Can Food Choices Help Fight Arthritis Pain?

Arthritis can be a very painful condition to have and can affect a person’s mobility. There are several medications available to help ease the pain. However, research has shown that eating certain kind of food can also help an arthritis patient. These foods are rich in specific vitamins and are often referred to as Mediterranean diet or anti-inflammatory diet. Let’s take a look at these foods that have arthritis joint pain vitamins.

Fatty Fish

Certain type of fish is rich in omega-3 fatty acids which help in fighting inflammation – a common condition in arthritis. Omega-3 helps reduce C-reactive protein – also known as CRP – and interleukin-6 which cause inflammation. Arthritis experts recommend to include three to four ounces of fish like salmon, tuna, sardines, anchovies, etc which are rich in omega-3.


Some people tend to stay away from nuts like walnuts, pine nuts, pistachios, and almonds because they have high amount of fat and calories. However, studies show that people who consume more nuts are better equipped to fight rheumatoid arthritis. Nuts are rich in vitamin B6 which fights inflammation. The monounsaturated fat found in nuts also helps fight inflammation.

Fruits and Vegetables

Fruits and vegetables have useful antioxidants that help deal with free radical molecules of arthritis that cause cell damage. Vegetables that are rich in vitamin K like broccoli, spinach, kale, cabbage, lettuce, etc can reduce inflammation. Vitamin C most commonly found in fruits like oranges, limes, strawberries, kiwi, pineapple, etc can slow down the progression of osteoarthritis.


Garlic contains a compound called diallyl disulphide which can help with arthritis. The compound is found to be able to control and minimize the effects of cartilage damaging enzymes which are commonly found in arthritis patients. Onions and leeks also contain the same compound but garlic is the one that seems to work the best.


The next contestant is our list is not really a food item but a spice. The magic spice of India – turmeric – contains a compound called curcumin which helps in chronic inflammation related joint diseases like arthritis. It can block inflammatory cytokines and enzymes. However, research shows that curcumin can modify immune system responses and is more effective at preventing inflammation rather than reducing.

Olive Oil

Olive oil has fats and oleocanthal which restricts the activity of COX enzymes which reduces inflammation and pain. The compound is said to have properties of an anti-inflammatory drug used in pain management.