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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
Tuna Salad

Does an Anti-Inflammatory Diet Help Arthritis?


Much controversy exists about whether the foods you eat or do not eat affect symptoms of rheumatoid arthritis. No evidence has shown particular foods will stop rheumatoid arthritis from getting worse. However, some studies have shown short term improvement in symptoms with certain foods. These foods may be described as "anti-inflammatory."

Let's first talk about inflammation. Acute inflammation is a good thing because it protects and heals the body after injury or infection. However, chronic inflammation occurs when the body's immune system mistakenly attacks the body's healthy cells, leading to autoimmune diseases, such as rheumatoid arthritis or lupus. There is evidence to support certain foods, including those with omega-3 fatty acids, can suppress inflammation, but its unclear how often and how much is needed to be beneficial. Regardless, these healthy fats are good for everyone to get in their diets.

Get your omega-3's from fatty fish, such as salmon, mackerel, herring and tuna. Walnuts, flaxseed and canola oil are also good sources of these fats. Likewise, reduce the fats that may increase inflammation, such as saturated and trans fats; fatty red meats, butter, fried foods and processed foods made with hydrogenated oils should be carefully avoided. Instead, let fruits and vegetables take up half your plate. Make at least half your grains whole grains, such as whole wheat bread, brown and wild rice, barley and whole wheat pasta. With these changes, you are on your way to an anti-inflammatory diet.

 

Tuna Salad Printable PDF

¼ cup light mayonnaise

1 jalapeno pepper, seeded and diced

1 Tablespoon lemon juice

1 can tuna in water, drained

½ cup cucumber, chopped

½ cup tomato, chopped

¼ cup cilantro, chopped

Mix together mayonnaise, jalapeno, and lemon juice in a large bowl. Add tuna, cucumber, tomato and cilantro. Mix and refrigerate until ready to serve.

Yield: 4 servings

For this recipe and more, visit University of Illinois Extension Illinois Nutrition Education Programs (INEP)

 

Nutrition analysis per serving: 110 calories, 5 grams fat, 280 milligrams sodium, 3 grams carbohydrate, 0 grams fiber



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