Arthritis is a prevalent health condition that leads to joint inflammation. While it can affect anyone, the risk is higher among older adults. The common signs include joint pain, stiffness, and reduced range of motion. Managing arthritis often requires a multi-faceted approach, with nutrition being crucial. What a person eats can play a significant role in relieving or aggravating their symptoms. Below mentioned are the best foods to eat with arthritis.

Salmon
Fatty fish like salmon, mackerel, and sardines are among the healthiest foods for arthritis due to their rich reserves of omega-3 fatty acids. These healthy fats possess potent anti-inflammatory properties, which can significantly alleviate joint pain and stiffness. Experts recommend a three- to six-ounce serving of fatty fish two to four times a week for lowering inflammation.

Berries
Colorful fruits like berries provide a wide range of antioxidants and vitamins. These nutrients are known to lower inflammation and protect one’s joints. Berries are also high in fiber, which keeps one feeling full, preventing overeating. Besides berries, patients can consider other colorful fruits and veggies like cherries, broccoli, and spinach.

Almonds
Nuts like almonds and walnuts are tiny yet mighty additions to the arthritis meal plan. They are full of healthy fats, fiber, and antioxidants, which reduce inflammation. Moreover, they add a satisfying crunch to one’s meals. Individuals can sprinkle nuts over soups, salads, yogurt, and oatmeal. Seeds like chia seeds and flaxseeds also provide similar health benefits.

Brown rice
Switching to whole grains like brown rice, quinoa, and whole wheat bread can be beneficial when dealing with joint disorders like arthritis. Besides providing essential nutrients and fiber, they contribute to overall fitness, a crucial aspect of arthritis management. Whole grains can alleviate joint stress, making them essential arthritis foods to eat.

Turmeric
This yellow spice is used in several home remedies owing to its potent anti-inflammatory properties. Incorporating it into the meal plan can help reduce arthritis-related inflammation and add flavor. One can sprinkle turmeric over vegetables and rice or add it to smoothies and soups. Besides turmeric, patients can consider spices like ginger and herbs like basil and rosemary.

Olive oil
Olive oil, a staple in the Mediterranean food plan, is rich in monounsaturated fats and antioxidants. It can help reduce inflammation and is an excellent alternative to other cooking oils like vegetable oil.

Kale
Leafy greens like collard, kale, and spinach are rich in antioxidants, essential vitamins, and minerals. They form a robust foundation for an arthritis-friendly meal. Eating these veggies may help gradually reduce inflammation and promote overall joint health. For similar benefits, one may also consider cruciferous vegetables like broccoli, cabbage, and Brussels sprouts.

Besides choosing the right foods, managing portion sizes and meal frequency can make a significant difference for individuals with arthritis. Smaller, more frequent meals can help maintain steady energy levels and prevent spikes in blood sugar that can contribute to inflammation. Balancing carbohydrates, proteins, and healthy fats in each meal is a well-rounded approach to managing arthritis.

Proper hydration is also crucial in managing arthritis. Water helps lubricate joints, allowing them to move more freely. One should aim for at least eight glasses a day. Patients may also consider incorporating hydrating foods like cucumbers, watermelon, and celery into the meals. These are great for joint health and are among the recommended arthritis foods to eat.

Besides eating the right foods, adopting a healthy lifestyle can further enhance arthritis management. Patients should prioritize stress-reducing activities like meditation, deep breathing exercises, and gentle stretching routines. Getting sufficient sleep is equally important, as it allows the body to repair and regenerate, supporting overall joint health.