Top 10 Foods Proven To Fight Inflammation From Arthritis

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Arthritis affects people through many forms – osteoarthritis, rheumatoid arthritis, lupus, fibromyalgia, and gout. There are around 50 million people in our country that suffer from arthritis based on information provided by the Center for Disease Control and Prevention. Of the different types, osteoarthritis is the one that most people are diagnosed with most often.

While there are prescription medications and over-the-counter remedies that work to help relieve the pain caused by arthritis, there are foods that can contribute to easing the chronic discomfort of this incurable disease. Physical therapy, massage treatments, and alternative methods, such as acupuncture, all offer different levels of comfort to arthritis sufferers. The following list includes 10 everyday foods you can pick up at your grocery store that can give you a temporary reprieve from the pain of arthritis.


1. Fish

The kinds of fish that helps the inflammation caused by arthritis contain omega-3 fatty acids. The inflammation that is a side effect of arthritis causes the joints to swell up and ache. Fish that contain omega-3 fatty acids are among the most powerful foods that fight this inflammation. Eating fish such as albacore tuna, salmon, Atlantic mackerel, lake trout, sardines, and herring in servings of 3-6 ounces up to four times a week should help.


2. Cherries

The benefits of cherries in easing the pain of arthritis has been tested in many forms. It has been found to be effective in treating gout as well as osteoarthritis. A study in 2012 showed the results of 633 patients eating a minimum of 10 cherries every day resulted in a “50 percent lower risk of gout flares over a 48-hour period.” The clinical trial was conducted at the Boston University Medical Center and published in the Arthritis & Rheumatism journal. In other studies, it was found that tart cherry juice (two bottles a day, 8 ounces each) dramatically decreased the pain level in those suffering from osteoarthritis.

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3. Broccoli

This vegetable, along with cabbage and brussels sprouts, is in the cruciferous family. They contain sulforaphane, which has been proven to reduce the progression of cartilage damage caused by osteoarthritis. In addition, broccoli is packed with both vitamins C and K as well as calcium.


4. Green tea

This beverage is considered one of the most effective in treating inflammation caused by arthritis. Green tea contains a polyphenol that is called epigallocatechin 3-gallate, or EGCG. It is an active compound that has been found to be 100 times more powerful than vitamin C and vitamin E. It was proven to keep bones and cartilage from getting any worse.


5. Citrus fruits

Citrus fruits are good for both osteoarthritis and rheumatoid arthritis. The fruits, which include oranges, limes, and grapefruits, are brimming with vitamin C which helps to ease inflammation and help to keep the joints healthy. The Framingham Heart Study confirmed that patients who had osteoarthritis were able to keep the condition from progressing by taking a level of vitamin C that started with 152 milligrams a day.

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6. Beans

Beans contain a specific type of omega-3 fatty acids called alpha-linolenic acid. It was proven by the University of Maryland Medical Center that adding this fatty acid to your diet on a regular basis would help to cut down on the stiffness in your joints and greatly alleviate the inflammation caused by arthritis. It was found that people who had arthritis had higher amounts of oxidation and were encouraged to switch to a diet that included foods that were rich in antioxidants, such as legumes and beans.


7. Nuts

Nuts are good to include in your diet for a variety of reasons. Some help to keep you from having heart problems, which many people with arthritis are more susceptible to, and others help ease the pain caused by inflammation. Here are some specific nuts and what their health benefits are: Walnuts – they help prevent the risk of a heart attack and lower blood pressure; Almonds – rich in vitamin E, almonds are also an excellent antioxidant and help lower cholesterol levels; Pistachios – helps with weight control which is a factor that many with arthritis have to deal with and help lower cholesterol; Flaxseed – found to be one of the best sources of ALA, an anti-inflammatory omega-3 fatty acid that helps relieve inflammation.

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8. Turmeric

This popular herb has been around for more than 2,000 years. Currently, it is used in Latin dishes flavoring them and brightening them with its vivid yellow coloring. It has been discovered to be an effective pain reliever and is on the same level in effectiveness as many over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs). The benefit of turmeric is that it is able to deliver the same pain relieving effects without any of the side effects of other pain relieving medications.


9. Dark chocolate

The reason this sweet treat made the list is because it is high in antioxidants. Chocolate that is made up of a higher cocoa content, 60 percent or more, is what you should add to your daily regime. When choosing your dark chocolate, you will find that as the amount of cocoa goes up the amount of sugar goes down. Sugar adds to inflammation so enjoy dark chocolate that has a higher cocoa content. A half ounce of dark chocolate each day is the recommended dose to see some relief in your inflammation.


10. Bananas

It is the rich supply of potassium that bananas contain that help those suffering from arthritis. Potassium helps joints from calcifying and its ability to keep the body from retaining sodium which ultimately leads to a buildup of fluids. The combination of phosphorous and calcium they contain helps to keep bone loss at a minimum. When people suffer from inflammation they are more likely to lose many of the vitamins they take in. The folic acid, vitamin B6, and vitamin C found in bananas help to offset this loss.


READ ALSO: Arthritis Is Around Us Infographic


If you have arthritis you might want to see which of these foods provide you with some form of relief. All of these foods are easily found in your regular grocery store.