As a multivitamin company, we are constantly reading up on the relationship between nutrients and bodily health. But all this focus on supplementation tends to take away from the most crucial source of nutrients: your everyday diet. Studies show that having an adequate intake of various nutrients can significantly reduce inflammation and various fatigue symptoms associated specifically with Rheumatoid Arthritis. That being said, we know that it can be an arduous process trying to compile a list of foods or a diet plan tailored for this purpose. Well look no further warriors, we will be detailing potential anti-inflammatory diet additions and laying out their individual benefits for your body in this article.
Before we go any further, it is important to understand that there is no “super diet” that will miraculously work for everyone, as every body is different and may respond differently to nutrient stimuli. No one diet is perfect, and shifting between a variety of foods is highly recommended in order to ensure optimal health benefits and nutrient intake.That being said, many of the foods that may help with inflammation are in the mediterranean diet; consisting mainly of fish, vegetables, and a few other foods that we will detail further.
First, let’s talk protein. Certain types of fish are especially rich in omega-3 fatty acids, which are known for their ability to reduce two main inflammatory proteins in your body( C-reactive protein and interleukin-6. Considering this, these fatty acids are essentially inflammation-fighting powerhouse nutrients that definitely should be incorporated into your diet. We recommend a bi-weekly allotment of at least 3-4 ounces of fish, with best sources of fatty acids being: salmon, tuna, sardines, anchovies, and other cold-water fish. Meat not your thing? A great substitute is adding beans such as blackbeans, lentils, or chickpeas into your meals. They’re a handy source of protein as well as several anti-oxidant and anti-inflammatory compounds.
Next, if you’re anything like us you have a bit of a chronic sweet-tooth. To satisfy your sugar cravings, we recommend incorporating more colorful fruits such as blueberries, blackberries, cherries, and strawberries into your every diet. Paired with our recommendation of at least 1.5 -2 cups of fruit per meal, an added 2-3 cups of veggies will significantly increase the likelihood that your body will have what it needs to not only operate properly, but fight fatigue and inflammation. We know the whole fruit and veggie suggestion sounds generic, but the associated benefits really can’t be ignored. Colorful fruits and veggies(spinach, kale, broccoli, etc.) are packed with natural antioxidants that serve to support and boost your body’s immune system, with the added benefit of making your everyday plate just a little more lively and visually entertaining.
Building upon this, we highly suggest that you have about 1.5 ounces of nuts per day. Foods like walnuts, pine nuts, pistachios, and almonds are rich in inflammation-fighting monounsaturated fat. Small tip from us to you: there’s no need to strictly adhere to measuring out 1.5 ounces, just a handful of nuts is about the right amount for the warrior on the go.
While we’re on the subject of convenient small additions to your diet, adding just 2-3 tablespoons of olive oil per day into any of your meals is an easy way to combat some typical rheumatoid arthritis symptoms. Besides containing heart healthy monounsaturated fat and antioxidants, this oil also holds oleocanthal, a compound known to lower inflammation and pain. Nutrient tip: extra virgin olive oil is less processed, meaning that it retains more of these nutrients and potential health benefits than it’s more refined, definitively less “virgin” counterpart (creepy way to classify an ingredient, we know).