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5 Common Foods That’ll Reduce Arthritis Inflammation

By September 11, 2020October 21st, 2020Arthritis, Chennai Ortho

Inflammation due to arthritis is unbearably painful. Although food cannot completely cure the inflammation, it can reduce it and give you the sweet relief that you yearn for. 

Studies found that foods rich in antioxidants and Vitamins A, C, E were found to reduce inflammation. These foods help fight the free radicals that cause oxidative stress and ultimately exacerbate inflammation. 

Free radicals are negatively charged particles that search for positively charged particles to bond with. The body itself produces free radicals and can process some of it. 

But when too many free radicals are produced, they cause oxidative stress, and this has been found to cause inflammation. The food that you eat can also produce free radicals and exacerbate this inflammation. 

If you’ve arthritis, you must avoid foods that cause inflammation and eat these 5 foods instead.


Nuts are a good source of protein and also help reduce cholesterol and inflammation. They’re rich in antioxidants and alpha-linoleic acid (ALA) which is an anti-inflammatory. 

Studies have shown that people who made nuts a significant part of their diet experienced lesser inflammation than those who didn’t. 

Peanuts are the most inexpensive and filling snack that anyone can get their hands on. They’re rich in magnesium which helps reduce inflammation. 

Almonds are rich in vitamin E, and monounsaturated fatty acids that are anti-inflammatory. You can add slivers of almonds to fruits and curries to get the crunch and the relief from pain. The same goes for pistachios. 

You can experience relief from the inflammation if you munch nuts regularly. 

Green Leafy Vegetables

Green leafy vegetables like spinach, cabbage, cauliflower, etc., have antioxidants that help fight free radicals and reduce the inflammation they cause. 

Spinach, in particular, has compound kaempferol that helps reduce inflammation caused due to rheumatoid arthritis. 

Cauliflower and cabbage also have a compound called sulforaphane. Studies have shown that this compound blocks the inflammation process in cells. 

Other studies have also found that vegetables like cauliflower and cabbage prevent the occurrence of rheumatoid arthritis if eaten frequently. 


Citrus fruits like lemon and oranges help in the synthesis of collagen, which is essential in repairing tissues, ligaments, and bone. Collagen helps fight the inflammation caused due to arthritis. 

That’s not all. Citrus fruits are also rich in vitamin C, which also helps fight inflammation. 

So, you can start with a glass of freshly squeezed orange juice or make yourself a bowl of lemon rice to get your daily dose of Vitamin C and pain relief. 

Both white and darker varieties of grapes help fight inflammation caused due to arthritis. This is because grapes contain resveratrol and antioxidants, which help fight inflammation. 

Resveratrol also improves your heart health, and its anti-inflammatory effects are comparable to that of commonly used drugs like NSAIDs. 


Beans contain plenty of fibre. They also help reduce C-reactive Protein (CRP) that causes inflammation. 

They are also rich in magnesium and other minerals that not only reduce inflammation but also help keep your heart and immune system healthy. 

Beans like rajma can easily be used to make curries and incorporate into your diet. They can also be boiled and eaten as a snack.


No Indian household is complete without turmeric or manjal. Studies show that turmeric and its compounds help reduce the effects of arthritis. 

Studies were conducted in 2016 to gauge the effectiveness of turmeric and its compounds against arthritis. 

Authors of the study concluded that there was plenty of evidence which suggests that ingesting 1000 mg of curcumin every day for 1.5- 3 months reduces the pain and inflammation due to arthritis. 

They found that curcumin present in turmeric is more effective than commonly used anti-inflammatory drugs like Ibuprofen (Advil) and diclofenac (Voltaren).

The compounds present in turmeric block inflammatory agents and help reduce joint inflammation due to arthritis. 

The study concluded that people who have arthritis could include turmeric as a dietary supplement apart from undergoing regular physiotherapy. 

A 2006 study also found that turmeric is more effective in preventing arthritis than preventing inflammation itself. 

Turmeric certainly helps in the reduction of inflammation, but it’s also a blood thinner. So, if you’ve already been prescribed blood thinners or are pregnant, you must use turmeric sparingly. 


Inflammation can be caused because of oxidative stress from free radicals. Foods that are rich in antioxidants like Vitamins A, C , and E and minerals like magnesium help reduce the effects of inflammation due to arthritis. 

Here are 5 foods that help reduce the inflammation and give you relief from the pain. 

Nuts: Peanuts, Almonds, and Pistachios. Most nuts have monounsaturated fatty acid that are anti-inflammatory. 

Leafy Vegetables: Spinach has kaempferol. Cabbage and cauliflowers have sulforaphane and can also prevent the occurrence of RA. 

Fruits: Citrus fruits are rich in vitamin C, which helps fight inflammation. Grapes have resveratrol which is good for your heart and a potent anti-inflammatory. 

Beans: They are rich in fiber and help fight C-Reactive Protein, an inflammatory agent. 

Turmeric: Curcumin present in turmeric helps reduce inflammation and prevents arthritis. 

All the above foods are commonly found in an Indian household and can easily be made a significant portion of your diet. 

But if you have other conditions apart from arthritis or are allergic to certain foods, consult your doctor or dietician for a diet plan that suits you. 

We’ve helped countless patients return to their everyday life after battling with arthritis. 

Also, share this article if you found it useful and comment your queries below!

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