The way you eat may affect your health – positively or negatively. There are foods that are known to cause or worsen diseases. And then there are some that may help. While there is no “arthritis diet” that you are required to follow, making small changes may lead to some positive results.

By eating right, you may able to better manage your osteoarthritis or reduce the pain.

Here is an overview of some of the foods that may help.

Fruits and Vegetables

For some people, fruits and vegetables may not be appetizing. But of these contain antioxidants that work to reduce inflammation. You  may notice relief in pain, and thereby improved activity and function.

In addition to relieving pain, antioxidants may also slow its progression.

Modifying your diet with Antioxidants rich fruits may also help you manage your weight, reducing pressure on your joints.

Some of the best fruits that contain antioxidants include pomegranate, raspberries, and strawberries.

Vitamin D Rich Foods

Foods that are rich in vitamin D may also help those with osteoarthritis. Research shows that such foods work to prevent the breakdown of cartilage and thereby narrowing of the joint spaces.

Some foods that are rich in vitamin D include eggs, fortified milk, shrimp, salmon, and sardines. You may also want to add tofu, yogurt, and orange juice to your diet.

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of healthy fat that can be found in seafood such as salmon, herring, mackerel, and sardines.

We know arthritis leads to inflammation, which can lead to pain.

To alleviate inflammation and to reduce the onset of arthritis, adding omega-3 fatty acids is an effective option. The omega-3 fatty acid suppresses inflammation and reduce the development of enzymes that break down cartilage.


Bioflavonoids have anti-inflammatory effects that are similar to medications such as aspirin and ibuprofen. Some foods that contain bioflavonoids include broccoli, blueberries, currants, kale, and leeks.


Spices are perhaps the easiest choices to add to your diet because they will also improve the flavor of the food. Medical research has shown that there are many  spices that have anti-inflammatory effects.

Spices that are recommended for individuals with osteoarthritis include turmeric and ginger. These spices are easy to add in any dish.  Ginger can be added to tea.