Last updated: May 18, 2023

Best foods for arthritis

Two pieces of panfried salmon sitting on a bed of wilted spinach, with a slice of fresh lemon

Adding these simple foods to your diet can make a big difference in your joint health.

Arthritis is a common condition affecting millions worldwide, causing inflammation, pain, and joint stiffness. While there is no cure for arthritis, consuming a diet full of anti-inflammatory foods can help reduce inflammation and improve arthritis symptoms.

You wouldn’t be reading this if you didn’t see the value in using food as a way of helping your body fight back the onslaught of the modern lifestyle. The role of Food-as-Medicine supports your body so it can cope more effectively when something goes wrong. 

Thankfully, several foods can decrease inflammation and alleviate some of the discomfort related to arthritis.

We will look at some of the best foods for arthritis, managing joint pain and improving joint health. 

Best Foods for Arthritis and Joint Health

A pile of sauerkraut, one of the best foods for arthritis

Naturally fabulous ferments

The likes of kimchi, kefir and sauerkraut have exploded in popularity recently. They contain beneficial probiotics that help improve gut health by reducing inflammation. Naturally fermented foods also help improve the absorption of nutrients needed to level up your joint health.

Fatty fish, one of the best foods for arthritis

Fatty fish

Omega-3 fatty acids are found in mackerel, salmon, and trout, to name a few. Multiple studies show that this fatty acid has strong anti-inflammatory properties proven to reduce the intensity of joint pain and morning stiffness associated with arthritis. 

There are additional benefits to having a regular serving of fatty fish. It is an excellent source of vitamin D. Some studies suggest that low vitamin D levels are more common in people with RA, causing the development or contributing to worsening symptoms. 

A group of leafy greens, some of the best foods for arthritis

Leafy greens

One of the best properties of leafy greens, like kale, spinach, and collard greens, is that they are packed with antioxidants. These antioxidants help neutralise harmful free radicals that cause damage and inflammation, further exacerbating arthritis. Leafy greens are also high in calcium, which is known to improve bone health and reduce the risk of osteoporosis.

A finger lime, one of the best foods for arthritis

Citrus fruits

Citrus fruits are packed with ascorbic acid, more commonly known as vitamin C. It has anti-inflammatory properties that help reduce joint pain and swelling. Vitamin C is also essential for the growth and repair of tissues, including those in the joints.   

Nutikane J has added ascorbic acid and finger lime powder. In addition to vitamin C, finger limes contain other nutrients such as potassium, calcium and magnesium, which are essential for joint health. 

Red grapes and a Queen Garnet plum, some of the best foods for arthritis

Red and purple fruits

Red and purple fruits are considered some of the best foods for arthritis due to their high content of antioxidants, and anti-inflammatory compounds, as they contain an abundance of resveratrol, anthocyanins and Vitamin C. Nutrikane J includes Queen garnet plum powder and whole Kakadu plum powder, making it packed with compounds ready to neutralise free radicals.

A bowl of olive oil, one of the best foods for arthritis

The good oils

Extra virgin olive oil is loaded with heart-healthy fats and oleocanthal, with properties comparable to nonsteroidal anti-inflammatory drugs. 

Additionally, olive oil can promote autophagy. This process clears out damaged cells from the body, reducing pain and improving physical function for people living with joint pain. Other joint health-promoting oils are avocado and walnut oil.

Red sorghum, one of the best foods for arthritis

Whole grains

Whole grains contain fibre, vitamins, minerals and antioxidants that can help reduce inflammation in the body. This inflammation is linked to the development and progression of arthritis, and whole grains may help alleviate the symptoms.

Sorghum, a significant component of NutriKane J, is a grain rich in polyphenols. These reduce oxidative stress and inflammation in the body. Sorghum is also a great source of magnesium. This mineral can help reduce joint pain and stiffness associated with arthritis.

Sugarcane fibre is the remains of a fresh sugarcane stalk after the sugar processors have removed the sugar. It is often known as bagasse but the bagasse produced by sugar mills is burnt (because of their process) and contains little to no healthy micronutrients at all. Importantly the process used for the sugarcane fibre used in NutriKane range is packed with nutrients and health value. This proprietary process was based on the ancient sugar growers in Okinawa Japan and recently enhanced in Australia with the help of government funding. The enhanced process uses minimal heat, and university research has shown that the whole range of micronutrients, essential trace elements and co-factors are preserved in the final sugarcane fibre.

This combination of nutrients maintains the integrity of anti-inflammatory and antioxidant properties and helps reduce oxidative stress and inflammation in the body, as well as being an extremely high-quality source of natural insoluble dietary fibre.

Additionally, this product lowers the GI load of a meal, and has been shown in hospital and university studies in Australia and the USA to improve the health of the gastrointestinal tract, and as a broad spectrum pre-biotic, feeds and nurtures the essential bacteria in the gut microbiome.

This combination helps regulate glucose absorption in the body and promotes healthy gut bacteria. The fibre (prebiotic) feeds the good bacteria, improving overall gut health and reducing inflammation. Sugarcane fibre is a foundation ingredient in NutriKane J and other products in the NutriKane range.

Turmeric and ginger, some of the best foods for arthritis

Ginger, garlic and tumeric

Ginger, garlic and turmeric have been used for eons in Chinese and Indian traditional medicine. Ginger brings flavour to teas, salads, stir fries and even sweets. It is an anti-inflammatory and has pain-relieving properties. It inhibits specific proteins that trigger the immune system’s reaction to inflammatory diseases.

Turmeric is a potent anti-inflammatory due to the bioactive compound curcumin. However, it is not well absorbed, so it needs black pepper to increase its bioavailability and effectiveness. Nutrikane J has both these ingredients to ensure that the whole foods you take in are adequately absorbed and used by the body.

Garlic is believed to be one of the best foods for arthritis due to its anti-inflammatory compounds of allicin and diallyl sulfide. The antioxidants neutralise harmful free radicals in the body that contribute to arthritis and support the immune system so the body can fight off infections and reduce inflammation.

A pile of nuts and seeds, some of the best foods for arthritis

Nuts and seed

Nuts and seeds, such as chia seeds, flaxseeds and almonds, are rich in healthy fats, fibre and antioxidants that help reduce inflammation. They are also good sources of magnesium which reduces joint pain and stiffness. 

Diet plays a significant role in all types of arthritis, impacting the severity of symptoms in the short and longer term. 

While making significant changes to your diet isn’t easy, you can add a variety of arthritis-friendly antioxidant and anti-inflammatory foods in small doses and a scoop of Food-as-Medicine Nutrikane J to enhance your diet and reduce the risks of a modern lifestyle. Effectively ensuring your body has the nutrients to function correctly and support overall health and arthritis pain management.

By <a href="https://nutrikane.co.uk/author/nutrikane/" target="_self">NutriKane Team</a>

By NutriKane Team

We are strong advocates for the healing power of nutrition. Through scientific research and development, it is our mission to create an effective range of targeted nutritional therapies to combat common conditions impacting human health. Learn more.
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