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Foods that Reduce Inflammation

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Food is very important in order to avoid unnecessary inflammation. Barry Sears, MD, of The Zone Diet fame, says that to eat foods that reduce inflammation is very beneficial for overall health. It can reduce the risk of heart disease, keep existing cardiac problems in check, reduce blood triglycerides and blood pressure, and soothe tender and stiff arthritic joints.

The term “you are what you eat” really holds true in terms of your health, and rheumatoid arthritis is no different. By carefully selecting the foods you consume, you can significantly reduce inflammation and the effects of arthritis.

There are a number of great foods that you can consume on a daily basis to reduce inflammation, and they include the following: 

  • Good oils like olive oil or avocado oil
  • Seafood like tuna, salmon and cod
  • Nuts and seeds, like walnuts, sunflower seeds and hazelnuts
  • Herbs like garlic, rosemary and thyme
  • Chocolate, that is at least 70% pure cocoa

We’ve put together a few great tasting recipes that will allow you to reduce inflammation in your body, which is also great for people suffering from rheumatoid arthritis (RA). Here are some great breakfast, lunch, and dinner ideas to get you going.



Breakfast is definitely the most important meal of the day, but instead of eating traditional oatmeal porridge, why don’t you try adding additional grain to your meal with quinoa. You can also add fresh or dried cherries as they contain anthocyanin, a powerful antioxidant that will help to reduce inflammation. 

Another great option is making smoothies. You can even make them in advance and store them in the fridge for a quick breakfast when you are short on time. Smoothies are delicious and easy to make, and give you a great alternative to normal breakfast meals that might take longer to make as well.

Omega-3 fatty acids are a key ingredient for your arthritis and other joint problems. However, getting enough of this every day might be challenging. Oatmeal tastes great and it will also provide you with quite a fair amount of Omega-3 acids, making it the perfect breakfast meal. 



For lunch, you can consume pumpkin as this contains beta-cryptoxanthin, which is a powerful anti-inflammatory. If you combine this with ginger, you will have a potent recipe for relief of arthritis and inflammation. Serve this up with a fresh green salad to make it a complete healthy lunch meal. 

Smoked herring provides you with Omega-3 fatty acids and it’s a great alternative to tuna. You can also easily add this to salads as it has a smoky taste which is perfect for an alternative. You can add it to a green salad or even spread in on to whole grain bread.

If you are in a hurry, buy a roasted chicken at your local supermarket and use it for dinner. You can even keep some for the next day and make tasty wraps for lunch. They can easily fit into your lunch bag and they are very tasty, not to mention protein packed too.



Eggs are not only for breakfast; you can easily serve eggs with a salad or on toasted whole wheat bread for a nutritious and delicious dinner. You can poach your eggs or you can sauté them in a non-stick skillet pan. Eggs are perfect at any time; a good meal is poached eggs with curried veggies. 

On a cold winter night, why not try a bowl of chilli? You can add reduced fat sour cream or sprinkle low fat shredded cheddar cheese over as well. This will certainly keep you warm and reduce inflammation too, as chillies contain a variety of antioxidants for your body.

Tilapia and Brazil nuts are great sources of selenium and it will also help to ward off arthritis symptoms. It’s a recipe that is quick enough to make for dinner time and it can also be made as a delicious and healthy side dish if you make a larger meal for the family. You can also consume nuts on a regular basis in small amounts, as they are a great source of healthy fats.

Your diet is extremely important, especially if you suffer from rheumatoid arthritis. You need to consume foods that reduce inflammation and acidity in the body, which is why these meals are so important. These recipes will give you a great foundation to eat healthy and also enjoy a variety of meals. 

Date posted: July 30, 2013

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