From msn.com/en-us
Certain foods can reduce inflammation and support joint health, while others may worsen arthritis symptoms. Anti-inflammatory options such as fatty fish, berries, green tea, turmeric, and nuts may help ease pain and protect cartilage. In contrast, added sugars, processed meats, omega-6-rich oils, refined carbohydrates, and excessive alcohol can increase inflammation and aggravate discomfort.
Fatty Fish Help Reduce Arthritis Inflammation©Photo by Tammy Ljungblad/Kansas City Star/Tribune News Service via Getty Images.
Fatty fish like salmon, mackerel, sardines, and trout are high in omega-3 fatty acids and vitamin D, both linked to reducing inflammation and easing arthritis symptoms. Studies show that eating these fish at least twice a week is associated with lower disease activity in rheumatoid arthritis. Health organizations recommend regular servings to help manage joint pain and support overall health.
Berries' Antioxidants May Ease Arthritis Inflammation
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Berries, including blueberries, strawberries, and raspberries, are rich in antioxidants such as anthocyanins. These compounds have anti-inflammatory properties that may help reduce joint pain and swelling associated with arthritis. Consuming them fresh, frozen, or dehydrated without added sugar can provide these benefits while supporting overall health.
EGCG in Green Tea Supports Joint Health©Photo by Chantal CASANOVA/Gamma-Rapho via Getty Images. GREEN TEA.
Green tea contains the antioxidant epigallocatechin-3-gallate (EGCG), which research suggests can reduce inflammation and slow cartilage damage in arthritis. Regular consumption, such as two servings daily without added sugar, may help protect joints and support overall joint health.
Turmeric's Curcumin May Ease Arthritis Pain©Photo by Soumyabrata Roy/NurPhoto via Getty Images
Turmeric contains curcumin, a natural compound with notable anti-inflammatory effects. Research suggests it may help reduce arthritis-related joint pain and swelling, especially when combined with black pepper to improve absorption. Incorporating turmeric into meals is a safe and flavourful way to potentially support joint health.
Numerous high-quality studies and research indicate that turmeric contains compounds with medicinal properties. These have significant benefits for the body and brain, and are beneficial for conditions like osteoarthritis, obesity, cancer, heart disease, and diabetes. Turmeric is also good for the liver and acts as an antifungal and antibacterial agent. Many of these benefits are attributed to its main active ingredient, curcumin. Turmeric is also the spice that gives curry its yellow colour and has been used in India for thousands of years as both a spice and a medicinal herb.
Nuts Provide Anti-Inflammatory Benefits for Joint Health
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Nuts like walnuts and almonds are high in healthy fats, fibre, and antioxidants that can help lower inflammation and support joint function. Research links regular nut consumption to reduced risk of inflammatory diseases, including arthritis. They are an easy, nutrient-dense snack that may contribute to better joint health over time.
Added Sugars May Aggravate Arthritis SymptomsPhoto by Peter Byrne/PA Images via Getty Images.
Research indicates that consuming added sugars, such as those in soda, desserts, and processed foods, can increase inflammation in the body. In people with rheumatoid arthritis, sugar-sweetened beverages are often reported as major triggers for worsening pain and discomfort. Limiting these sugars may help manage symptoms and improve overall joint health.
Processed and Red Meats May Worsen Arthritis Symptoms©Photo by CHARLY TRIBALLEAU / AFP via Getty Images
Research suggests that consuming processed meats such as bacon and sausages, as well as red meats, is linked to higher levels of inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6). These markers are associated with increased inflammation, which can aggravate arthritis symptoms. Diets that limit or exclude these meats in favour of plant-based options may help reduce inflammation and improve symptom management.
Omega-6-Rich Oils and Inflammation Risk
©Photo by Derek Davis/Portland Portland Press Herald via Getty Images. Corn, sunflower, and soybean oils are high in omega-6 fatty acids, which can contribute to inflammation if consumed in excess without adequate omega-3 intake. These oils are frequently found in processed and fast foods, making them easy to overconsume. Choosing alternatives like olive or avocado oil and incorporating omega-3-rich foods may help balance dietary fats and reduce inflammation.
Refined Carbohydrates May Worsen Joint Pain©Photo by SSPL/Getty Images.
Refined carbohydrates such as white bread, white rice, and pasta can cause rapid increases in blood sugar, which may trigger inflammation. Over time, this inflammation can contribute to chronic joint pain in people with arthritis. Choosing whole grains instead can help reduce these effects and support joint health.
Excessive Alcohol Can Aggravate Arthritis Symptoms©Photo by ASIF HASSAN/AFP via Getty Images
Regular heavy alcohol use can inflame the gut lining and contribute to a condition known as leaky gut, which may worsen the body's inflammatory response. It can also interfere with the effectiveness of arthritis medications, making symptom control more difficult. Reducing or eliminating alcohol intake may help lower inflammation and ease joint discomfort.
©Photo by Derek Davis/Portland Portland Press Herald via Getty Images. 
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