7 High-Protein Foods That Can Reduce Inflammation

From verywellhealth.com

Key Takeaways

• Some high-protein foods can also provide nutrients and compounds that may help reduce inflammation.
• A balanced anti-inflammatory diet can include both animal- and plant-based protein sources.
• Eating protein-rich, anti-inflammatory foods may support muscle repair, immune function, joint health, and exercise recovery.

Getting enough protein and eating anti-inflammatory foods are important for good nutrition. Chronic inflammation can lead to arthritis, inflammatory bowel syndrome (IBS), cancer, and Alzheimer’s disease. Protein plays a key role in blood clotting, immune response, and muscle repair.

The good news: You don’t have to pick one nutritional benefit over the other. Here are seven high-protein foods that also help reduce inflammation.

1. Tuna

Alexandr Kolesnikov / Getty Images

25.4 grams of protein per 3-oz serving

Tuna and other cold-water fatty fish are a great source of omega-3s. These fatty acids have anti-inflammatory properties that might help lower the risk of certain cancers, rheumatoid arthritis, and dry eye disease.

“Anti-inflammatory foods contain naturally occurring compounds such as fibre, antioxidants, and healthy fats that help to calm our immune systems and reduce cellular irritation,” Kristin Eis, MS, RDN, registered dietitian at Henry Ford Health in Detroit, told Verywell in an email.

Both fresh and canned tuna provide these anti-inflammatory benefits. Canned tuna is an affordable, shelf-stable, high-protein option that you can eat as a quick meal on the go.

2. Salmon

A serving of salmon typically has no carbohydrates to spike blood sugar.

HUIZENG HU / Getty Images

16.8 g protein per 3-oz serving

Like tuna, salmon is a nutritious fatty fish to include in your anti-inflammatory, protein-maxxed diet.

“Salmon is an excellent source of high-quality protein and is rich in omega-3 fatty acids that can help reduce inflammation throughout the body,” Eis said.

Inflammation contributes to heart disease risk, so heart health organizations recommend that people add more omega-3-rich foods, specifically fatty fish, to their diets. A 2021 study showed that eating a diet rich in salmon—two servings per week—lowers cardiovascular disease risk for people with prior heart problems.

3. Sunflower Seeds

Sorin Amanar / 500px / Getty Images

4.88 g protein per 1-oz serving

Sunflower seeds contain antioxidants that provide anti-inflammatory benefits. If you want to add these seeds to your diet, try mixing them into salads or eating a handful as a snack.

Eating healthy fats from seeds, nuts, and fatty fish along with fibre and polyphenols from plant foods creates a solid foundation for a healthy, anti-inflammatory eating pattern, according to Diana Guevara, MPH, RD, a nutritionist supervisor at UTHealth Houston.

4. Almonds

MixitIstock / Getty Images

6 g protein per 1-oz serving

Almonds are a crunchy, versatile nut you can enjoy as a snack or turn into butter for a protein-packed sandwich spread.

A recent study showed that people with obesity who ate 2 oz of almonds per day had improved inflammation markers after six weeks. A previous study showed that the same amount of almonds lowered intestinal inflammation after 12 weeks in people who started the study with elevated inflammation.

5. Black Beans

Nungning20 / Getty Images

7.5 g protein per 1/2 cup serving

U.S. Department of Agriculture FoodData Central. Beans, black, mature seeds, cooked, boiled, without salt.

Black beans offer significant anti-inflammatory and antioxidant effects. Use these or other beans in veggie burgers, chili, or tacos to add extra protein to these meals.

Legumes, like black beans, edamame, and lentils, are great for people who want plant-based protein sources that are also high in fibre and polyphenols, Guevara said.

6. Firm Tofu

HUIZENG HU / Getty Images

9.16 g protein per 3-oz serving

Tofu is another plant-based protein that works well in a variety of meals, like stir-fries and scrambles. You can also use silken tofu in desserts, but this variety contains less protein—only about 5g per 3oz serving.

“In addition to being a versatile, high-protein food, it contains compounds called isoflavones that can help lower harmful inflammatory chemicals in the body,” Eis said.

