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Foods That Help Fight Arthritis

December 20, 2016
Grilled Salmon with salad.

Top Arthritis Fighting Foods

There is no diet cure for arthritis, but the following foods have been shown to fight inflammation, strengthen bones and boost the immune system:


Salmon, tuna, mackerel, and herring are packed with inflammation-fighting omega-3 fatty acids. Experts recommend eating at least 3 to 4 ounces twice a week. Great for: rheumatoid arthritis.



Heart-healthy soybeans (tofu or edamame) are low in fat, high in omega-3 fatty acids, protein, fiber, and an all-around good-for-you food. Great for: rheumatoid arthritis.



Extra virgin olive oil is loaded with heart-healthy fats and oleocanthal, which has properties similar to non-steroidal, anti-inflammatory drugs. Walnut oil has 10 times the omega-3s as olive oil. Avocado and safflower oils have shown cholesterol-lowering properties. Great for: rheumatoid arthritis, osteoarthritis.



Green tea is packed with polyphenols, antioxidants believed to reduce inflammation and slow cartilage destruction. Studies also show that another antioxidant in green tea called epigallocatechin-3-gallate (EGCG) blocks the production of molecules that cause joint damage. Great for: osteoarthritis, rheumatoid arthritis.



Oranges, grapefruits, and limes are rich in vitamin C. Research shows that getting the right amount of vitamin C aids in preventing inflammatory arthritis and maintaining healthy joints. Great for: rheumatoid arthritis, osteoarthritis.



Whole grains lower levels of C-reactive protein (CRP) in the blood. CRP is a marker of inflammation associated with heart disease, diabetes, and rheumatoid arthritis. Foods like oatmeal, brown rice, and whole-grain cereals are excellent sources of whole grains. Great for: rheumatoid arthritis.



Beans are packed with fiber and an excellent source of protein, which is important for muscle health. Red, kidney and pinto beans are rich in folic acid, magnesium, iron, zinc, and potassium, all beneficial for heart and immune system health. Great for: rheumatoid arthritis.



Nuts are rich in protein, calcium, magnesium, zinc, vitamin E, and immune-boosting alpha-linolenic acid (ALA). Try walnuts, pine nuts, pistachios, and almonds. Great for: osteoarthritis, rheumatoid arthritis.


Arthritis Foundation

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