arthritis friendly foods

Eat These Foods to Improve Arthritis and Joint Health

Arthritis is a condition of joints in which inflammation occurs. Nutrition is key. In this post, we will discuss arthritis-friendly foods.

Just like other diseases, arthritis also has various types. There are almost 100 types of arthritis. Each one has its treatments and causes. It may occur in a single joint or many joints.

Some of the common signs of arthritis are weakness and joint pain.  These symptoms can be severe depending on the age. 

Cartilage — the stiff, slippery tissue that protects the ends of bones when they form a joint — breaks off as a result of osteoarthritis.


Rheumatoid arthritis is a condition in which the body’s immune system destroys the joints, starting from the joint padding.

Another type of arthritis is gout. High amounts of uric acid crystals cause gout. They form when there is too much uric acid in your blood.

How does food impact arthritis

A growing number of studies have indicated that diet plays a key role in disease risk and development in recent years.

Several foods, such as polyunsaturated fatty acids, have anti-inflammatory and antioxidant properties that guard against the growth of RA, while others, such as red meat and salt, have the opposite impact.

Any nutritional habits and nutrients, such as the Mediterranean Diet (MD), vitamin D, and probiotics, can have preventive properties.

And also may be used as a potential adjunctive therapy to regular RA care.

As a result, patients with RA need to pay more attention to eat well and healthy.

Dietary fats influence inflammation, which is a significant cause of rheumatoid arthritis. This is the kind of arthritis that develops when the immune system of the body wrongly attacks the joints.

Inflammatory arthritis, such as rheumatoid arthritis, can benefit from omega-3 rich fish oil.

Related: GERD Symptoms : 5 Signs Including Heartburn and Flatulence

10 foods that can help arthritis 

1. Fatty Fish

Fish rich in omega-3 fatty acids, such as salmon, mackerel, sardines, and trout, have been shown to have potent anti-inflammatory effects.

In a study, researchers served 33 people either fatty fish, lean fish, or lean meat four days a week in a small sample.


After eight weeks, the fatty fish community had lower levels of inflammation-related compounds.

Eating fish can help reduce the risk of Vitamin D deficiency. Furthermore, some studies link Rheumatoid arthritis to low vitamin D levels in some studies, which may lead to symptoms.

Related: 9 High-Protein Fish You Can Eat Besides Salmon

2. Garlic

Garlic is chock-full of health benefits. For example, several test-tube tests show that some components of garlic have cancer-fighting properties.

They also have compounds that can help to prevent heart disease and dementia.

In a test tube analysis, researchers observed a particular component in garlic can reduce some of the inflammatory markers linked to arthritis.

3. Ginger

Ginger, in addition to adding spice to teas, soups, and desserts, can also help relieve arthritis symptoms.

In a 2001 report, 261 patients with osteoarthritis of the knee were given ginger extract to see how it affected them.

Six weeks later, 63 percent of participants reported less pain in their knees.

4. Broccoli

Broccoli contains essential components that can aid in the reduction of arthritis symptoms.

Sulforaphane, for example, is a compound found in broccoli. Test tubes reveal broccoli can help prevent the creation of a type of cell involved in the development of rheumatoid arthritis.

5. Walnuts

Walnuts are nutrient-dense and high in compounds that can help to minimize inflammation in joint disease. This is one of my favorite arthritis-friendly foods because it can also serve as a snack.


6. Berries

Berries are high in quercetin and rutin, two plant compounds with a long list of health benefits.

Quercetin was found to inhibit some of the inflammatory processes linked to arthritis in a test-tube study.

7. Spinach

Leafy greens like spinach are high in nutrients, and some of their components may be able to help reduce arthritis inflammation.

Higher consumption of fruits and vegetables has been related to lower levels of inflammation in several studies.

8. Grapes

Grapes are rich in antioxidants, have anti-inflammatory effects, and are nutrient-dense.

In a study, 24 men were given either a concentrated grape powder equal to around 1.5 cups (252 grams) of fresh grapes or a placebo daily for three weeks.

Inflammatory markers in the blood were effectively reduced by grape powder

9. Olive Oil

Olive oil is well-known for its anti-inflammatory properties. It can help alleviate arthritis symptoms.


In one study, mice fed on olive oil for six weeks in one trial. This aided in the prevention of arthritis, the reduction of joint swelling, the slowing of cartilage deterioration, and the reduction of inflammation.

10. Tart Cherry Juice

Tart cherry juice, made from the fruit of the Prunuscerasus tree, is becoming increasingly common.

This nutritious juice has a long list of nutrients and health benefits, and it may also help with arthritis symptoms.


Diet has a significant impact on the incidence and symptoms of arthritis, and it’s vital to add these arthritis-friendly foods to your diet.

Fortunately, a variety of foods rich in anti-inflammatory and anti-arthritic compounds can help relieve inflammation and arthritis while also improving overall health.