Like any other systemic disease, Arthritis requires that you eat some foods to help relieve its symptoms. It is a devastating condition that, without proper management, including dietary, can lead to immobility.

There are many types of joint problems. Arthritis is one of them – a collective name for conditions that cause severe joint pain, swelling, and stiffness of the joint. Arthritis affects everyone, young or old, male or female, regardless of their ethnic background. Do you know that there are many types of Arthritis? The commonly known type is osteoarthritis, which develops in most used and weight-bearing joints. Another is rheumatoid Arthritis, which occurs when your immune system produces antibodies that mistakenly attack your joints. Since inflammation is the main problem with Arthritis, there are foods discussed in this article you can eat to ease it and lessen other symptoms.

1.      Fatty Fish

Can you easily find fish at your place? If so, you need to go for the fatty ones like sardines, salmon, mackerel, and trout. They contain high amounts of omega-3 fatty acids, which have been shown to possess anti-inflammatory properties. Omega-3 fats work by reducing the intensity of joint pain and decreasing morning stiffness, especially in rheumatoid arthritis. They can also lead to a reduced number of inflammatory markers involved in osteoarthritis. Another reason to increase your intake of fish is that they provide vitamin D in abundance. Low blood levels of vitamin D are associated with rheumatoid Arthritis and worse symptoms of Arthritis in general. According to the American Heart Association (AHA), you should take at least two servings of fatty fish every week to benefit from its anti-inflammatory properties.

2.      Garlic

Garlic is a popularly used spice in the world. But did you know that it can help reduce symptoms of Arthritis? If you are not using it, it’s high time you started. Studies indicate that garlic has compounds that help fight cancer cells. The same compounds can also lower dementia and heart disease risk. In addition to that, garlic is believed to have anti-inflammatory effects that may lessen Arthritis symptoms. Furthermore, studies suggest that garlic may help bolster your immune system by improving the functionality of certain immune cells. Including garlic in your diet may help lower the risk of hip Arthritis, reduce the number of inflammatory markers, and improve your overall health.

3.      Ginger

People use ginger for different purposes in cooking, including flavoring soups, teas, and sweets. Besides culinary uses, ginger may also help relieve the symptoms of Arthritis. It can improve knee pain in people with knee osteoarthritis. Studies indicate that ginger contains some powerful compounds that can reduce inflammation by blocking substances that mediate inflammation and reduce inflammatory markers. You can chew ginger in its fresh form or take it in powder form.

4.      Broccoli

Are you a fan of broccoli? Even if you don’t have Arthritis, you should. This cruciferous vegetable can help reduce inflammation. Researchers believe that cruciferous vegetables can help reduce markers of inflammation in the body. Broccoli and its components, including a compound called sulforaphane, can significantly reduce the symptoms of Arthritis. It has been shown that sulforaphane can inhibit the formation and production of cells involved in the development of Rheumatoid Arthritis.

5.      Walnuts

Walnuts are one of the healthiest and nutrient-dense nuts that are high in powerful plant compounds which can reduce inflammation. To start with, increased intake of walnuts can decrease markers of inflammation. They are said to contain high amounts of omega-3 fatty acids, which are very effective at reducing the symptoms associated with arthritis. These findings, even though promising, focused only on omega-3 fatty acids. More studies generalizing on walnuts should be done.

6.      Berries

There are several varieties of berries, blueberries, strawberries, and blackberries, just to name a few. Regardless of which variety you can access, berries will still offer the required help for Arthritis. Berries are loaded with antioxidants, minerals, and vitamins packed into each bite you take and can help decrease inflammation in Arthritis. Eating just two servings of strawberries every week, for example, can reduce the number of inflammatory markers in the blood. As if that is not enough, berries will provide you with powerful plant compounds, including rutin and quercetin – both of which will potentially benefit your health. Quercetin can interfere with the process of inflammation by blocking inflammatory mediators.

7.      Spinach

Spinach is one of the leafy greens usually loaded with nutrients and compounds that can help lower inflammation caused by Arthritis. Increasing your intake of leafy vegetables and fruits can lower levels of inflammation immensely. Spinach is said to contain powerful compounds. One of them is antioxidant kaempferol which can potentially reduce inflammatory markers involved in the development of Rheumatoid Arthritis. Kaempferols can also interfere with the progression of osteoarthritis.

8.      Grapes

Grapefruits and grape juice are high in beneficial nutrients, antioxidants and have anti-inflammatory effects. Like other foods in this article, grapes can effectively reduce the number of inflammatory markers in the blood. Grapes are also known for high antioxidant content, such as resveratrol which is present in their skin. Resveratrol can help prevent stiffness of joints by inhibiting the multiplication of rheumatoid cells. Another powerful antioxidant in grapes is proanthocyanidin, which can also help reduce inflammation caused by Arthritis. However, these claims are based on findings that used higher doses of antioxidants that cannot be eaten from a normal serving of the fruit. This calls for studies on the human to attest to these claims.

9.      Olive Oil

Olive oil has been used for a long to cure inflammatory problems, and with its anti-inflammatory properties, it can reduce the symptoms of Arthritis. It can effectively prevent the development of Arthritis, reduce swelling of joints, decrease inflammation, and lower the process of cartilage damage.


Arthritis is a common condition affecting joints and leads to joint pain, stiffness, and swelling of joints. Eating certain foods like garlic, ginger, and spinach can help reduce inflammation and other symptoms.

Charlotte Cremers

MS, University of Tartu Sleep specialist Using the acquired academic and professional experience, I advise patients with various complaints about mental health - depressed mood, nervousness, lack of energy and interest, sleep disorders, panic attacks, obsessive thoughts and anxieties, difficulty concentrating, and stress. In my free time, I love to paint and go on long walks on the beach. One of my latest obsessions is sudoku – a wonderful activity to calm an unease mind.