Fish oil can ease rheumatoid arthritis
If you have rheumatoid arthritis, go fishing for a cure! Research supports that fish oil, combined with a low-fat diet rich in fruits and vegetables, can relieve the painful, stiff, and swollen joints caused by rheumatoid arthritis.
Around 1.5 million Americans live with rheumatoid arthritis, making it the second most common form of arthritis after osteoarthritis. Unlike osteoarthritis, which typically affects older adults, rheumatoid arthritis can strike in a person’s 30s or 40s.
That’s because rheumatoid arthritis is caused mostly by an overactive immune system rather than age-related wear and tear. The immune system begins attacking the cartilage that lines joints for reasons not fully understood, leading to inflammation and pain.
Fortunately, the dietary approach that works well for osteoarthritis – low-fat, plant-forward meals with less red meat and more fish – also benefits those with rheumatoid arthritis.
One standout component? Fish oil, or omega-3 fatty acids, is abundant in cold-water fish like Pacific herring, Atlantic mackerel, pompano, salmon, sardines, and shad. Other excellent sources include trout, whitefish, and both fresh and canned tuna.
Studies over the years have consistently shown that fish oil can suppress immune agents that mistakenly attack joint cartilage. While these agents usually defend against infections, in rheumatoid arthritis, they contribute to painful joint inflammation, particularly in the fingers, knees, and ankles.
Omega-3s help reduce this inflammation. Research shows that supplementing with fish oil can significantly lower levels of leukotriene B4, a particularly inflammatory immune compound. The result? Less joint stiffness and tenderness.
You can boost your omega-3 intake by eating four to six servings of fish per week or taking 3 to 5 grams of omega-3 supplements daily (about 10–17 capsules).
A quick note of caution: Speak with your doctor before starting fish oil supplements. Omega-3s can thin the blood and may cause complications for those on blood-thinning medications, or with bleeding disorders or uncontrolled high blood pressure.
While fish oil is considered a “good fat,” many American diets are still heavy in “bad fats” – vegetable oils like corn, soybean, safflower, and sunflower oils, along with margarine, animal fats, and full-fat dairy products. These fats contribute to the formation of inflammatory compounds that may worsen rheumatoid arthritis.
Switching to a lower-fat, plant-based diet with regular fish intake can significantly reduce joint pain. Vitamin E, found in leafy greens like spinach and asparagus, may also help reduce joint inflammation. It’s a powerful antioxidant believed to neutralize free radicals—unstable molecules linked to aging and chronic diseases like cancer.
Salmon and Vegetable Packets
Ingredients:
2 teaspoons olive or canola oil
3 carrots peeled and cut into matchsticks
1 medium zucchini, cut into matchsticks
1 cup thinly sliced leeks
Black pepper
4 salmon fillets, skinned (6 ounces each)
2 teaspoons lemon juice
1/2 teaspoon tarragon
Preparation:
Coat a large frying pan with no-stick spray; add the oil and heat over medium heat until the oil is hot. Add the carrots, zucchini, and leeks and saute for 3-4 minutes or until the vegetables are crisp-tender. Sprinkle with pepper and set aside to cool.
Cut 4 (12-inch long) pieces of parchment paper or foil. Fold each sheet in half; open the paper up and place the sautéed vegetables in the center of each sheet, divided evenly. Place the salmon fillets on top of the vegetables. Sprinkle the salmon with the lemon juice, pepper, and tarragon.
Fold the paper over the salmon and seal by folding and creasing the paper in a half circle around the salmon and vegetable, tucking the end piece under the package. Place packages on a 15-inch X 10 10-inch jelly roll pan. Bake at 425 degrees F. for 15 to 20 minutes, or until you can feel the salmon flake when you press gently on the packet. To serve, cut an "X" in each packet and tear the paper back to reveal the salmon and vegetables. Serves 4 (Packets can be made ahead of time and refrigerated until ready to cook).
