Understanding Anti‑Inflammatory Nutrition for Rheumatic Conditions
People living with rheumatic disorders such as rheumatoid arthritis, lupus, ankylosing spondylitis, fibromyalgia or chronic low‑back pain benefit from a diet that reduces inflammation and supports joint health. Avoid foods high in arachidonic acid (pig meat, egg yolks) and saturated or trans fats (processed meats, hard cheeses, butter, fast‑food items). Sugary products also raise C‑reactive protein, a marker of inflammation.
Instead, focus on a colorful plate rich in fresh fruits, vegetables, whole‑grain cereals, legumes, nuts (especially walnuts), and seeds. Dark berries, especially blackcurrant, provide natural anti‑inflammatory compounds. Vegetables high in quercetin—onions, leeks, and leafy greens—are especially helpful. Fatty fish such as mackerel, sardines or salmon, as well as extra‑virgin olive oil, supply omega‑3 fatty acids that actively combat inflammation.
Recipes to Support Rheumatic Health
Spinach Salad with Strawberries and Poppy‑Seed Vinaigrette
- 16 fresh strawberries, sliced
- 4 generous handfuls of baby spinach
- 1 tablespoon poppy seeds
- 100 g feta cheese, crumbled
- ¼ cup chopped walnuts
- Salt and freshly ground black pepper to taste
- 2 tablespoons apple‑cider vinegar
- 3 tablespoons extra‑virgin olive oil
- Rinse the spinach, pat dry, and place in a large salad bowl.
- Add the sliced strawberries, crumbled feta, walnuts and poppy seeds.
- Whisk together apple‑cider vinegar, olive oil, a pinch of salt and pepper, then drizzle over the salad just before serving.
Creamy Leek Soup
- 3 large leeks, white and light green parts only, cleaned and sliced
- 1 medium potato, peeled and diced
- 1 small onion, chopped
- 500 ml low‑sodium vegetable broth
- 100 ml skimmed milk
- 2 tablespoons olive oil
- Salt and pepper to taste
- Heat olive oil in a pot and gently sauté the leeks and onion until softened.
- Add the diced potato, pour in the vegetable broth, and bring to a simmer.
- Cook for about 20 minutes, until the potato is tender.
- Blend the mixture until smooth, return to the pot, stir in the skimmed milk, and season with salt and pepper.
- Serve warm, optionally garnished with a drizzle of olive oil.
White Bean and Quail Stew
- 300 g white bean (flageolet) – soaked overnight
- 4 quail legs, skin removed
- 1 carrot, diced
- 1 small leek, sliced
- 1 scallion, chopped
- 1 ripe pear‑shaped tomato, diced
- 4 garlic cloves, crushed
- 2 bay leaves
- Fresh sage leaves
- 2 tablespoons extra‑virgin olive oil
- Salt and pepper to taste
- Drain the soaked beans and set aside.
- In a large pot, heat olive oil and lightly brown the quail legs; remove and set aside.
- In the same pot, sauté carrot, leek, scallion, tomato, garlic and bay leaves for 5 minutes.
- Add the beans, cover with water, bring to a gentle boil, then reduce to a simmer.
- Return the quail legs to the pot, add sage, season, and cook for another 30 minutes until the beans are tender and the meat is cooked through.
- Adjust seasoning and serve hot.
Tuna with Peas, Pods and Oyster‑Style Mushrooms
- 400 g fresh tuna steak or tuna belly
- 250 g fresh peas still in their pods
- 1 small onion, finely chopped
- ½ leek, thinly sliced
- 2 garlic cloves, minced
- 200 g oyster mushrooms, torn into strips
- ½ liter water
- White pepper and black pepper to taste
- 1 tablespoon olive oil for sautéing
- Separate the peas from their pods; set pods aside for garnish if desired.
- In a skillet, heat olive oil and sauté the leek for 2 minutes, then add onion and garlic until fragrant.
- Add water and bring to a boil, then drop in the peas. Cook 3‑5 minutes, drain, and blend the vegetable mixture into a smooth puree.
- Quick‑cook the oyster mushrooms in a separate pan with a little olive oil and minced garlic.
- Season the tuna steaks with salt and pepper, and sear them in a hot pan, 2 minutes per side for medium‑rare.
- Plate the tuna, spoon the pea purée around it, top with sautéed mushrooms, and finish with a sprinkle of white pepper.