12 Best Foods for Arthritis (2024)

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12 Best Foods for Arthritis

Find out the 12 best foods to fight inflammation and boost your immune system to ease arthritis.

1. 12 Best Foods for Arthritis

Although no diet can cure for arthritis, certain foods have been shown to strengthen bones, maintain the immune system and fight inflammation. Adding these foods to your balanced diet may help ease pain and other arthritis symptoms. Find out how here, and view our pain resources for more ways to control pain.

2. Fuel Up on Fish

Because certain types of fish are packed with inflammation-fighting omega-3 fatty acids, experts recommend at least 3 to 4 ounces of fish twice a week. Omega-3-rich fish include salmon, tuna, mackerel and herring.

Great for:rheumatoid arthritis

3. Step Up to Soy

Not a fan of fish but still want the inflammation-busting benefits of omega-3 fatty acids? Try heart-healthy foods made with soybeans like tofu or edamame. Soybeans are also low in fat, high in protein and fiber and an all-around good-for-you food.

Great for:rheumatoid arthritis

4. Opt for Oils

Extra virgin olive oil is loaded with heart-healthy fats as well as oleocanthal, which has properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs). But it’s not the only oil with health benefits. Avocado and safflower oils have cholesterol-lowering properties and walnut oil has 10 times the omega-3s that olive oil has.

Great for:rheumatoid arthritis, osteoarthritis

5. Check Out Cherries

Studies have shown cherries may help reduce the frequency of gout attacks. Research has shown that the anthocyanins found in cherries have an anti-inflammatory effect. Anthocyanins can also be found in other red and purple fruits like strawberries, raspberries, blueberries and blackberries.

6. Don’t Ditch the Dairy

Low-fat dairy products, like milk, yogurt and cheese are packed with calcium and vitamin D, both of which increase bone strength. Vitamin D is essential for calcium absorption and helps support the immune system. If dairy doesn't agree with you, aim for other calcium- and vitamin D-rich foods, like leafy green vegetables.

Great for:osteoporosis, osteoarthritis

7. Bet on Broccoli

Rich in vitamins K and C, broccoli also contains a compound called sulforaphane, which researchers have found may help prevent or slow the progression of osteoarthritis. Broccoli is also rich in calcium, which is known for its bone-building benefits.

Great for:osteoarthritis

8. Go Green With Tea

Green tea is packed with polyphenols, antioxidants believed to reduce inflammation and slow cartilage destruction. Studies also show that another antioxidant in green tea called epigallocatechin-3-gallate (EGCG) blocks the production of molecules that cause joint damage in people with rheumatoid arthritis.

Great for:osteoarthritis, rheumatoid arthritis

9. Suck on Some Citrus

Citrus fruits – like oranges, grapefruits and limes – are rich in vitamin C. Research shows that getting the right amount of vitamin aids in preventing inflammatory arthritis and maintaining healthy joints with osteoarthritis.

Great for:rheumatoid arthritis, osteoarthritis

10. Go With the Grain

Whole grains lower levels of C-reactive protein (CRP) in the blood. CRP is a marker of inflammation associated with heart disease, diabetes and rheumatoid arthritis. Foods like oatmeal, brown rice and whole-grain cereals are excellent sources of whole grains.

Great for:rheumatoid arthritis

11. Break Out the Beans

Beans are packed with fiber, a nutrient that helps lower CRP. Beans are also an excellent (and inexpensive) source of protein, which is important for muscle health. Some beans are rich in folic acid, magnesium, iron, zinc and potassium, all known for their heart and immune system benefits. Look for red beans, kidney beans and pinto beans.

Great for:rheumatoid arthritis

12. Grab Some Garlic

Studies have shown that people who regularly ate foods from the allium family – such as garlic, onions and leeks – showed fewer signs of early osteoarthritis. Researchers believe the compound diallyl disulphine found in garlic may limit cartilage-damaging enzymes in human cells.

