6. Vitamin C
Vitamin C offers many benefits for people living with arthritis. Consuming Vitamin C, whether naturally through foods or through supplements, has the power to reduce inflammation and help repair bones, cartilage, and other skeletal components. Those suffering from osteoarthritis in particular should consider adding more fruits full of Vitamin C to their diets such as oranges, grapefruits, strawberries, kiwi, pineapple, and cantaloupe.
Additionally, if you are supplementing your nutrition with Vitamin C it is important not to go overboard—taking more than 65 to 85 mg can lead to kidney stones! Eating natural fruit sources of Vitamin C gives your body an opportunity to take what it needs and discard the rest in a healthy way.
5. Nuts and Seeds
Nuts, a powerful source of nutrition, are gaining health popularity due to their arthritis-fighting properties. Not only do they contain calcium, magnesium, zinc and vitamin E – but also alpha linolenic acid (ALA), a powerful Omega-3 fatty acid that can protect your heart and alleviate inflammation in the joints. Eating nuts comes with one caveat though: they’re quite high in calories, so be sure to practice moderation when consuming them.
An even healthier alternative to nuts for those wanting the anti-inflammatory benefits of Omega-3s is flaxseed or chia. Both powerhouse seeds contain an abundance of nutrients and provide the body with healthy amounts of ALA – especially when ground up and consumed regularly. For best results, grind these seeds in a coffee grinder before adding it to your diet for maximum benefits.
4. Dairy
While dairy can be a healthy snack that promotes strong bones due to its high calcium and vitamin D content, it is also known to cause inflammation. To make sure you are still getting the benefits from dairy, try opting for low-fat versions of regular dairy products such as yogurt and cheese. Swapping regular yogurt for Greek yogurt or cottage cheese for ricotta can help make your snacks healthier by further reducing fat and sugar levels.
If you want to completely avoid dairy, the good news is that there are plenty of vegetables that offer similar health benefits which won’t worsen inflammation. Leafy greens like spinach, kale and broccoli contain sulforaphane which is great for fighting arthritis. Enjoy these in their raw form or roasted or lightly steamed state.
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