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  • Writer's pictureChuck Johns

Top 8 Best Foods to Eat If You Have Arthritis

Updated: Dec 13, 2019

Having an arthritis is a devastation condition to be in. Arthritis causes pain, swelling and stiffness in the joints. People of all ages, genders and ethnic can be affected by this condition. There are even different forms.

  • Osteoarthritis is because of joint overuse

  • Rheumatoid arthritis is an autoimmune disease which attacks the joints

The good news is that there are many different foods that can help ease the inflammation and relieve some pain associated with arthritis.

Fact: One survey conducted found that 24% of people who have rheumatoid arthritis who changed their diet experienced relief in their joints. (3Trusted Source).

Here are 10 Foods that are good for you:

1. Omega 3 Fatty Fish

Eat fatty fish like salmon, mackerel, sardines and trout. These types of fish have omega-3 fatty acids, which is a potent anti-inflammatory. In a study of 33 participants, there was a decrease in joint pain for people who were fed only fatty fish food in a period of 3 weeks. The analysis shows that omega-3 fatty acid supplements decrease joint pain intensity, morning stiffness, the number of painful joints.

2. Garlic

Garlic is like a miracle ingredient. It is packed with tons of health benefits: they help lower heart disease, they have anti-inflammatory effects that decrease arthritis symptoms, they also strengthen the immune system

In a research conducted, it was analyzed that analyzed that those who ate more garlic had a reduced risk of hip osteoarthritis. Another test-tube study showed garlic could decrease some of the inflammatory markers associated with arthritis.

Garlic is a must add to your daily diet.

3. Ginger

Ginger is known to add flavor to any soup. Aside from flavor, it also helps ease the symptoms of arthritis. Consuming ginger in fresh, powdered or dried form may help reduce inflammation due to arthritis.

4. Broccoli

If you talk about foods for anti-inflammation, broccoli is one of the best foods to eat. The sulforaphane compound found in broccoli helps reduce the inflammation in the joints. Add broccoli to your diet to ease joint pain.

5. Walnuts

Not all nuts are bad for the joints. Walnuts are nutrient-dense and loaded with compounds that are known to help reduce inflammation in the joints. An analysis of 13 studies showed that walnuts are associated with reduced markers of inflammation. Walnuts are high in omega-3 fatty acids. This research focuses on the effects of omega-3 fatty acids.

6. Berries

Berries have tons of vitamins, minerals and antioxidants. This contribute to their ability to decrease inflammation of the joints. In one study of 38,176 women, those who ate at least two servings of strawberries per week were 14% less likely to have an elevated level of inflammatory markers in the blood (23Trusted Source).

Berries are also rich in quercetin and rutin, which are two plant compounds that are good for overall health. There is a wide variety of berries to choose from so you can vary the berry that you eat each day. You can have strawberries on a Monday, blackberries on a Tuesday and blueberries any other day.

7. Spinach

Spinaches are leafy green vegetables which are full of nutrients with components able to help decrease inflammation caused by arthritis. Spinach contains antioxidants and plant compounds that can relieve inflammation and help fight disease. Spinach is high in kaempferol, which help decrease the effects of the inflammation.

8. Grapes

Grapes are also high in antioxidants and high in anti-inflammatory properties. In a study conducted on 24 men who were given 1.5 cups (252 grams) of fresh grapes daily against a group of men who were given placebo daily for three weeks, those who took in grape juice have effectively decreased levels of inflammatory markers in the blood. Additionally, grapes contain compounds that are beneficial in the treatment of arthritis. Grapes contain proanthocyanidin which are good for arthritis.

The Bottom Line

There are a lot of healthy options for people who have arthritis. You can choose from berries to garlic, ginger to spinach. You just have to vary your options. Along with the usual treatments for arthritis, it is best to go natural with the different foods noted above.


Wearing compression garments also help relieve the pain of arthritis. Wearing cotton compression socks, cotton compression knee sleeves and other compression garments help with stabilizing the joint and are comfortable on the joints and muscles as well.

You are now on your way to living a better life.



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