Ways to Reduce Arthritis Discomfort Start at Your Refrigerator

Chances are, you or someone you know, suffers from arthritis. In the United States, 50 million people are affected by arthritis. Two-thirds of those people are under the age of 65.

There are many foods that promote reduced inflammation of the joints, and some that can make them worse. Although the foods won’t cure your arthritis, it may help ease some of the discomfort.

Some of the foods you should be incorporating into your diet include:

Extra omega-3 (think salmon, fresh tuna, sardines, oysters)
Vitamin D
Extra virgin olive oil
Foods rich in vitamin C (think citrus, sweet peppers)
Foods containing quercetin (found in onions and leeks)
Green tea

If you don’t know how to begin incorporating these foods into your daily diet, we can help.

Here is a salmon recipe that is easy to prepare and helps you boost your omega-3 intake. Salmon is considered a fatty fish and packs 1.5 grams of omega-3, which can help you kick-start your intake and promote healthier joints.

The recipe below takes only 30 minutes to prepare and is guaranteed to please.

Wild Soy Glazed Salmon Two Ways

4oz. Wild salmon filet

¼ Cup reduced sodium soy sauce

½” Thumb of fresh ginger, grated or chopped fine

2 Cloves garlic, minced

Foil (if you choose to bake)

2 Tablespoons extra virgin olive oil (if you choose to sauté)

Baking method:

Preheat the oven to 350 degrees.
While oven is heating, place salmon into a large piece of foil.
To the top of the salmon, add soy sauce, ginger and garlic.
Fold foil to make a pouch, crimping foil tightly so the sauce does not escape during cooking.
Bake for 30 minutes or until salmon is cooked through.
Serve with sauce drizzled over the top.

Sauté method:

In a medium-sized saucepan, heat the olive oil, garlic and ginger over medium heat. Place salmon skin side down onto heated oil.
Cover and reduce heat to medium-low and cook for 10 minutes.
Uncover and drizzle soy sauce over the top of salmon.
Allow soy sauce to reduce by half, about five minutes.
Remove salmon and serve with reduced sauce drizzled over the top.

Portabello Onion Kebabs

4 Kebab skewers (if they are made of wood, soak in water for 10 minutes to avoid burning)

2 Portabello mushrooms, cut into quarters

1/2 Small white onion, cut into quarters

2 Tablespoons extra virgin olive oil

Using skewers, alternate onions and mushrooms.
Drizzle with extra virgin olive oil and season with salt and pepper to taste.
Cook on the grill over medium heat for 3-5 minutes on each side or in the oven at 350 degrees for 30-40 minutes.
Serve with Soy Glazed Salmon.

Recipes created by Jenny Housh

Sources:

Arthritis Remedies: 10 Foods That Help and Hurt. LifeScript. LifeScript.com. Web. May 29, 2013.
http://www.lifescript.com/health/centers/osteoarthritis/articles/fight_arthritis_10_foods_that_help_and_hurt.aspx

Get The Facts. Arthritis Foundation. Arthritis.org. Web. May 29, 2013.
http://www.arthritis.org/conditions-treatments/understanding-arthritis/

Reviewed May 31, 2013
by Michele Blacksberg RN
Edited by Jody Smith