7. Guava

Murilo Gualda / Getty Images

2.8 g protein per two small guavas

Guava offers more protein than most fruits, and research shows that it has anti-inflammatory properties. You can eat guava raw, add it to smoothies, or cook with the sweet fruit.

Guava and the other items on this list are great for anyone who wants to consume protein while lowering inflammation.

“Maintaining a diet rich in high-protein, anti-inflammatory foods helps your body build and repair muscle while also lowering harmful inflammation and swelling. These foods can also improve joint health, support immune function, and aid in recovery after exercise,” Eis said.

https://www.verywellhealth.com/high-protein-foods-that-can-reduce-inflammtion-12062766

These 5 Foods May Help With Arthritis Symptoms, According to a Doctor

From prevention.com/food-nutrition

More research is needed, but anti-inflammatory ingredients could be worth adding to your diet

Arthritis isn't a disease that only affects older people. “Arthritis is damage or inflammation to joints, where the bone connects to another bone,” says rheumatologist Donald E. Thomas, Jr., M.D., FACP, FACR, RhMSUS, of Arthritis and Pain Associates of PG County and associate professor at the Uniformed Services University. “There are more than 100 types, and any age can be affected.” In fact, it’s the number one cause of disability in the U.S., he adds.

Research has found that inflammation plays a role in all types of arthritis. Although there’s no specific food or single nutrient that can prevent arthritis, eating a balanced diet that includes anti-inflammatory foods may be beneficial. Meanwhile, a diet that’s centred around highly-processed foods, higher fat foods, and red meat could be linked to autoimmune diseases, including certain types of arthritis, Dr. Thomas says.

Below, experts provide more specifics around foods that may help (or potentially worsen) arthritis, as well as other lifestyle factors that could help ward off the condition or alleviate its symptoms. But first, if you’re dealing with any form of arthritis or its symptoms, always check in with your healthcare provider for personalized advice.

What does arthritis do to the body?

Although there are many types of arthritis, the most common is osteoarthritis (OA). “People feel stiff in the mornings or after sitting, but you feel better after you walk it out,” says Dr. Thomas. “There also can be pain or ‘crunchiness’ or cracking sensations and joint swelling.” It’s typically referred to as a “wear and tear” arthritis because it occurs in joints after years of use. Although common in older people, younger people also may be affected, especially if they’ve experienced injuries from sports, accidents, or physically-demanding jobs.

Gout is the most common type of inflammatory arthritis and causes sudden, intense attacks of joint pain, often in the toes, ankles, or knees. Rheumatoid arthritis (RA) is the second most common inflammatory arthritis. With RA, the immune system mistakes the body’s cells for invaders and releases inflammatory chemicals that attack the synovium, or joint lining, that produces a fluid to help joints move smoothly. Other types of autoimmune inflammatory arthritis include psoriatic arthritis, systemic lupus erythematosus (SLE), and scleroderma, says Dr. Thomas.

What nutrients can help with arthritis?

Unfortunately, it’s not super straightforward. “There isn’t a list of nutrients that are especially helpful at preventing or helping arthritis,” says Elena Schiopu, M.D., professor of medicine in the division of rheumatology at Medical College of Georgia at Augusta University. “Most of the scientific publications lack validated measures of assessing the true impact of certain foods on arthritis, mostly because it is difficult to track the human consumption outside questionnaires based on simple recollection.”

That being said, while there’s no magical nutrient that’s been identified to prevent or manage arthritis, diets rich in foods with anti-inflammatory properties could be helpful. “We lack good randomized controlled trials to prove any of these nutrients work, but there’s some good medical evidence that diets such as the Mediterranean diet may reduce risk of developing diseases such as RA,” says Dr. Thomas.

5 foods that may help prevent or manage arthritis

Some research has found that foods with anti-inflammatory properties, such as the following, may help.

