This plan was created with the following key considerations:

Bone Building Nutrients

Rheumatoid arthritis can put you at a higher risk for osteoporosis and so you should aim to meet your daily calcium, magnesium, and potassium needs. These minerals play a structural role in bone maintenance and modulate potential bone-damaging inflammation. This plan uses calcium-rich ingredients like fortified milk beverages, Greek yogurt, and salmon. Magnesium is incorporated from food sources like cocoa powder, pumpkin seeds, chia seeds, and leafy greens. Potassium is found in many fruits and vegetables. Vitamin C, (found in fruits like kiwi, strawberries, clementines) is an essential element of bone collagen, inflammation, and pain management.

Omega-3 Fatty Acids

Research suggests that omega-3 fatty acids can help with inflammatory arthritis by alleviating joint stiffness and pain. They have been found to suppress inflammation and modulate the immune response. This plan incorporates omega-3 fats from salmon, plant-based oils, and seeds.

Fibre

An imbalance in gut bacteria is often found with arthritis as well as in those at-risk to develop arthritis. Fibre can restore microbial homeostasis and lowers C-reactive protein (CRP), a substance in the blood that indicates inflammation. Adding whole grains, legumes, and fruits and vegetables to your meal plan boosts fibre and phytonutrients.

Antioxidants

Antioxidants such as vitamin E, carotenoids, and selenium may help protect joints by removing some of the compounds in the body that cause inflammation. These nutrients can be found in plant-based oils, nuts, seeds, and brightly colored fruits and vegetables such as clementines, red bell pepper, and sweet potato. Cruciferous vegetables like broccolini and cauliflower contain sulforaphane which may help prevent or slow the progression of osteoarthritis. Anthocyanins found in red and purple fruits like cherries and strawberries help reduce the frequency of gout attacks. The polyphenol curcumin in turmeric is incorporated into this program for its role as an anti-inflammatory agent and its use in treating chronic conditions like rheumatoid arthritis.

Iron & Folate

The effects of arthritis medications that are frequently taken long-term may lead to iron and folate deficiencies. Spinach, rice, broccolini, and kale are incorporated into the plan for folate. To boost absorption of iron, this plan pairs foods with iron like chicken, fish, eggs, and pumpkin seeds with vitamin C-rich foods like citrus, tomatoes, or peppers.