40 Best Foods for Arthritis for Faster Recovery

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What is Arthritis?

40 Best Foods for Arthritis

List of Calcium Rich Vegetables for Arthritis

SNo. 

Vegetable Description Calcium Content (Per 100 grams)
1 Root Vegetables High in antioxidants, fibre, and anti-inflammatory properties. It helps to reduce arthritis symptoms. Examples: Carrots, Sweet Potatoes, Beets Calcium: 33 mg, Omega-3: 0.1 g
2 Cruciferous Vegetables Rich in vitamins C and K, antioxidants, and sulforaphane. Supports joint health and may reduce inflammation. Examples: Broccoli, Brussels Sprouts, Cauliflower Calcium: 47 mg, Omega-3: 0.1 g
3 Leafy Green Vegetables High in vitamins A, C, and K, antioxidants, and anti-inflammatory compounds. Supports bone health and may alleviate arthritis symptoms. Examples: Spinach, Kale, Swiss Chard Calcium: 99 mg, Omega-3: 0.7 g
4 Seaweed Rich in minerals like calcium and magnesium, it supports joint health. Examples: Nori, Wakame, Kombu Calcium: 1680 mg, Omega-3: 0.5 g
5 Bell Peppers Rich in vitamin C and antioxidants. It may help reduce inflammation and support joint health. Examples: Red, Yellow, Green Bell Peppers Calcium: 10 mg, Omega-3: 0.1 g
6 Tomatoes Contains lycopene, vitamin C, and antioxidants. It may help reduce inflammation and protect against arthritis. Examples: Cherry Tomatoes, Roma Tomatoes Calcium: 10 mg, Omega-3: 0.1 g
7 Onions Contains quercetin, which may have anti-inflammatory properties. It may help alleviate arthritis symptoms. Examples: Red Onion, White Onion, Yellow Onion Calcium: 23 mg, Omega-3: 0.1 g
8 Garlic Contains allicin, which may have anti-inflammatory properties. It may help reduce arthritis symptoms. Examples: Cloves of Garlic Calcium: 181 mg, Omega-3: 0.1 g
9 Cucumber High water content and antioxidants. It helps hydrate the body and reduce inflammation in arthritis. Examples: English Cucumber, Persian Cucumber Calcium: 16 mg, Omega-3: 0.1 g

List of Calcium Rich Fruits for Arthritis

SNo.

Fruits Description Calcium Content (Per 100 grams)
10 Cherries Contains anthocyanins, which have anti-inflammatory properties.

Calcium: 16 mg

Omega-3: 0.03 g

11 Berries (e.g., strawberries, blueberries) Rich in antioxidants and vitamin C, it may help reduce inflammation.

Calcium: 16 mg

Omega-3: 0.16 g

12 Pineapple Contains bromelain, known for its anti-inflammatory properties.

Calcium: 13 mg

Omega-3: 0.1 g

13 Oranges High in vitamin C, an antioxidant that may reduce inflammation.

Calcium: 40 mg

Omega-3: 0.1 g

14 Papaya Contains papain, which may help reduce inflammation.

Calcium: 20 mg

Omega-3: 0.1 g

15 Grapes Rich in antioxidants and resveratrol, it may help reduce inflammation.

Calcium: 10 mg

Omega-3: 0.05 g

16 Kiwi High in vitamin C and potassium, it may help with joint health.

Calcium: 34 mg

Omega-3: 0.1 g

17 Apples Rich in antioxidants and fibre, it may help reduce inflammation.

Calcium: 6 mg

Omega-3: 0.02 g

18 Watermelon Contains lycopene and citrulline, which may help reduce inflammation.

Calcium: 7 mg

Omega-3: 0.15 g

19 Pomegranate Rich in antioxidants, it may help reduce inflammation

Calcium: 10 mg

Omega-3: 0.05 g

20 Mango Rich in vitamins A and C, it may help reduce inflammation.

Calcium: 11 mg

Omega-3: 0.01 g

21 Bananas High in potassium, it may help with joint health

Calcium: 5 mg

Omega-3: 0.01 g

22 Guava Rich in vitamin C and antioxidants may reduce inflammation

Calcium: 18 mg

Omega-3: 0.04 g

List of Dairy Products and Nuts for Arthritis

SNo.

Dairy products and Nuts Description Calcium Content (Per 100 grams)
23 Yoghurt Contains calcium and probiotics, which are beneficial for bone health.