Extra-virgin olive oil

                                                                                                        SimpleImages//Getty Images

Research has found that using high-quality extra virgin olive oil regularly may reduce joint inflammation and pain. A small study out of Spain tested olive oil rich in oleocanthal, a natural compound that may act similarly to ibuprofen (although more research is needed), says Sandra Vasquez, M.S., R.D., CSOWM, at Cooper University Health Care. “Participants who consumed this EVOO daily for one month showed significant decreases in inflammatory markers and improvements in antioxidant status.”

In addition, separate lab research found oleocanthal can block enzymes responsible for inflammation and joint pain, protecting cartilage cells and reducing the production of harmful molecules, says Vasquez.

Fatty fish

Omega-3 fatty acids, found in fish such as salmon and sardines, have anti-inflammatory properties, says Vasquez. Other oily fish to consider include tuna, herring, anchovies, scallops, and other cold-water fish.

If you don’t love fish, talk to your doctor about an omega-3 fatty acid supplement. An older review of 10 randomized clinical trials found that supplements may help alleviate pain for patients with RA, says Vasquez, but more research is needed.

In addition, a 2024 study of over 21,000 people followed for two years showed that with omega-3 supplementation there was a decreased risk of developing an autoimmune disease, especially in those with a family history, says Dr. Thomas.

Yogurt

There’s evidence that yogurt can help boost gut health, which is receiving increasing attention in recent years for its role in overall health. And a study published in Nutrients found that yogurt consumption is linked with lower levels of chronic inflammation. “Look for yogurts with live cultures, and add about six walnuts to boost your omega-3s at the same time,” suggests Dr. Thomas.

Berries

                                                                                                                         Antonio Ciufo//Getty Images

Diets rich in vegetable and fruits, which are a mainstay of the Mediterranean diet, are a great addition to any eating plan. “Foods such as berries contain powerful phytochemicals that combat inflammation,” says Wendy Ramey, BsPharm, RPh, CSP, a clinical pharmacist at the University of Kentucky Specialty Pharmacy & Infusion Services. “Berries contain polyphenols, which give them their bright red and deep purple colours, to support an anti-inflammatory diet.”

Ginger

Ginger contains bioactive compounds such as gingerol and shogaol, which contribute to its anti-inflammatory and antioxidant properties. There’s good evidence it may be worth including in an anti-inflammation diet, says Dr. Thomas.

Foods to avoid when managing arthritis

                                                                                                                 Marko Jan//Getty Images

There’s also research that indicates some foods people may want to avoid when it comes to managing arthritis. “Although still small in numbers, more and more publications are starting to recognize the role of ultra-processed foods, which are very prevalent in the westernized diet, not only in metabolic disorders such as diabetes, which is linked to obesity, but also in neurological conditions like Alzheimer’s, dementia, and inflammatory arthritis such as RA,” says Dr. Schiopu.

For example, studies have shown that many foods common in the standard American diet may be linked with an increased risk of RA, says Dr. Thomas. Those foods include red meats, processed meats, foods high in saturated fats, foods high in salt and sugar, and foods low in fibre.

Other lifestyle factors that may help manage arthritis

While you should talk to your healthcare provider for a personalized treatment plan, there are some lifestyle factors that may help you prevent or manage arthritis, including:

• Getting adequate sleep and exercise: One study showed that healthy sleep and exercise patterns were associated with a decreased risk of RA, says Dr. Thomas. Other research found that sleeping less than five hours increased arthritis risk.
• Managing stress: Chronic stress of all types, including PTSD, can increase risk of inflammatory types of arthritis such as RA and SLE. “You can’t avoid stress, so learn how to manage it better, such as with mindfulness techniques or breathing exercises,” says Dr. Thomas.
• Practicing good dental health: “The microbiome in the mouth interacts with the immune system, which can increase risk of other diseases such as RA,” says Dr. Thomas.

Bottom line

While there’s no single nutrient that will protect you from arthritis or its symptoms, there are many ways that may help manage inflammation in the body. That includes increasing your intake of anti-inflammatory foods and incorporating healthy habits, including getting adequate sleep and exercise, managing stress, and maintaining good dental health.

