Beets are a vital source of betanin and vulgaxanthin, both phytonutrients known as betalains that have powerful antioxidant, anti-inflammatory, and detoxification properties.
Betaine is associated with lower levels of several inflammatory markers, including “C reactive protein, interleukin-6, and tumor necrosis factor alpha.”
The anti-inflammatory compounds in beets not only offer important cardiovascular benefits, but they also provide significant anti-inflammatory benefits (15).
You can add beets to your diet by simply grating them ucooked and adding them to salads or as a garnish for soups. You can also marinate steamed beets in fresh lemon juice, extra virgin olive oil, and fresh herbs for a tasty side dish. You can also get your fill of beets by juicing them, which is delicious as well as highly nutritious.
6. Salmon (Wild-Caught)
Salmon contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fatty acids are shown to help prevent or reduce inflammation and lessen the pain and swelling caused by arthritis. Studies show that people who eat fish high in omega-3s regularly, are less likely to develop RA. As well, for people who already have arthritis, omega-3s from fish can help to reduce joint swelling and pain (16). You should eat two servings a week (3.5-ounce portions) of fish to experience the many benefits of omega-3 fatty acids. You can also take natural fish oil supplements.
As it turns out, eating your broccoli really is good for you. Studies show that broccoli is full of antioxidants, as well as some pretty powerful anti-inflammatory agents. They not only work to lower oxidation stress in your cells, but to battle the effects of chronic inflammation it causes. This can ultimately help to ease the pain for people suffering from arthritis (17).
8. Extra-Virgin Olive Oil
Extra virgin olive oil contains a compound known as oleocanthal, which has powerful anti-inflammatory properties similar to ibuprofen (18). A study published in the Journal of Nutritional Biochemistry shows that oleocanthal is particularly beneficial for RA and can significantly impact both the chronic inflammation and acute inflammatory processes (19).