Fatty fish
Mackerel, salmon, and sardines are rich in omega-3 fatty acids, which have strong anti-inflammatory effects and prevent the initiation of arthritis.
Berries
Blueberries and raspberries contain antioxidants such as anthocyanins. These antioxidants help fight inflammation and protect joint tissue.
Green leafy vegetables
Spinach, kale and other leafy greens are rich in vitamins, minerals, and antioxidants that support joint health. In particular, spinach contains antioxidants and fiber that can help reduce inflammation associated with rheumatoid arthritis and osteoarthritis.
Seeds
Walnuts, flaxseeds, and chia seeds are good sources of omega-3 fats and fiber, which can help reduce inflammation and soothe arthritis symptoms.
Olive oil
Whole olive oil has anti-inflammatory properties. Olive oil contains antioxidants and monounsaturated fats, which help reduce inflammation.
Whole grains
Whole grains such as brown rice, quinoa and oats help maintain a healthy weight and reduce inflammation thanks to their rich fiber and nutrient content. Increasing fiber in the diet can also help reduce inflammation and improve the quality of life for people with rheumatoid arthritis.
Beans
Lentils, red kidney beans, chickpeas are rich in antioxidants, fiber, and protein, which can help control weight and inflammation.
Low-fat milk
Yogurt and low-fat milk provide calcium and vitamin D to help strengthen bones.
