10 Foods That Help Ease Your Arthritis Pain


You may have noticed your parents and grandparents facing intense pain in the bodily joints. This is due to a disease called arthritis. Arthritis is characterized by intense joint pain due to inflammation of the joints. The best way to ease your arthritis pain is to visit the best orthopedic doctor in Delhi


What are the Signs & Symptoms of Arthritis?

The most common signs and symptoms of arthritis include joint pain, swelling and redness, joint stiffness, especially in the morning, and reduced mobility. It affects knees, elbows, fingers, shoulders, ankles, wrists, neck, jaw, etc.


How common is arthritis?

With changing times and lifestyles, arthritis affects people from any age group. As per arthritis-India, arthritis affects over 210 million persons in India. 15% of India’s population is affected by arthritis. Therefore, its prevalence exceeds diseases like cancer, diabetes, and AIDS. Due to hormonal changes after menopause, women are more likely to be affected by osteoarthritis than men.


10 Foods That Help Ease Your Arthritis Pain

Food serves as medication for most diseases. As arthritis is characterized by acute pain, it is advised to consume foods with antioxidant, anti-inflammatory, and analgesic properties combined with any medicines your doctor suggests. Some of the foods that help relieve your arthritis pain are:

  • Garlic:


As per test-tube studies, garlic has been demonstrated to possess anti-inflammatory and anti-cancer properties. It lessens the risk of heart disease and dementia and strengthens the immune system. Researchers examined the diets of 1,082 twins, where they discovered that those who ate more garlic had a lower risk of hip osteoarthritis. This is because garlic can reduce some inflammatory indicators linked to arthritis.

  • Lentils and Beans: 

Beans and lentils are high in protein, fiber, and vital minerals. They possess anti-inflammatory and antioxidant effects. It would help if you incorporated lentils, soybeans, black beans, chickpeas, pinto beans, etc. into your diet as they are great sources of anthocyanins, which reduce inflammation.

  • Spinach: 

We all know that green leafy vegetables are good foods that help relieve your arthritis pain. Spinach contains a high concentration of the antioxidant kaempferol, which reduces the effects of inflammatory chemicals linked with rheumatoid arthritis. Therefore, it relieves inflammation and helps fight arthritis.

  • Olive Oil:


Olive oil is known for its anti-inflammatory properties, which reduce levels of specific inflammatory markers. A study on mice was conducted where they were fed extra-virgin olive oil for six weeks. This reduced joint swelling slowed down the breakdown of cartilages and aided in the prevention of arthritis. Various human research has also proven that olive oil is good for preventing arthritis.

  • Fatty Fish: 

Fatty Fish such as sardines, salmon, mackerel, and trout are known for their taste. But did you know that they are high in omega-3 fatty acids? Due to this, fatty fish can decrease the symptoms of arthritis-like morning stiffness and decreased joint pain intensity. Several studies have found that rheumatoid arthritis is connected with low vitamin D levels, as fish is also high in vitamin D, which can alleviate the signs of arthritis. Including fatty fish in your diet can help you limit your use of painkillers.

  • Ginger:


Ginger possesses antioxidant and anti-inflammatory properties. Researchers have studied the effects of ginger extract on 261 people with knee osteoarthritis. Six weeks later, 63% of participants reported relief from knee pain. Consuming fresh, dried, or powdered ginger may help reduce arthritic symptoms. You can drink ginger ale, ginger tea, or ginger water, or add it as a topping to your salads, curries, soups, etc.

  • Green tea: 

Green tea is rich in nutrients and antioxidants and has the power to alleviate inflammation. Pre-clinical studies have revealed that it can help lower the incidence and severity of rheumatoid arthritis. It is recommended to drink two cups of natural green tea every day.

  • Bone Broth: 

Bone broth is rich in calcium, Glucosamine, chondroitin, and amino acids. They maintain the bone density of joints. When taken regularly as an oral supplement, bone broth alleviates joint pain and improves arthritis symptoms.

  • Berries: 

Berries are packed with vitamins, minerals, quercetin, resveratrol, proanthocyanidin, rutin, and antioxidants. Some inflammatory processes related to arthritis have been discovered to be inhibited by rutin and quercetin. Resveratrol and proanthocyanidin reduce inflammatory markers in the blood, reducing the chances of arthritis. Berries like blueberries, grapes, strawberries, cranberries, and blackberries supply the body with abundant anti-arthritic nutrients.

  • Broccoli: 

Broccoli is a storehouse of nutrients, making it one of the healthiest foods. In vitro studies revealed that sulforaphane in broccoli inhibits the formation of cells related to rheumatoid arthritis and reduces the production of some inflammatory markers. 

  • Nuts: 

All nuts are rich in nutrients like proteins, fiber, calcium, zinc, vitamin E, omega-3-fatty acids, magnesium, etc. Nuts like hazelnuts, peanuts, almonds, walnuts, pecans, and pistachios possess anti-inflammatory properties. Therefore, they can decrease the symptoms of arthritis. Studies have shown that consuming walnuts is related to lower inflammatory markers in the body. 

  • Tart Cherry Juice: 

Tart cherry juice is extracted from cherries and contains vitamins A, C, and K, proteins, carbohydrates, manganese, potassium, and copper. This juice has many health benefits and helps alleviate arthritic symptoms.

  • Whole grains: 

Whole grains like quinoa, bulgur, and farro provide additional nutrients to your diet. They are high in antioxidants, fibers, iron, magnesium, copper, manganese, zinc, phosphorus, potassium, selenium, folate, etc. The Arthritis Foundation recommends eating three to six ounces of whole grains daily to reap the advantages. 

  • Dark Chocolate: 

Chocolate’s major ingredient, cocoa, includes antioxidants that reduce inflammation. The larger the proportion of cocoa in the chocolate, the more anti-inflammatory effect is present.


Conclusion – 

Arthritis is a painful disease that needs regular monitoring, care, medications, and support. Thankfully, foods like fatty fish, spinach, broccoli, nuts, ginger, and garlic, whole wheat, green tea, olive oil, etc. help alleviate joints inflammation. But, it is equally essential to consult the best orthopedic doctor in Delhi.


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