Foods That Help Arthritis

Arthritis is pain and inflammation in the joints of the body. It can affect the knees, elbows, wrists and even the hips. Many people who suffer from arthritis don’t know that a healthy diet can help control and reduce the symptoms of arthritis. Certain foods have natural anti-inflammatory properties, while not a cure; they can help keep joints healthy.


Foods That Help Arthritis

1. Foods Rich in Antioxidants

Vitamin C Rich Foods


Fruits: Vitamin C rich fruits can help the body rebuild collagen in the joints and also help to decrease inflammation. Try to eat these fruits: pineapple, oranges, mango, kiwi and strawberries.

Vegetables: These can help build the cushion in your joints. Eat these vegetables to increase collagen levels: broccoli, cauliflower, sweet peppers, kale, white potatoes with skin and cabbage.

Carotenoid Rich Foods


The carotenoid beta-cryptoxanthin is a potent carotenoid that has been shown to reduce inflammation and swelling, especially in rheumatoid arthritis.

Foods containing carotenoids include squash (pumpkin, winter squash, and butternut squash), carrots, sweet red peppers, spinach, apricots, cantelope, oranges, corn and tangerines.

Bioflavonoid Rich Foods


Two types of bioflavonoids including quercetin and anthocyanidins have anti-inflammatory properties similar to aspirin.

Foods of the berry variety contain bioflavonoids including raspberries, blueberries, strawberries, black currants and elderberries.

Selenium Rich Foods


Selenium has been found to lower the incidence of osteoarthritis and rheumatoid arthritis. It is believed that not enough selenium in the diet contributes to these conditions.

Foods containing selenium are tuna, whole wheat pasta, crab, brazil nuts, whole grains, lean beef, cod, shrimp and turkey.

Green Tea


Green tea is very high in antioxidants which can decrease pain caused by the inflammation because of arthritis. Green tea contains EGCG that lowers the chemicals in the body that cause inflammation. Caffeinated green tea contains more beneficial nutrients than the decaffeinated version.

Extra Virgin Olive Oil


The antioxidants in olive oil help prevent your body from inflammation. The monounsaturated fat in olive oil is considered good, which can reduce your body to produce the enzymes that lead to inflammation. Take 1 to 2 teaspoons daily and don’t to overuse as calories in olive oil is not low.

2. Foods with Omega-3 Fatty Acids

Omega-3 fatty acids can help reduce the pain and inflammation of arthritis by reducing in the body. Cytokines is an enzyme that can wear away your cartilage. Omega-3 fatty acids are found in fish, nuts, seeds and others.



Salmon, mackerel, oysters, sardines, herring, rainbow trout, anchovies



Eggs fortified with omega-3, walnuts, soybeans, pumpkin seeds, flaxseeds, flax oil, canola oil, tofu

3. Foods with Anti-Inflammatory Properties



Turmeric is a kind of spice often used in Asian and Indian curry dishes. It has known anti-inflammatory benefits in the body and can reduce inflammatory chemicals, and control the pain and inflammation caused by arthritis.

Chili Peppers


When used as a cream, the chemical in chili peppers, capsaicin can help with the pain of arthritis. It is a very commonly used ingredient in pain relief creams. Some research has shown that capsaicin supplementation can reduce arthritis pain, but more studies are currently being done to see if patients receive the same benefits from capsaicin foods.



Some of the chemicals in ginger are very similar to anti-inflammatory medicines. Ginger can be taken in the forms of grated ginger, powder sprinkled on food, ginger soda (ginger ale), ginger muffins and brewed ginger tea.

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