7 Natural Anti-Inflammatory Foods for Arthritis Pain

anti inflammatory foods

Anti-Inflammatory Foods to the Rescue

Many ailments we deal with (not all of course) can be soothed with the healing powers of nutrition. Check out these anti-inflammatory foods which can help relieve arthritis pain and improve your daily life!

Are these anti-inflammatory foods in your diet?

Arthritis is one of the most common health conditions in modern society.

The prevalence of this health condition is a consequence of the natural aging process as well as the increased demand for a physically active lifestyle. As the joints are exposed to high utilization rates, it becomes more susceptible to arthritis. Interestingly, a severe lack of physical activity can also contribute to the onset of arthritis as the joints become stiff and lose some functionality.

The Centers for Disease Control and Prevention estimates that every 1 in 5 adults will be diagnosed with arthritis at certain stages of their lives. For those who are under 18, the risk of arthritic conditions decreases to 0.4%. Health analysts predict that by 2030, there will be roughly 67 million adults suffering from various forms of arthritis. These figures serve as a timely reminder for all individuals to provide extra care for their joints, especially if they have neglected to do so in the past.

7 Natural Anti-Inflammatory Foods to Ease Arthritis PainExisting patients with arthritis might feel that their future way of life will be dictated by their condition. Although arthritis can be a tough condition to cope with, these negative thoughts should be expunged from their minds.

Along with medication and tips from your doctor, arthritis (depending on severity) can be effectively managed by consuming foods that are known for their exemplary anti-inflammatory properties.

By incorporating these foods into their daily diets, the risk of triggering another episode of arthritis is significantly reduced.

1. Turmeric

Asian recipes have always relied heavily on turmeric to help in managing inflammation within the body.

Normally used as an ingredient in curry recipes, turmeric can neutralize the NF-kappa B component in the body, a protein that initiates the inflammation process and subsequently leading to episodes of arthritis.

By restricting its powers, unwelcomed inflammation is effectively averted.

2. Tea

The flavonoid content found in different tea variations plays a vital role in offering anti-inflammatory benefits. More specifically, green tea, white tea, and oolong tea are the best choices to aid in reducing symptoms of arthritis.

The chemical composition found in these teas is almost identical, with the catechins element responsible for the anti-inflammatory effects. More importantly, tea is suitable to be consumed on a daily basis with no negative side effects, in the long run, thus cementing its position as one of the best anti-inflammatory foods.

3. Salmon

Scientific studies, such as the one conducted by the University of Busan in the Republic of Korea, have always maintained that foods with high levels of omega-3 fatty acids can help to fight off inflammation. Out of the list of foods that are known for their omega-3 fatty acids profile, salmon emerges as the best candidate.

Moreover, wild salmon can be prepared in many ways, ensuring that there is no lack of variety when incorporating it into daily meals.

4. Kale

Dark leafy greens are essential foods due to their vitamin E content, efficiency in protecting the body against pro-inflammatory molecules such as cytokines. As The Immunopharmacology Research Group from Finland rightly puts it, Kale is one of the healthiest foods that fall under the category of dark leafy greens.

In addition to its ability to ease arthritis, Kale is also packed with other essential vitamins and minerals such as calcium and iron.

5. Tuna

For those who are not fans of salmon, tuna offers itself as an alternative. Health experts recommend eating fish several times a week to manage severe joint pain. With the option of tuna and salmon, individuals have the freedom to choose based on their personal preference.

7 Natural Anti-Inflammatory Foods to Ease Arthritis Pain 2Mackerel and sardines are also worth mentioning as their omega-3 fatty acids content is relatively higher as compared to the other remaining fishes.

6. Spinach

Another partner of kale comes in the form of spinach. Most people might associate this vegetable with the cartoon of Popeye, where the character gains superhuman strength after eating this vegetable. While the concept is far-fetched, it does project spinach in a positive light.

Other than spinach and kale, individuals can choose to include collard greens or broccoli into their diets as well.

7. Tomato

Last but not least, tomatoes fall into the unique category of fruits that can offer anti-inflammatory benefits to the body. This fact was established scientifically by a report published in the Plant Biotechnology Journal, which explains that tomatoes have a higher capacity to counteract the effects of pro-inflammatory elements found in the body. Note: Tomatoes can have the opposite effect, cause inflammation and aggravate arthritis in those sensitive to solanine. So know your body!

The versatility of tomatoes also offers refreshing alternatives for individuals to incorporate into daily meals.


With the freedom to choose from the list of anti-inflammatory foods above, there is no reason to suspect that arthritis cannot be effectively managed through proper dietary standards. While the suggestions above only serve as a guide to deal with joint inflammation, it must be noted that there are still a variety of foods that can offer similar health benefits.

As with all healthy diets, the key concept to remember is that variety is of utmost importance.

It is only through eating a variety of foods that the body can fully experience all the associated health benefits.




Sophie Addison is an enthusiast blogger and writer. She is very passionate about writing general health and fitness. She has posted articles on skincare problems, joint pain treatment, weight loss and woman’s health. In recent years, she had the opportunity to research on weight loss products. Apart from work she likes gardening and listening music.
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