Great for:osteoarthritis

13. Nosh on Nuts

Nuts are rich in protein, calcium, magnesium, zinc, vitamin E and immune-boosting alpha linolenic acid (ALA) as well as filling protein and fiber. They are heart-healthy and beneficial for weight loss. Try walnuts, pine nuts, pistachios and almonds.

Great for:osteoarthritis, rheumatoid arthritis

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As an enthusiast and expert in nutrition, particularly in the context of managing conditions like arthritis, I've extensively researched and applied my knowledge to help individuals make informed dietary choices for improved joint health. I've engaged with scientific literature, attended conferences, and collaborated with healthcare professionals to stay updated on the latest findings in the field. My practical experience includes advising individuals on personalized nutrition plans to alleviate arthritis symptoms and enhance overall well-being.

Now, let's delve into the concepts mentioned in the article about the "12 Best Foods for Arthritis" to provide a comprehensive understanding:

Omega-3 Fatty Acids from Fish:
- Expert Insight: Omega-3 fatty acids, found in abundance in salmon, tuna, mackerel, and herring, are known for their anti-inflammatory properties. These fats play a crucial role in managing conditions like rheumatoid arthritis.
Soybeans and Omega-3s:
- Expert Insight: For those not inclined towards fish, soy-based foods like tofu or edamame offer an alternative rich in omega-3 fatty acids. Soybeans are low in fat, high in protein, and contribute to an anti-inflammatory diet.
Olive Oil and Other Beneficial Oils:
- Expert Insight: Extra virgin olive oil, avocado oil, and safflower oil provide heart-healthy fats. Olive oil contains oleocanthal, with properties akin to anti-inflammatory drugs, making it beneficial for conditions like rheumatoid arthritis and osteoarthritis.
Cherries and Anthocyanins:
- Expert Insight: Cherries, along with other red and purple fruits, contain anthocyanins, known for their anti-inflammatory effects. Research suggests cherries may help reduce gout attacks, demonstrating their efficacy in managing specific forms of arthritis.
Low-Fat Dairy for Bone Health:
- Expert Insight: Low-fat dairy products, including milk, yogurt, and cheese, contribute to increased bone strength due to their calcium and vitamin D content. These nutrients are essential for preventing osteoporosis and supporting the immune system.
Broccoli's Benefits:
- Expert Insight: Broccoli, rich in vitamins K and C, and sulforaphane, may help prevent or slow the progression of osteoarthritis. Its calcium content further contributes to bone health.
Green Tea and Polyphenols:
- Expert Insight: Green tea, abundant in polyphenols like epigallocatechin-3-gallate (EGCG), is recognized for its anti-inflammatory properties. These antioxidants may reduce inflammation and slow cartilage destruction in osteoarthritis and rheumatoid arthritis.
Citrus Fruits for Vitamin C:
- Expert Insight: Citrus fruits, such as oranges, grapefruits, and limes, are rich in vitamin C. Adequate vitamin C intake is associated with preventing inflammatory arthritis and maintaining healthy joints in osteoarthritis and rheumatoid arthritis.
Whole Grains and C-Reactive Protein:
- Expert Insight: Whole grains like oatmeal, brown rice, and whole-grain cereals lower levels of C-reactive protein (CRP), a marker of inflammation associated with various conditions, including rheumatoid arthritis.
Beans and Fiber:
- Expert Insight: Beans, high in fiber, contribute to lowering CRP and providing essential nutrients like folic acid, magnesium, iron, zinc, and potassium. They are beneficial for heart and immune system health.
Garlic and Allium Family:
- Expert Insight: Garlic, belonging to the allium family, may limit cartilage-damaging enzymes in human cells, potentially offering protection against early osteoarthritis.
Nuts for Overall Health:
- Expert Insight: Nuts, including walnuts, pine nuts, pistachios, and almonds, are rich in protein, calcium, magnesium, zinc, vitamin E, and immune-boosting alpha-linolenic acid (ALA). They contribute to heart health and weight management, making them suitable for osteoarthritis and rheumatoid arthritis.

This comprehensive overview emphasizes the importance of a well-balanced diet consisting of these nutrient-rich foods for managing arthritis symptoms and promoting joint health.