There’s a common misconception that arthritis is ‘old people disease’, when in reality even 16 years olds can get it. It is easily assumed to be ‘just not feeling it today’ or general weakness, but it’s a disease that can’t be easily manifested and develops over the course of time. Arthritis is associated with the swollen and stiff joints and takes a toll on mobility. Some early signs include fatigue, morning stiffness, joint pain, fever, numbness and tingling and decreased mobility. Other symptoms include weight loss, difficulty sleeping and chest pain breathing. All in all, the best way to describe it would be that it makes for a very uncomfortable and painful state of existence.

Fortunately, there are many foods that can ease inflammation and may help relieve some of the joint pain associated with arthritis and help in reduce symptoms and make daily functionality easier. Looks like there is nothing a good diet can’t fix.


One of the best-researched inflammation fighters isn’t a food at all, but a spice. Tumeric contains a compound called curcumin. The compound has, however, been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in most of our cuisine – particularly curries.

Vitamin C

Antioxidants in vitamin C may slow the progression of arthritis as per research. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, experts warn against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones.

Olive oil

Well-known for its anti-inflammatory properties, olive oil may have a favorable effect on arthritis symptoms. According to one animal study, it was discovered that it slows the progression of symptoms.


Walnuts are nutrient-dense and loaded with compounds that may help reduce the inflammation associated with joint disease. Walnuts are especially high in omega-3 fatty acids, which have been shown to decrease the symptoms of arthritis. Compared to the olive oil group, those who received omega-3 fatty acids experienced lower levels of pain and were able to reduce their use of arthritis medications.

Fatty fish

Fatty fish varieties such as salmon, mackerel, sardines and trout are high in omega-3 fatty acids, which have been shown to have potent anti-inflammatory effects. Fish is also a good source of vitamin D, which can help prevent deficiency. Multiple studies have found that rheumatoid arthritis may be associated with low levels of vitamin D, which could contribute to symptoms


Garlic is jam-packed with health benefits. In fact, some research has shown that garlic may enhance the function of certain immune cells to help strengthen the immune system. Adding garlic to your diet could benefit both arthritis symptoms and overall health.


Besides adding a burst of flavor to teas, soups and sweets, ginger may also help ease the symptoms of arthritis. Consuming ginger in fresh, powdered or dried form may reduce inflammation and aid in reducing symptoms of arthritis.


Leafy greens like spinach are full of nutrients, and some of their components may actually be able to help decrease inflammation caused by arthritis. Spinach, in particular, contains plenty of antioxidants as well as plant compounds that can relieve inflammation and help fight disease. Spinach is especially high in the antioxidant kaempferol, which has been shown to decrease the effects of the inflammatory agents associated with rheumatoid arthritis.


It's no secret that broccoli is one of the healthiest foods out there. In fact, it may even be associated with reduced inflammation. Broccoli has been associated with reduced inflammation. It also contains sulforaphane, which may have anti-inflammatory properties.


Grapes are nutrient-dense, high in antioxidants and possess anti-inflammatory properties. Additionally, they contain several compounds that have been shown to be beneficial in the treatment of arthritis. For example, resveratrol is an antioxidant present in the skin of grapes. They also contain a plant compound called proanthocyanidin, which may have promising effects on arthritis. For example, one test-tube study showed that grape seed proanthocyanidin extract reduced inflammation related to the disease.

Tart Cherry juice

Tart cherry juice is an increasingly popular beverage derived from the fruit of the Prunus cerasus tree. This potent juice offers a wide array of nutrients and health benefits, and may even help reduce the symptoms of arthritis. Compared to the placebo, tart cherry juice significantly decreased symptoms of osteoarthritis and reduced inflammation. Be sure to look for an unsweetened variety of tart cherry juice to make sure you don’t consume excess added sugar.


Tons of antioxidants, vitamins and minerals are crammed into each serving of berries, which may partially account for their unique ability to decrease inflammation. Fortunately, if you want to take advantage of these impressive health benefits, there's a wide variety of berries to choose from. Strawberries, blackberries and blueberries are just a few options that can satisfy your sweet tooth and provide plenty of arthritis-fighting nutrients. Additionally, berries are rich in quercetin and rutin, two plant compounds that boast a huge number of benefits for your health.