Conditions like arthritis may become worse or better depending on a person’s diet. By eating a diet packed with anti-inflammatory foods you may be able to ease some of the joint pain associated with arthritis.

Many studies have investigated whether diet changes can in turn help relieve joint pain. Here are some easy ways you can start incorporating anti-inflammatory foods into your diet.

Flavonoids

Flavonoids sound exotic but you may be eating them every day without even knowing. They can be found in berries, dark chocolate, green tea and broccoli.

Broccoli is packed full of flavonoids. If you’re looking for a different approach than steamed or raw try broiling it in your oven.

Preheat your oven to 400 degrees Fahrenheit

Scatter broccoli pieces on a cookie sheet and toss in olive oil and coarse salt.

Bake for about 10 minutes or until tender, stirring halfway through.

Herbs and Spices

Spice things up in your diet by added spices and herbs with anti-inflammatory properties. Garlic, peppers and cayenne are great ways to add flavor to your diet and get a little extra in return.

Turmeric is often an overlooked spice that’s used in many Indian dishes. Try it in a curry or in this Turmeric Tea recipe by Gabby.

Turmeric Tea

Ingredients

· 2 teaspoons ground turmeric

· 1 Tablespoon ground cinnamon

· 10 cups filtered water

· 6 packets of Truvia (optional)

Directions

1. Place your spices in a paper coffee filter and put it in your coffee maker basket.

2. Pour 10 cups of water into your coffee maker.

3. Allow your maker to run the entire cycle. The spices tend to make the drip process very slow, so if your pot tends to over flow, use only 6 cups of water and add the rest for a second brew using the same spices and filter.

4. If you do not have a coffee maker (or don't want to mix your flavors) a boiling pot of water will work. Wrap your spices in the coffee filter and tie VERY tight, then steep the spice mixture until you have a golden tea.

5. Add the sweetener if you like and serve hot or iced.

6. This will keep in the refrigerator for only one day, so it's best to make only what you will drink in a day to keep it from getting "scummy" on top.

Omega-3

Omega-3 fatty acids reduce the formation of compounds that create inflammation, and produce chemicals that limit inflammation. Fish and nuts are both high in Omega-3’s.

Salmon is chock-full of omega-3s and becomes even better when you add almonds, another source of good fatty acids. Here is a recipe for Pink Salmon Cakes with a Cilantro Pesto.

Beans

Beans are packed with fiber, which lowers CRP, which is tied to causing inflammation.

Garbanzo beans or chickpeas are versatile. They can be eaten straight out of the can, made into a hummus dip or tossed into a salad. Here is a great recipe by Lana for Chickpea and Spinach Salad with Cumin Dressing. You could also toss in some walnuts or almonds for extra omega-3’s.

Chickpea and Spinach Salad with Cumin Dressing

Ingredients

· 1 15½-ounce can of chickpeas, preferably low-sodium, drained and rinsed

· 2 tablespoons fresh chopped flat-leaf parsley

· 1/4 cup diced red onion

· 2 tablespoons olive oil

· 2 tablespoons fresh lemon juice

· 1/4 teaspoon finely grated lemon zest

· 3/4 teaspoon ground cumin

· Pinch of cayenne pepper

· Salt and freshly ground black pepper to taste

· 3 tablespoons plain nonfat yogurt

· 1 tablespoon orange juice

· 1/4 teaspoon finely grated orange zest

· 1/4 teaspoon honey

· 2 ounces baby spinach leaves (about 2 cups lightly packed)

· 1 tablespoon coarsely chopped fresh mint

Directions

1. In a medium bowl, combine the chickpeas, parsley, and onion. In a small bowl, whisk together the oil, lemon juice and zest, cumin, cayenne, salt, and black pepper. Pour the dressing over the chickpea mixture and toss to coat evenly. In another small bowl, stir together the yogurt, orange juice and zest, and honey.

2. Serve the chickpea salad over a bed of spinach leaves. Top with the yogurt sauce and garnish with the mint.

Antioxidants

Antioxidants fight against free radicals and may reduce inflammation.

Smoothies are a great way to load up on antioxidants. Pick a healthy base like Greek or low-fat yogurt and add fruits like blueberries, cranberries, strawberries, raspberries, blackberries, prunes and apples. Here is a great starter recipe for a Blueberry Pomegranate Smoothie.

And to learn more about anti-inflammatory foods check out Arthritis Diet Foods Can Help Fight Inflammation.

To learn more on this topic:
The Anti-Inflammatory Diet
Have you tried an anti-inflammatory diet?
Anti-Inflammatory Diet, What Is This?