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Saturday, June 6, 2015

10 Essential Items For Your Delicious Arthritis Grocery List

In my Delicious Arthritis journey, I've settled on 10 Essential Items I need on my anti-inflammatory grocery shopping lists (even if not all of them get in to every meal that I make). Just like with the 10 Essential Items For Your Delicious Arthritis Pantry, having these items on my grocery list (even if not all at once) really helps me to make sure I keep my inflammation in check and my food delicious. 

1. Beets!
They have so many antioxidants! They are also packed with fiber and vitamin C, and have been shown to reduce inflammation. Beets can be pickled, roasted, added to your smoothies, flavor your hummus, and generally brighten up your plate with their vibrant color.

2. Fatty Fish! 
Salmon, Mackerel, Tuna, Cod, and Sardines are super high in omega-3 fatty acids and have been shown to help reduce inflammation. Plus, they are super yummy! To get the full benefit though, you’re really would need to eat fish several times a week. If this isn’t possible for you, maybe try taking a fish-oil supplement. I’ve been taking them for years and definitely think they make a small difference. (If you’re going to take fish-oil supplements though, make sure to get the “burp free” options. I’m not kidding, there really are “burp free” options, and they are so worth it. No one wants fish aftertaste in their mouth. Gross!)

3. Dark Leafy Greens!
These include things like Kale, Spinach, Broccoli, and Collard Greens. There have been loads of studies that have suggested that vitamin E may play a key role in protecting the body from cytokines (aka a molecule that causes inflammation). Plus you have the added benefit of getting to absorb minerals like calcium and iron which are found in high doses of these magical leafy greens.

4. Carrots!
Golden orange and full of vitamin A and beta-carotene which many people believe to be a warrior in the battle against inflammation! Cooked carrots are even better for you because it makes the vitamin A and beta-carotene even more accessible for your body. 

5. Squash!
This veggie (just like carrots) is full of vitamin A and beta-carotene which (as I just stated above) many people believe to be a warrior in the battle against inflammation! Squash are super delicious to eat too and offer a huge variety when it comes to textures, flavors, and colors! The squash family includes such wonderful treats as: zucchini, spaghetti squash, crookneck squash, acorn squash, butternut squash, pumpkin, gold rush squash, sunburst squash, cuarzo squash, and papaya pear squash. You can bake them, sauté them, or even spiralize them!

6. Berries!
These tasty little bites of goodness are not only low in fat and calories, but they are also high in antioxidants and help fight inflammation. Most of their anti-inflammatory properties are caused by the chemical anthocyanin, which gives berries their beautiful colors. Blueberries are anti-inflammatory superstars. (Just remember, the darker the fruit or veggie is, the higher the antioxidant and anti-inflammatory properties are!)

7. Tart Cherries!
Specifically tart flavored cherries have been found (2012 Oregon Health & Science University) to have the “highest anti-inflammatory content of any food.” Experts recommend eating 1.5 cups of tart cherries or drinking 1 cup of tart cherry juice. Unfortunately the benefits aren’t quite as high with sweet cherries. 

8. Plain Dark Chocolate!
Sometimes you just need to add a little joy to your life. They best way to do that is with chocolate. Don’t skimp on the quality. Aim for Chocolate that is 80% or higher. The sugar levels in 80%+ chocolate is much lower and the flavor is much richer.

9. Tea!
Tea is not only good for your body, but good for your soul as well. There is nothing better than drinking a cup of tea (unless maybe you're also having some dark chocolate too). Tea has many health benefits, including the ability to help healthy skin growth and bone strength.  

10. Porcini Mushrooms!
This mushroom has a meaty flavor, similar to Portabello mushrooms and has been used as a successful anti-inflammatory. It contains the compound ergosterol which is capable of attacking enemy cells through the process of cytotoxicity.

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