How to Get Enough Zinc to Prevent Arthritis

Getting enough zinc in your diet is essential for preventing arthritis. Many foods, such as meats, seafood, beans, nuts, and seeds, contain good amounts of zinc. Dairy products, whole grains, and oysters are also excellent sources of the nutrient. A 3-ounce serving of oysters contains 74 milligrams of zinc - five times more than you need per day.

Shellfish, such as crab and lobster, are also great sources of zinc. Eggs are another good source of zinc, with approximately 0.6 mg per large egg. Mushrooms, spinach, broccoli, kale, garlic, lentils, edamame, black beans, and canned chickpeas are all nutritious vegetables that contain zinc. Nuts are also a great source of zinc - 1 ounce of dry-roasted cashews contains 1.6 mg.

Vitamins K1 and K2 can help prevent bone loss and fractures associated with rheumatoid arthritis and corticosteroid use. A meta-analysis of 20 randomized controlled trials revealed that vitamin K2 was superior in preventing hip fractures, vertebrae and other fractures. When choosing cereals at the grocery store, look for one that contains no more than 6 g of sugar per serving and has whole grains as the first ingredient on the list. Ryan Andrews, RD recommends cereals such as Total, Corn Chex, Wheat Chex and Rice Chex as reasonably healthy options.


Jill Sizemore
Jill Sizemore

Total food lover. Passionate beer maven. Beer ninja. Proud web specialist. General twitter scholar.