Calcium: 121 mg

Omega-3: 0.1 g

24 Cheese Good source of calcium and protein and helps in bone formation and muscle health. Examples: Cheddar Cheese, Mozzarella Cheese, Swiss Cheese

Calcium: 721 mg

Omega-3: 0.1 g

25 Milk Rich in calcium and vitamin D, important for bone health and immune function. Examples: Whole Milk, Skim Milk, Soy Milk

Calcium: 125 mg

Omega-3: 0.1 g

26 Walnuts Contains omega-3 fatty acids and antioxidants, which may reduce inflammation and support heart health.

Calcium: 98 mg

Omega-3: 9.1 g

27 Flaxseeds High in omega-3 fatty acids and fibre, it may reduce inflammation and support digestive health.

Calcium: 255 mg

Omega-3: 22.8 g

28 Chia Seeds Rich in omega-3 fatty acids and fibre, it may reduce inflammation and support heart health.

Calcium: 631 mg

Omega-3: 17.8 g

29 Sesame Seeds A good source of calcium and other minerals supports bone health and hormone balance.

Calcium: 975 mg

Omega-3: 0.1 g

List of Vegetarian Food for Arthritis

SNo.

Vegetarian Food Description Calcium Content (Per 100 grams)
30 Lentils High in protein and fibre, it may help reduce inflammation. Calcium: 19 mg, Omega-3: 0.4 g
31 Quinoa Contains protein, fibre, and magnesium and supports joint health. Calcium: 17 mg, Omega-3: 0.7 g
32 Beans (e.g., kidney beans, black beans) Rich in protein, fibre, and antioxidants, may reduce inflammation Calcium: 143 mg, Omega-3: 0.2 g
33 Seaweed (e.g., nori, wakame) Contains minerals like calcium and magnesium, supports joint health Calcium: 1680 mg, Omega-3: 0.5 g
34 Tomatoes Rich in lycopene, which may help reduce inflammation Calcium: 10 mg, Omega-3: 0.1 g

List of Non-Vegetarian Food for Arthritis

SNo.

Non-Vegetarian Food Description Calcium Content (Per 100 grams)
35 Fatty Fish (e.g., salmon, mackerel, sardines) Rich in omega-3 fatty acids, it may reduce inflammation. Calcium: 12 mg, Omega-3: 1.5-2.5 g
36 Lean Poultry (e.g., chicken breast, turkey) Good source of protein and low in saturated fats. Calcium: 12 mg
37 Eggs Rich in protein and vitamin D, which are important for bone health. Calcium: 56 mg, Omega-3: 0.6 g
38 Shrimp Low in fat and calories, good source of protein and omega-3s. Calcium: 97 mg, Omega-3: 0.3 g
39 Oysters Rich in zinc, which is important for joint health. Calcium: 56 mg, Omega-3: 0.2 g
40 Sardines Rich in calcium and omega-3 fatty acids. Examples: Canned Sardines in Olive Oil, Sardine Fillets Calcium: 382 mg, Omega-3: 1.5-2.5 g

Causes of Arthritis

Symptoms of Arthritis

How to Maintain a Healthy Diet for Arthritis?

10 Food Items to Avoid When Suffering from Arthritis

Diet is important when it comes to managing arthritis. It can either relieve symptoms or make them worse. If you have arthritis, here are ten things on your menu that you should avoid at all costs to avoid aggravating the situation and your well-being.

SNo.

Food Items Reason to Avoid
1 Processed Foods High in additives and preservatives, which may trigger inflammatory responses.
2 Sugary Drinks Excessive sugar consumption can lead to weight gain, increasing stress on joints and exacerbating inflammation.
3 Fried Foods Fried foods contain unhealthy trans fats, which can contribute to inflammation and worsen arthritis symptoms.
4 Red Meat High in saturated fats and purines, which can increase inflammation and might aggravate arthritis pain.
5 White Bread and Pasta Refined carbohydrates in white bread and pasta can spike blood sugar levels, leading to inflammation and joint pain.
6 Alcohol Alcohol consumption can disrupt sleep patterns, weaken the immune system and lead to dehydration, eventually exacerbating arthritis symptoms.
7 Dairy Products Some dairy products contain proteins that may trigger inflammation in certain individuals, worsening arthritis symptoms.
8 Chocolate High in sugar and may contain caffeine, which can contribute to inflammation and exacerbate arthritis pain in some people.
9 High-Sodium Foods Excessive sodium intake can lead to water retention and exacerbate inflammation in arthritis.
10 Artificial Sweeteners Some artificial sweeteners have been linked to increased inflammation and may worsen arthritis symptoms.

Side Effects of an Unhealthy Diet for Arthritis

FAQs about Food Items for Arthritis Patients