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.

https://www.prevention.com/food-nutrition/a65657890/best-foods-to-eat-for-arthritis/

12 of the best foods for bone health

From restless.co.uk

Maintaining strong bones is important for overall health and mobility, and reducing the risk of conditions like osteoporosis. Alongside exercising regularly and maintaining a healthy weight, diet is key for bone health – and research shows that certain foods may be particularly beneficial.

With this in mind, we’ve partnered with the Royal Osteoporosis Society (ROS) to bring you 12 of the best foods for bone health. The ROS is the UK’s largest national charity dedicated to improving the diagnosis, treatment, and equipping people with the information and support needed to help them look after their bones. 

What nutrients are important for bone health?

Eating a balanced diet is the most important foundation for bone health. However, several nutrients are particularly helpful for building healthy bones. We’ll cover some of these below.

Calcium

Calcium is the most abundant mineral in the body and is essential for general body function – particularly for bone health. Roughly 99% the body’s calcium is found in the bones, making it key for keeping them strong and healthy.

You can read more about the role of calcium in bone health on the ROS website. The ROS also has a useful guide to identifying calcium-rich foods.

Vitamin D

The body relies on vitamin D to absorb and store calcium in skeletal tissue. This means that, without enough vitamin D, we can’t enjoy the full benefits of upping our calcium intake.

You can read more about the role of vitamin D in bone health on the ROS website. They also have a guide to choosing vitamin D-rich foods.

Protein

Multiple studies have linked high-protein diets with bone health benefits for bone health. In particular, with better bone density later in life and a reduced risk of osteoporosis and fractures.

This is mainly because protein is a major part of bone mass and volume. You can read more about the role of protein in bone health on the ROS website.

B vitamins

According to the ROS, B vitamins are important for bone health because, among other things, they help produce bone-building cells, regulate calcium absorption, and control homocysteine levels (a marker of inflammation).

Vitamins C and E

Vitamins C and E are among the most powerful antioxidants, helping to protect body cells (including bone cells) from damage caused by free radicals (unstable molecules). According to the ROS, if left to build up, free radicals can weaken bones.

Vitamin C also helps the body produce bone-forming cells and is involved in collagen production – a type of protein needed for bone formation.

Vitamin K

The ROS lists vitamin K as another nutrient worth prioritising for bone health – largely because it activates a protein called osteocalcin, which helps build and heal bones.

Fatty acids

Fatty acids, such as omega-3 and omega-6, help the body absorb vitamins like D, E, and K and are thought to promote healthy bones.

Potassium

Potassium has been found to promote healthy bones by reducing the amount of calcium lost in urine. Studies have suggested that it can reduce calcium loss in bones.

Manganese and other trace elements

Research has found that people with osteoporosis often have low levels of trace elements such as manganese, zinc, and copper.

Head over to the ROS website to read more about minerals for bone health.

12 of the best foods for bone health

Now we know some of the most important nutrients for bone health, what are some of the best food sources?

Note: This is not an exhaustive list. Check out the ROS’ guide to nutrition for bones to learn more, which also includes information on foods to avoid. Or, check out their collection of bone-healthy recipes.

1. Dried figs

Dried figs are a good source of calcium, potassium, and magnesium – all of which help to build strong, healthy bones. They’re particularly rich in calcium, with some studies showing they contain over three times as much as other fruits. Dried figs are also high in antioxidants, which help prevent cell damage.

Dried figs make a delicious snack alongside cheese and can be incorporated into various recipes, such as granola bars.

2. Fatty fish

Fatty fish, such as salmon, sardines, and mackerel, are beneficial for bone health because they contain calcium and vitamin D, and are rich in omega-3 fatty acids. Take this study, which found fatty fish had protective effects on hip bone mineral density in older adults.

Check out this delicious baked salmon recipe from the ROS, served with roasted peppers and potatoes if you’d like to up your intake.

3. Tofu

Studies suggest that soy-based foods such as tofu may improve bone health, particularly in women. For example, in this study, higher soy intake was linked with better bone mineral density in postmenopausal women.

Soy is a great source of calcium, protein, and polyphenols (powerful antioxidants), which research suggests that it may help prevent bone disease.

