proteins with wholesome, waist-trimming sides, such as grilled vegetables, a salad or a complex carbohydrate like brown rice.
Avoid Saturated Fats
Saturated fats that derive from animal products, such as red meat, pork products and high-fat dairy have been found to increase inflammation in those who suffer from RA. Instead of putting bacon in your eggs or pepperoni on your pizza, try a low-fat soy alternative. Avoid high-fat dairy at restaurants by scanning the menu for items that use butter, heavy cream, and cheese, and order a dish that is grilled or boiled and has a vegetable-based sauce instead. It may also help to improve your nutrition and joint health by choosing one day a week to go meat-free. Plant-based diets have been found to be one of the best in terms of nutritional value for those with RA.
Up Your Omega-3 Intake
For those with RA, increasing the amount of Omega-3 fatty acids in the diet may reduce joint inflammation. Omega-3 fatty acids are healthy, polyunsaturated fats that have been found in recent studies to target the protein in our bodies that is responsible for triggering symptoms of RA. Think of Omega-3s as the good for you fats that your body needs. You can increase the Omega-3 fatty acids in your diet by taking a fish oil supplement or naturally, by eating more cold-water fish, like salmon, halibut, trout and sardines. Omega-3 can also be found in nuts, such as almonds and walnuts, soy products, and certain oils, such as flaxseed and canola.
Opt for More Antioxidants
Oxidative stress, or damage that occurs to a cell, tissue, or organ, caused by oxygen molecules, has been found to be elevated in people with RA. But here's the good news. Having a proper amount of antioxidant nutrients in your diet may reduce oxidative stress in joints that causes inflammation to occur, according to a study published in the "Journal of the American College of Nutrition." Foods that are high in antioxidants, such as green tea, berries, dark and leafy green vegetables like spinach and kale, and legumes, such as kidney and pinto beans, can help pack the diet full of antioxidant power.
Spice it Up
What's in your spice rack may actually help rid some of your joint inflammation. Tumeric, the active ingredient in some types of curry, has been found to reduce inflammation according to a recent study conducted by the University of Arizona, College of Medicine. Also, ginger has been used by many RA suffers to get relief, according to the National Center for Complementary and Alternative Medicine. It is recommended to try sprinkling some curry or ginger onto grilled fish or in a pasta dish.
