12 Foods To Eat If You Have Arthritis

People who have arthritis experience stiffness in their joints, swelling in their joints, and pain. Arthritis can happen to people of all ages, backgrounds and gender but this mainly occurs due to ageing.

There are various types of arthritis, like osteoarthritis and rheumatoid arthritis. Rheumatoid arthritis is an autoimmune disease that occurs when your immune system tries to attack your joints. Whereas osteoarthritis occurs in joints because of excess wear and tear of joints. 

The good news is that certain foods are helpful to reduce arthritis inflammation, pain and to reduce the symptoms of arthritis. As per a survey, nearly 24% of people who have rheumatoid arthritis can improve arthritis symptoms with the help of certain food in their diet. 

Foods to have in Arthritis Problem:

1.      Oils:

People with arthritis should go for extra virgin olive oil that contains heart-healthy fats and anti-inflammatory properties like oleocanthal. If you want other options, then you can also use sunflower oil and avocado oils to prepare your food, with oils that have low-cholesterol properties and are filled with healthy fats. Walnut oil has 10 times more omega-3 compared to olive oil. 

2.      Soy:

People who are vegetarian for them having soybeans and foods made of soybeans are great like edamame and tofu. Soybeans have anti-inflammatory properties and omega-3 fatty acids. Also, if you want to have high protein and fibre foods, soybeans are a good option. 

3.      Fish:

Fishes are an excellent source of omega-3 fatty acids. Omega-3 fatty acids contain anti-inflammatory properties and therefore fishes can be beneficial in arthritis problems. You can have fish like tuna, salmon, herring and mackerel. 

4.      Cherries:

Having cherries is great for your gout attacks. According to some research, cherries contain anthocyanins that work as anti-inflammatory properties. You can also have other fruits with anthocyanins in them, like blueberries, raspberries, blackberries and strawberries. 

5.      Dairy products:

Then comes dairy products that are rich in calcium, vitamin D, and these two nutrients are excellent in improving bone strength. It is essential to have foods that are rich in calcium and vitamin D because vitamin d helps to absorb calcium in your body and helps to improve your immunity. You can also add green leafy vegetables to your diet and dairy products like cheese, cow milk, yoghurt or home set curd. 

6.      Broccoli:

Broccoli is rich in a compound called sulforaphane and, as per some research, sulforaphane, helps to reduce the progression of osteoarthritis. Broccolis are also rich in Vitamin C and k that help to improve your immunity and also help to improve your bone strength. 

7.      Green tea:

If you like to have one to two cups of green tea in a day, it is good for you. Green tea is a powerful source of antioxidants that helps to reduce inflammation and reduce the cartilage destruction. As per some studies, there is a molecule in green tea that helps to reduce joint damage in arthritis problems. 

8.      Citrus fruits:

Fruits can also be helpful to reduce the inflammation in arthritis problems, especially citrus fruits like lines, oranges, and grapefruits. These fruits are rich in vitamin C and having vitamin-rich fruits can be beneficial to reduce inflammatory arthritis and to maintain joint health. 

9.      Grains:

Having whole grains is beneficial for you because whole grains reduce the level of C-reactive protein (CRP) in your blood. CRP is something that causes inflammation, rheumatoid arthritis, diabetes and heart diseases. So, it is better to have whole grains foods like brown rice, whole-grain chapatti, whole-grain cereals, and oatmeal. 

10.  Beans:

Whether you like it or not, having beans is great for you because beans are rich in fibre, protein and reduce the CRP level in your blood. People who are vegetarian should definitely have beans like pinto beans, red beans, and kidney beans because they are an excellent source of protein and fibre and also contain other essential nutrients like zinc, potassium, folic acid, iron, and magnesium.  

11.  Nuts:

A handful of nuts on a daily basis are great for your overall health. Nuts contain various essential nutrients like zinc, magnesium, protein, calcium, healthy fats, linolenic acid and vitamin E. Nuts are also a great source of fibre and protein that are great for your heart health and helps to reduce weight if consumed as per the required amount.


Grapes are rich in powerful antioxidants that can be helpful to reduce the anti-inflammatory properties. There is a plant-based compound known as proanthocyanidin, that is found in grapes, and this compound helps in reducing inflammation.

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