Don’t Worry Too Much About the Sugar
Many people think that they should avoid fruits because of the sugar in them. “But there’s a huge difference between a piece of chocolate and a fruit. Yes, every carbohydrate breaks down into sugar. However, fruits have different qualities, such as vitamins, minerals, fiber, and phytonutrients, that can reduce your risk of inflammation, whereas a piece of chocolate is just added sugar with a lot of calories but fewer nutrients,” says registered dietitian nutritionist Ruth Frechman, author of The Easy Arthritis Diet Cookbook: 75 Anti-Inflammatory Recipes to Manage Symptoms. RELATED: Rheumatoid Arthritis and Your Diet: What to Consider Try It Freeze them and just eat them as a snack. Or, says Frechman, make a chia pudding (1 cup of cashew milk, a quarter of a cup of chia seeds, 1 tablespoon of maple syrup, 2 teaspoons of cocoa powder) and throw in half a cup of cherries. You’ll also get fiber from the chia seeds.
2. Peaches, Stone Fruits, and Citrus
Fruits with stones (peaches, apricots, plums) and citrus fruits (lemons, oranges, limes) are packed full of the antioxidant, anti-inflammatory vitamin C. And, according to the Arthritis Foundation, canned peaches in light syrup actually contain more vitamin C than fresh ones. Try It Whip up a hazelnut milk smoothie using a variety of these fruits, and add some of the canned peach juice. Or just enjoy a fresh fruit salad, with a hint of mint. Don’t forget to zest the citrus rinds; they’re also full of antioxidants. Sprinkle them on a salad, in salad dressing, or in the dough of a blueberry crumble.
3. Pomegranates
A review published in The International Journal of Clinical Practice in 2021 reported that 12 different papers have found that pomegranates can “manage RA complications by reducing the inflammation and oxidative stress.” Why? Pomegranates are a healthy source of polyphenols, which act as powerful antioxidants. They also contain vitamin K, which is good for reducing joint swelling and building cartilage and bone. Try It Pomegranates can be a mess to deseed, but stores now sell the seeds already taken out. Throw them onto a fresh spinach and feta cheese salad, or incorporate them into a salad dressing. Or blend them with some fizzy water and make a pomegranate spritzer.
4. Berries and Currants
Berries are not only high in antioxidants but also rich in several polyphenols, such as anthocyanins (pigments founds in certain plants that produce the red, blue, or purple color) and quercetin, and various types of phenolic acids that reduce inflammation, according to a review published in Food and Function in 2018. Try It Mix them into yogurt with a granola topping for a satisfying treat. Or, Frechman recommends, sauté them into a sauce to use over fish or chicken. In a pan, combine the fruits with balsamic vinegar, maple syrup, and thyme, and simmer on low heat until the mixture thickens — about 3 to 4 minutes. Keep a bag of frozen berries on hand, and you will always be ready to go. RELATED: These Farmers Market Favorites Help Fight Inflammation
5. Pineapple
“Pineapples are a great source of vitamin C, but you also have the protease enzyme, bromelain. It has the potential of reducing inflammation, supporting the immune system, and as a bonus, it aids in digestion,” says Frechman. Try It Cut the pineapple into chunks and skewer them. Add a little olive oil and grill them until lightly charred. The sugar caramelizes for a really delicious experience. Or make a pineapple salsa for chips or to put on chicken or fish. Chop together pineapple, red pepper, and cilantro, then add lime juice and a tiny bit of jalapeño to give it a little heat, says Frechman.
6. Watermelon
This thirst-quenching fruit is exploding with citrulline, lycopene, polyphenols, and vitamins A and C, all of which have strong antioxidant properties and may help promote joint health, says Frechman. An article published in Molecules in 2020 suggested that watermelons also can help with other diseases and conditions, such as diabetes, cancer, and obesity. Try It No need to get fancy. Just cut it up and enjoy. Or blend it, add a bit of lime, and make refreshing (and healthy) frozen pops. RELATED: 7 Arthritis-Friendly Foods (and 1 Drink) for Barbecue Season
7. Grapes
According to the Arthritis Foundation, white and darker-colored grapes are both good sources of antioxidants and polyphenols. Fresh red and black ones also contain resveratrol, a natural polyphenol that is known to possess anti-inflammatory and anticancer properties. Try It Keep them frozen for a filling treat. Skewer them along with chicken or fish, let sit in a marinade, then grill. Or layer them with yogurt and almonds for a fun parfait.
Go for a Variety
Mix it up: “Fruits and vegetable have hundreds of different phytonutrients, so eat a variety to get all the benefits from the different ones,” says Frechman. Bon appétit!
