2 terrific arthritis-fighting foods

It's easy to make arthritis-friendly nutrients part of a sensible diet because there's such a variety of them, covering virtually every food group. But with any nutrient, certain foods will always be richer sources than others. Below are super sources of arthritis-battling nutrients.

Salmon is among the richest sources of healthy fats, making it an ideal source of omega-3 fatty acids, especially because it's less likely than other cold-water fish to harbour high levels of toxic mercury. In addition to its fatty oils, salmon contains calcium, vitamin D and folate.

Besides helping with arthritis, eating salmon may protect the cardiovascular system by preventing blood clots, repairing artery damage, raising levels of good cholesterol and lowering blood pressure.

• Focus on freshness: To avoid bacterial contamination, look for glossy fish that are wrapped to prevent contact with other fish. If you're buying fish whole, eyes should be clear and bright, not opaque or sunken and flesh should not be slimy or slippery. Cuts like steaks and fillets should be dense and moist. In all cases, flesh should be firm and spring back if you press it.
• Use quickly: Fresh fish spoils fast, so if you can't eat salmon within a day after purchase, double its shelf life by cooking it right away and storing it in the refrigerator. (It is delicious served cold with cucumbers and dill.)
• Tame total fat: While you want the beneficial omega-3s in fish oil, the fat in fish is also loaded with calories. To keep from adding still more calories during preparation, cook salmon using low-fat methods such as baking, poaching, broiling or steaming and season with spices such as dill, parsley, cilantro, tarragon or thyme.
• Cook by colour: Following the rule of thumb for cooking fish — to wait until flesh is opaque white or light gray — is a tougher call with pink-hued salmon. To ensure doneness, cook salmon until it's opaque in its thickest part, with juices clear and watery and flesh flaking easily with the gentle turn of a fork.

Bananas are perhaps best known for packing potassium, but they're also good sources of arthritis-fighting vitamin B6, folate and vitamin C. What's more, this easily digested, dense fruit is a prime source of soluble fibre, an important part of your diet if you're trying to lose weight, because it helps you feel full without adding calories.

• Control ripeness: Bananas are sweetest and easiest to digest when brightly yellowed to full ripeness. To hasten or prolong the period of perfection:

1. Put green bananas in a brown paper bag, which encourages natural gases from the bananas to speed the ripening process.
2. Put rapidly ripening fruits in the refrigerator, which turns the peel brown, but preserves the fruit inside.

• Preserve pieces: Bananas are wonderful additions to salads or desserts, but tend to turn brown faster than other ingredients. Try tossing bananas with a mixture of lemon juice and water — the acid will help preserve them.
• Turn into drinks: Bananas, particularly ripe ones, make great blender drinks. Combine a banana, a peach or some berries, milk, fruit juice and an ice cube and blend for a delicious, healthy drink that is jam-packed with arthritis-friendly nutrients.