Arthritis Nutritional Guide

Arthritis is a condition that plagues a lot of people around the world. It’s essentially chronic pain and stiffness of the joints that is largely caused by inflammation. Foods high in sugar and fat can spur inflammation, but healthy foods with anti-inflammatory effects can help fight it. Part of how to fix this problem is to eat foods containing nutrients that help fight inflammation. We’ve included a list below.




Choose boneless, skinless chicken breast for a lean protein that is very versatile and improves serotonin levels. Avoid fried chicken as this will lower serotonin levels. You can also try ground chicken breast and substitute that for ground pork or beef.



These are full of fiber as well as folic acid, magnesium, iron, zinc and potassium.

Egg Whites


This food is high in protein coming in at 4 grams per egg white. Since it is low in calories and contains no fat, egg whites make an excellent snack or meal that can keep you satisfied.



These include salmon, tuna, mackerel and herring. Fish contain omega-3 fatty acids, which help fight inflammation.



Choose white meat over dark for a good source of lean protein. Stay away from ground turkey other than ground turkey breast. Other ground turkey may also include skin and other undesirable parts

Fruits and Vegetables



Broccoli is rich in calcium, promoting strong bones. It also contains sulforaphane, which helps prevent osteoarthritis.



Full of antioxidants, beets can help against inflammation.



Cherries contain anthocyanins that have an anti-inflammatory effect. Anthocyanins can also be found in strawberries, raspberries, blueberries and blackberries.

Dark Leafy Greens


Spinach, Kale, chad, collard greens etc… These contain a lot of Vitamin C, which help against inflammation.

Citrus Fruits


Some examples include orange and grapefruit. These are high in Vitamin C. These fruits aid joint health and help with inflammation.



Helps prevent osteoarthritis. Can help battle arthritis

Grains and Seeds



This grain helps reduce levels of “bad” cholesterol.



This seed is full of amino acids, protein, magnesium and iron and also low in sodium. This versatile seed can be added to soups, salads or even desserts!

Whole Wheat


Processed wheat such as white bread don’t have the same nutrients that whole wheat do. Replace any processed wheat with whole wheat, kamut or spelt which have similar proprieties but haven’t been genetically modified.

Nuts and Seeds


Be sure to pick raw nuts, as salted or sweetened nuts can be packed with sodium and sugar. Nuts are rich in protein, calcium, magnesium, zinc, Vitamin E and immune-boosting alpha linolenic acid.

Brown Rice


Wild and brown rice is gluten-free and full of magnesium.

Healthy Fats



This grain is gluten free and contains a ton of magnesium.



Full of monounsaturated fats,or “healthy fats”  the avocado has the ability to lower blood cholesterol. *Those taking blood thinners should check with their doctor before eating this fruit as it may conflict with medications.



This seed contains 70% omega-3 fatty acids. Be sure not to heat or cook flax as it loses most of its nutritional value when prepared in this manner. Instead, try adding it (ground, not whole) to already cooked oatmeal or in a smoothie.





Olive Oil


Rich in healthy fats, olive oil also aids in reducing LDL cholesterol and raising HDL “good” cholesterol. Be sure to consume in moderation. When purchasing this oil look for extra virgin and cold pressed kind.

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