Joint pain caused due to arthritis can be excruciating. You must take rigid steps to avoid this pain. However, if despite all your efforts at preventing it, you still experience joint pains caused by arthritis, that’s because your daily diet is not equipped to fight this pain. This means you need to make some changes in your food habits if you really wish to get rid of this pain.

Here are some foods that you must consume regularly to help reduce your joint pains:

Green Vegetables

Eating fresh vegetables is the best way to remain healthy or to treat almost any condition in your body, including arthritis. Veggies like cabbage, broccoli, and Brussels contain a compound known as sulforaphane which has been proven to reduce the pace of damage to cartilages in the joints, which is the main cause of pain in the regions. You can consume them in various forms like add them to a salad, or consume them as a stir-fried dish with other vegetables.

Sardines and Tuna

An increase in inflammation in the joints is a major cause of arthritis pain. Omega 3 fatty acids have proven to reduce inflammation in the body. That is why you must consume food that is a rich source of omega 3 fatty acids.

Fish like tuna and sardines are very rich in omega 3 fatty acids and therefore must be included in your daily diet. Keep in mind that both these products are quite rich in sodium as well and if you are trying to limit your sodium intake, you should look for canned sardines with low sodium content. In case you can’t consume fish, you should consider taking a supplement for the omega 3 acids.


Oily fish aren’t the only sources of the omega 3 fatty acids. If you want to increase your consumption of the acid, you must add nuts like walnut and almonds to your daily diet. Along with several other health benefits, they will also help reduce the inflation in your joints and thus, help ease your pain. You can eat some along with your breakfast or snack on them when you feel hungry. As they are quite filling, you’ll also end up eating less food which will help you in weight management, an important aspect of reducing joint pain.

Tart Cherries

Along with being delicious, tart cherries also provide you with a number of health benefits. Anthocyanin, a naturally occurring ingredient in the cherries that gives them their signature red color, has been shown to ease pain in the joints. People who consumed tart cherries regularly saw a steady decrease in the pain they experienced. The compound helps relax the muscles and reduces stiffness in the body, which leads to you being able to move your joints without the pain.


Garlic is widely used in a number of cuisines because it adds quite a lot of flavor to the meals. On top of that, garlic also has natural properties that can help slow down the damage to your cartilages by limiting the presence of enzymes that damage them in your body. This is possible because of a compound called diallyl disulfide which is present in garlic in larger quantities.

While its effects are still not exactly proven by the scientific community, it is widely believed by experts that including garlic in our diet is a good choice because it has a number of other health benefits as well.


Turmeric is a spice used widely in Indian and Chinese cuisine because of the unique flavour it adds to the food. Not just that, turmeric has a number of known health benefits that help make the meals it is included to healthy.

In fact, it also helps deal with joint pain as it has excellent anti-inflammatory properties. The spice has been known to cure pain caused even due to chronic inflammation of the joints. You can consume turmeric by adding it to almost any meal you are cooking or by adding it to milk or a glass of warm water.

Foods Rich in Vitamin C

Vitamin C is a very important vitamin for the body. It has a number of health benefits including anti-inflammatory properties. In fact, a recent study showed that people who had a good consumption of vitamin c were almost 11% less likely to end up getting Osteoarthritis compared to people whose intake of the vitamin was low.

There are a number of foods that are rich in vitamin C like lemons, strawberries, and pineapples. However, make sure your consumption does not exceed 65 to 85 milligrams because large doses of Vitamin C increase the risk of Kidney stones.

Olive Oil

Normally, most of our food is cooked in sunflower or peanut oil. It’s high time you give up on using these oils because several studies have demonstrated how they increase the inflammation in the body, thus, increasing your joint pain. Instead of this, you should use olive oil. It has anti-inflammatory properties amongst some of its other health benefits which will help reduce your pain. Not just that, cooking food in olive oil will make it lighter and help you in weight management.

Mustard Oil

Mustard oil is quite beneficial for your body as it has several naturally-occurring compounds that can offer you relief from different ailments. Mustard oil has anti-inflammatory properties which can be of great help in reducing joint pains caused by osteoarthritis.

Moreover, in some studies, it was shown that the oil has some properties that can block the response of certain pain receptors in the body, which again, can help ease your pain. You must include it in your daily diet by adding it to different meals while cooking.

Living with arthritis pain is not easy. However, if you make sure to include all the above foods into your diet, you will be able to ease your pain to a great extent. Remember, your weight plays a major role in determining your Arthritis condition, so you must include all the foods mentioned above in normal quantities so that you don’t end up being overweight.