Research has shown that omega-3 polyunsaturated fatty acids – “omega-3s” for short – reduce inflammation in the body, which may help ease joint pain, swelling, and stiffness in people with arthritis. Although more studies have focused on the link between omega-3s and rheumatoid arthritis, a small Swedish study showed that omega-3 fatty acids may also help ease symptoms in people with ankylosing spondylitis. What are omega-3s? They’re a type of fat considered essential for human health, but your body doesn’t produce them. You have to get them through food or supplements. There are three main types of omega-3s — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are primarily found in fish, while alpha-linolenic acid (ALA) is found in plant sources. “People traditionally think of fish as the best source,” says Elizabeth Volkmann, MD, a rheumatologist at UCLA Medical Center in Los Angeles. “And fish is good because it contains a very high level of omega-3s, but there are other options.” Dr. Volkmann encourages her patients to consider the Mediterranean diet, which emphasizes foods that are rich in omega-3 fatty acids, including fish, olive oil, and fresh fruits and vegetables. The Arthritis Foundation notes that the Mediterranean diet can help reduce inflammation in the body and improve joint health. The Mediterranean diet is recommended for many people regardless of their condition because it has a healthier ratio of omega-3s and omega-6s — an essential fatty acid found in seed and vegetable oils — than the typical Western diet. Omega-6s tend to promote inflammation, while omega-3s help to reduce it. According to a study published in March 2016 in Nutrients, a higher dietary omega-6 to omega-3 ratio may be associated with worsening inflammation. Eating a healthy balance of omega-6s and omega-3s can help to reduce inflammation.
What Foods Contain Omega-3s?
While there’s no standard recommendation for how much omega-3 you should consume in a day, the National Academy of Medicine suggests most adults should aim for 1,100 milligrams (mg) to 1,400 mg daily. Here’s what to eat to increase your omega-3 intake. Fatty fish Aim for 3 to 4 ounces of fish, twice a week — or more. Try salmon, tuna, sardines, herring, anchovies, and other cold-water fish. Hate fish? Consider taking a supplement. Studies show that taking 600 mg to 1,000 mg of fish oil daily may help ease joint stiffness, tenderness, pain, and swelling. Even if you take supplements, however, Dr. Volkmann recommends eating omega-3-rich foods, as well. “The supplement doesn’t make up for having the good food,” she says. “You really want to be eating those foods that are rich in omega-3s because you get a lot of other nutrients at the same time.” Talk to your doctor before taking any supplements. Nuts and seeds Keep a bag of walnuts, pine nuts, pistachios, or almonds in your desk drawer at work and grab a small handful in the afternoon when you start craving something sweet or starchy. Walnuts are one of the best sources of omega-3s — just ¼ cup can provide two-thirds of your need for the day. Or add chia or flaxseeds to your morning smoothie. Just 1 tablespoon of chia seeds can provide 60 percent of the omega-3 you need for the day, Volkmann says. Remember that nuts tend to be high in calories, so keep your serving size to about 1.5 ounces of nuts per day. Veggies Eat your greens, just like your mother told you. The 2015 USDA Dietary Guidelines recommend that most adults eat 2 to 3 cups of vegetables per day. Vitamin K–rich veggies like broccoli, spinach, lettuce, kale, Brussels sprouts, and cabbage may be especially helpful in reducing inflammation. If the thought of eating spinach or kale makes you turn up your nose, try blending them into your morning smoothie. Olive or walnut oil Aim for about 2 to 3 tablespoons daily. Olive oil is loaded with heart-healthy fats, as well as oleocanthal, which has properties similar to nonsteroidal anti-inflammatory drugs. Extra-virgin olive oil retains more nutrients than other varieties. Use it when you cook or prepare salad dressing. Or experiment with walnut oil, which has 10 times the omega-3s and adds a delicious nutty taste to food. Beans Eat about one cup, twice a week (or more). Beans are loaded with fiber and phytonutrients, which are believed to help lower inflammation. Small red beans, red kidney beans, and pinto beans all rank high as antioxidant-containing foods. They’re also incredibly versatile and tasty. Try them in chili, soup, or combined with rice. Feeling good about your omega-3s? If you need even more ideas, try eggs, orange juice, yogurt, or bread fortified with omega-3s. Now go fight inflammation with a knife and fork.
