Five Arthritis-Friendly Foods

Certain spices have anti-inflammatory effects, like ginger and turmeric.

Certain spices have anti-inflammatory effects, like ginger and turmeric.

While you can’t cure arthritis with food, growing evidence suggests that following a healthy diet and adding in specific foods and spices could help fight inflammation and joint pain. If you suffer from painful arthritis, try adding these five arthritis-friendly foods to your diet:

  1. Fatty Fish – Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fatty fish to your diet 1-2 times per week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement.
  2. Ginger and Turmeric – Certain spices have anti-inflammatory effects, like ginger and turmeric. Turmeric is an Asian mustard-yellow spice found in curry. Ginger contains chemicals that work similarly to some anti-inflammatory medications.
  3. Cherries – Cherries contain potent antioxidants called anthocyanins, which help reduce inflammation. They contribute to the health of connective tissues and are even more powerful than vitamin C for fighting damaging free radicals. Besides cherries, berries (blackberries, blueberries, elderberries, raspberries and elderberries), eggplant, grapes and plums are also rich in anthocyanins.
  4. Dark Leafy Green Vegetables – Green, leafy vegetables such as broccoli, spinach, Brussels sprouts, kale, swiss chard and bok choy are packed with powerful antioxidants like vitamins A, C and K, which protect your cells from damaging free radicals. They are also high in bone healthy calcium. Broccoli and other cruciferous veggies also contain a natural compound called sulforaphane. Research on mice found that sulforaphane blocks the inflammatory process and might slow cartilage damage in osteoarthritis.
  5. Garlic – Garlic contains a compound called diallyl disulfide that helps in limiting cartilage-damaging enzymes. It’s a member of the allium family, which also includes onions and leeks. It’s also an easy, savory, addition to most meals.


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