Healthy eating tips aimed at helping people to live with arthritis



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If you suffer from arthritis, it is important that you follow a healthy eating plan. While there are no diets that cure arthritis, getting the right nutrients and foods can improve symptoms.

Healthy Eating Begins with Fruit and Vegetables

You should aim to eat around five portions of fruit and vegetable each day. This will ensure that you are giving your body the correct level of nutrients that promote good health. Antioxidants found in fruit and veg could help to protect the joints by removing chemicals that cause inflammation.

Consume More Calcium

We are all aware of just how good calcium is for our bones, especially as part of a healthy eating diet. If you do not consume enough calcium then you are at risk of osteoporosis. To increase your calcium intake you should opt for low-fat dairy products. This will include milk, cheese and yoghurt, remembering that skimmed and semi-skimmed milk contains more calcium. You can choose to use milk alternatives such as soya, rice or oats that are rich with calcium. Eating fish such as sardines and canned salmon, where you eat the bones can help to increase your calcium intake.

Increase Iron

Iron is crucial to preventing anaemia, something that many people with arthritis suffer from. Some of the drugs that individuals take to treat arthritis can cause anaemia. In those who suffer with arthritis, one of the other causes is anaemia of chronic disease. This is often seen in rheumatoid arthritis and other similar conditions.

So, to increase your intake of Iron, you should consume lean red meats and the dark meat of chicken. Oily fish such as sardines, mackerel and salmon are also a good source and perfect for those who are healthy eating. Pulses such as lentils and haricot beans contain iron while vegetable such as spinach and kale are also a good choice.

Add Omega-3 to your Diet

Some people who suffer from an inflammatory type of arthritis such as rheumatoid arthritis can benefit from Omega-3. It can help to reduce stiffness in the joints as well as reduce the number of tender joints. The likes of rapeseed oil and free-range eggs contain omega-3 as well as oily fish. However, if you plan to increase your intake, you should only eat oily fish around twice per week. Therefore, choosing to use a supplement can help, such as pure fish oil.

Foods that contain increased levels of omega-3 include anchovies, salmon, tuna, trout, sardines, herring and whitebait.


This might be a single food but it has been picked out for a reason. A lot of research has gone into broccoli and its impact on arthritis. It has been found to contain a compound that can slow down the progress of the most common form of arthritis – osteoarthritis. While research is still in the early stages, it is not known how much needs to be consumed. However, Broccoli is exceptionally good for is, so it does not hurt to add it to your diet.

The right diet is crucial to helping with the symptoms of arthritis. While no foods can cure it, if you eat a healthy, well-balanced diet, you can maintain a healthy weight and give yourself the best chance of managing your arthritis symptoms.