The foods we choose to eat have a big impact on our health, and choosing certain foods to add into our daily diet can even help ease arthritic pain.

See What Are Anti-Inflammatory Foods?

There are many different anti-inflammatory foods that have been shown to help those with arthritis—especially the types of arthritis that involve systemic inflammation, like rheumatoid arthritis or ankylosing spondylitis—but first we'll focus on omega-3 fatty acids.

Studies show that omega-3 fatty acids can reduce the symptoms of arthritis like joint pain and inflammation. There is no official recommended daily dose of omega-3 fatty acids, but most experts agree around 2.5 grams a day is a healthy target.

We've come up with a list of 9 foods containing omega-3 fatty acids and how to best incorporate each one into your diet.

9 Delicious foods containing omega-3 fatty acids

1. Chia seeds. ½ ounce (around 1 tablespoon) of chia seeds contains 2.5 grams of omega-3 fatty acids, or around 100% of the daily recommended value. Chia seeds are available in most health food stores. Sprinkle them in oatmeal, yogurt, or salad.

Wooden spoon full of chia seeds.

In recipes that call for one or two eggs, ground chia seeds can be used as an egg substitute. Simply mix 3 tablespoons of water with 1 tablespoon of ground chia seeds and let the mixture sit for 5 minutes. See the recipe in detail.


2. Walnuts. ¼ cup of walnuts contains 2.7 grams of omega-3 fats, or 108% of the daily recommended value. Walnuts are delicious on their own as a snack, or you can sprinkle them on your oatmeal, yogurt, or ice cream.

Bananas and walnuts on oatmeal

3. Ground flaxseeds. 1 tablespoon of ground flaxseeds contains 1.5 grams of omega 3 fats, or 60% of the daily recommended value. You can buy whole or ground flaxseed at your local health food store. If you buy whole seeds, you can grind them in a regular coffee grinder. Ground flaxseeds are easier for the body to digest, as whole seeds may pass straight through the digestive tract.

Jar full of flax seeds

Sprinkle ground flaxseeds in your oatmeal or yogurt, bake it into cookies and breads, or mix it with your mustard or mayonnaise.

4. Salmon. 4 ounces of salmon contain 1.32 grams of omega-3s, or 53% of the recommended daily value. Salmon is easy to grill or bake, and it is a delicious, simple main dish.

Piece of well-seasoned salmon

5. Brussels sprouts. 1 cup of Brussels sprouts has .3 grams of omega-3s, or 12% of the recommended daily value. A tasty way to eat Brussels sprouts is to toss them with salt, pepper, oil, and roast them in the oven. You can find prepped, ready-to-cook Brussels sprouts in the produce section of your grocery store.

6. Cauliflower. 1 cup of cauliflower has .2 grams of omega-3s, or 8% of the recommended daily value.

Roasted cauliflower florets on a sheet pan

Cauliflower is delicious tossed with salt, pepper, and oil and roasted in the oven until it's brown and crispy on top.

7. Sardines. 3.2 ounces of sardines contain 1.5 grams of omega-3s, or 60% of the daily recommended value of omega-3s. The best way to incorporate sardines into your diet is to use wild, Pacific-caught, canned sardines. Try them on toast or pizza.

8. Mustard seeds. 2 teaspoons of mustard seeds have .2 grams of omega-3s, or 8% of the daily recommended value. Many Indian dishes begin with frying mustard seeds in hot oil, which brings out a sweet flavor in them.

Bowl of green beans with mustard seeds

Other meats or vegetables are then added to the pan. Try adding fresh green beans to the pan after the seeds have roasted.

9. Shrimp. 4 ounces of shrimp contain .3 grams of omega-3s, or 12% of the daily recommended value. Enjoy shrimp boiled or baked.

Bonus suggestion: take supplements. Taking omega-3 supplements is always an option as well. For example, 1 teaspoon of cod liver oil delivers 100% of the daily recommended dose of omega-3 fatty acids. Always check with your doctor before adding supplements to your diet.

Read more about Alternative Treatments for Arthritis

Just like medications, not all foods will work for all people.

See: The Ins and Outs of an Anti-Inflammatory Diet

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Allison Walsh, worked as Manager of Communications at Arthritis-health. Her focus was on conducting engaging and educational communication with the site's visitors through social media, blogs, newsletters, and polls. Allison combined a background of writing, public relations, marketing, and pharmaceutical sales to create strategies to best serve the consumers, patients, and physicians who rely on Arthritis-health for information.