Berries help arthritis
Tons of antioxidants, vitamins and minerals are crammed into each serving of berries, which may partially account for their unique ability to decrease inflammation.
Additionally, berries are rich in quercetin and rutin, two plant compounds that boast a huge number of benefits for your health.
In one test-tube study, quercetin was found to block some of the inflammatory processes associated with arthritis (24).
Another study gave rats quercetin and rutin supplements, both of which decreased arthritis-related inflammation (25).
Spinach help arthritis
Leafy greens like spinach are full of nutrients, and some of their components may actually be able to help decrease inflammation caused by arthritis.
Several studies have found that a higher intake of fruits and vegetables is linked to lower levels of inflammation (26, 27).
Spinach, in particular, contains plenty of antioxidants as well as plant compounds that can relieve inflammation and help fight disease (28).
Spinach is especially high in the antioxidant kaempferol, which has been shown to decrease the effects of the inflammatory agents associated with rheumatoid arthritis (29).
A 2017 test-tube study treated arthritic cartilage cells with kaempferol, and found it reduced inflammation and prevented the progression of osteoarthritis
8. Grapes help arthritis
Grapes are nutrient-dense, high in antioxidants and possess anti-inflammatory properties.
In one study, 24 men were given either a concentrated grape powder that was equivalent to about 1.5 cups (252 grams) of fresh grapes, or a placebo daily for three weeks. The grape powder effectively decreased levels of inflammatory markers in the blood (31).
Additionally, grapes contain several compounds that have been shown to be beneficial in the treatment of arthritis. For example, resveratrol is an antioxidant present in the skin of grapes.
In one test-tube study, resveratrol showed potential for helping prevent the thickening of the joints associated with arthritis by blocking the formation of rheumatoid arthritis cells (32).
Grapes also contain a plant compound called proanthocyanidin, which may have promising effects on arthritis. For example, one test-tube study showed that grape seed proanthocyanidin extract reduced inflammation related to the disease
Olive Oil help arthritis
Well-known for its anti-inflammatory properties, olive oil may have a favorable effect on arthritis symptoms.
In one study, mice were fed extra-virgin olive oil for six weeks. This helped stop the development of arthritis, reduce joint swelling, slow cartilage destruction and decrease inflammation (34).
In another study, 49 participants with rheumatoid arthritis consumed either fish oil or an olive oil capsule each day for 24 weeks.
At the end of the study, levels of a specific inflammatory marker had decreased in both groups — by 38.5% in the olive oil group and between 40–55% in the fish oil group (35).
Another study analyzed the diets of 333 participants with and without rheumatoid arthritis, finding that olive oil consumption was associated with a lower risk of the disease
Tart Cherry Juice help arthritis
Tart cherry juice is an increasingly popular beverage derived from the fruit of the Prunus cerasus tree.
This potent juice offers a wide array of nutrients and health benefits, and may even help reduce the symptoms of arthritis.
In one study, 58 participants received either two 8-ounce (237-ml) bottles of tart cherry juice or a placebo every day for six weeks.
Compared to the placebo, tart cherry juice significantly decreased symptoms of osteoarthritis and reduced inflammation (37).
In another study, drinking tart cherry juice for three weeks reduced the levels of inflammatory markers in 20 women with osteoarthritis (38).
Be sure to look for an unsweetened variety of tart cherry juice to make sure you don’t consume excess added sugar.
In combination with a healthy diet and other arthritis-fighting foods, a serving of unsweetened tart cherry juice per day may help decrease some of the symptoms of arthritis.