Boost your bones: 14 foods that are good for arthritis

By Ella Walker

A musculoskeletal condition, arthritis affects joints, connective tissues and soft tissues - causing pain and aching joints for those who have it.
No cure has been discovered as yet, but symptoms – particularly inflammation – can be eased, and one of the ways to lessen the pain is to eat the right foods.
Here’s what you should be picking up from the supermarket if you suffer from arthritis:
1. Garlic – as well as other members of the ‘allium’ family (onions, leeks, shallots), garlic contains the anti-inflammatory antioxidant quercetin and the compound diallyl disulfide which limits enzyme damage to cartilage.
2. Fish – stock up on omega-3 fatty acids to boost joint suppleness. Salmon, tuna, mackerel and herring are ideal choices.
3. Dairy – cheese and milk are still a great source of calcium, which will help joints and bones.
4. Broccoli – this super green veggie ticks all the boxes. It’s packed with vitamins C and K, calcium and a compound called sulforaphane, which may prevent osteoarthritis.
5. Soybeans – as well as tofu. Both are great sources of omega-3 fatty acids, and are ideal replacements if you’re not big on fish.
6. Extra virgin olive oil – and olives themselves, have similar properties to anti-inflammatory drugs.
7. Peppers – red, yellow, orange or green, peppers are rich in vitamin C, which preserves bone and cartilage.
8. Red berries – cherries, raspberries, blackberries and strawberries all contain anthocyanins which have an anti-inflammatory effect.
9. Watermelon – this juicy fruit is high in carotenoid beta-cryptoxanthin, which can reduce your chances of developing rheumatoid arthritis.
10. Citrus fruits – boost your vitamin C intake with oranges, grapefruits, limes and lemons to manage inflammation.
11. Brown rice and oatmeal – being sources of whole grains, these foods can lower C-reactive protein (CRP) in the blood, which is a marker of inflammation, often related to rheumatoid arthritis.
12. Beans – try red beans, kidney beans and pinto beans for their great folic acid, magnesium, iron, zinc and potassium levels and protein, which is needed for strong muscles.
13. Nuts – snack on walnuts, almonds and pistachios. They’re full of protein, calcium, magnesium, zinc and vitamin E.
14. Avocado – avocado can help ease stiffness and inflammation, and has been shown to help repair joints.

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