Tofu is delicious and versatile; it makes a tasty addition to various recipes, including curries, stir-fries, and wraps. Why not try these curried tofu wraps from the ROS?

4. Chia seeds

Though tiny, chia seeds are packed with several bone-boosting nutrients, including magnesium, phosphorus, calcium, and omega-3.

In this study, rats that ate chia seeds daily for 13 months had significantly higher bone mineral density than a control group. Researchers put these effects largely down to the chia seeds’ omega-3 content.

So why not try adding a sprinkle of chia seeds to your breakfast? Or make an indulgent and healthy chia pudding?

5. Almonds

Almonds are full of several bone-boosting nutrients, including calcium, copper, magnesium, protein, zinc, manganese, and vitamin K. So much so that experts recommend eating almonds to make sure you get enough of these nutrients.

Almonds make a fantastic snack and can also be enjoyed in various recipes, including this tasty prune and almond mixed grain biriyani from the ROS. yohe ROS community

6. White beans

Alongside being a rich source of fibre and protein, white beans (such as cannellini beans) contain a good amount of calcium.

White beans are delicious in soups and curries. Check out our list of hearty bean recipes for inspiration.

7. Dairy products

Dairy products, including milk, cheese, and yoghurt, are some of the best sources of calcium around. Many dairy products are also fortified with vitamin D.

8. Leafy green vegetables

Green leafy vegetables, including broccoli, kale, collards, cabbage, and Swiss chard, are a great source of calcium, as well as several key vitamins and minerals like magnesium and vitamins C and K.

To up your intake, why not add a serving of leafy greens to your dinner? Or blitz them into a pasta sauce if you’d prefer to mask their taste!

9. Bell peppers

According to research, bell peppers may help protect bone and cartilage cells – largely due to their high vitamin C content.

Bell peppers also contain manganese and other trace minerals, which are linked with a lower risk of osteoporosis.

There are plenty of ways to enjoy bell peppers; for example, served with hummus, in a crunchy salad, or as part of a hearty recipe.

10. Prunes

Studies have linked prunes with improved bone health, largely because of their high vitamin K and potassium content, and anti-inflammatory properties. For example, this study found that post-menopausal women who ate five to six prunes daily maintained better bone mineral density in their hips.

Prunes can be enjoyed as a snack on their own or in various baking recipes. Why not try this prune and passionfruit drizzle cake from the ROS?

11. Grapes

Grapes contain several vitamins and minerals that may help prevent osteoporosis, including manganese, potassium, and vitamins B, C, and K.

This study found that animals fed a grape-rich diet had stronger, thicker thighbones and better calcium retention in their bones. Another eight-week study revealed that rats who ate freeze-dried grape powder had improved bone absorption and calcium retention.

Grapes are also a brilliant source of resveratrol, a type of polyphenol believed to improve bone density. In this two-year study of post-menopausal women, taking resveratrol twice a day improved bone mineral density, slowed bone loss, and reduced the risk of major fractures.

12. Blueberries

In this study, blueberries were found to improve bone health and increase bone mineral density in postmenopausal women. These benefits may be linked to blueberries’ polyphenol content, which has been found to help prevent bone loss and increase bone formation.

Blueberries make a delicious snack on their own and can be added to several recipes, too. Enjoy them as a sweet breakfast topper or with a serving of Greek yoghurt and honey.

Final thoughts…

Maintaining strong, healthy bones is important for overall health and quality of life. And luckily, there are many foods to help keep them in top condition.

For more support, you might like to consider becoming a member of the ROS. From just £3 a month, you’ll receive ongoing advice and support from bone health experts, access to a member magazine with the latest information on osteoporosis, and have the opportunity to connect with others through events and volunteer groups.

https://restless.co.uk/health/healthy-body/the-best-foods-for-bone-health/?contact_id=5e74dd65-8bd7-48a2-a626-ded9a62b692b&utm_source=midweek-email&utm_medium=email&utm_campaign=midweek_email_25-07-24_general&utm_content=midweek_email_25-07-24_general