When searching for the right foods for aches and pains related to arthritis or even carpal tunnel, you’ll want to focus on the anti-inflammatory properties. When you can reduce inflammation, you may be able to ease the pain, swelling, stiffness, and beyond. In fact, about 25% of those with rheumatoid arthritis say that they notice a difference in their discomfort level depending on their diet.

Here are some of the key foods to look for:

Fish

Fish with the omega-3 fatty acid, like salmon and mackerel, have been shown to effectively break down compounds that can cause inflammation. Vitamin D in fish can also be powerful fighters against both rheumatoid arthritis and osteoarthritis.

Garlic

Some of the best food on the planet is loved specifically for its garlic. What’s better than smelling garlic sautéing on the stove? Knowing that your arthritis pain might be reduced when you eat it. That’s because garlic has been shown to have anti-inflammatory effects as well as boost the immune system – it’s a very soothing combination, and a delicious one too!

Ginger

Many athletes swear by ginger to ease muscle soreness after a workout, and it’s a common dietary addition to those with osteoarthritis. It’s a superfood through and through, and one you should consider both as a food and beverage (ginger tea).

Green Vegetables

Broccoli, bok choy, kale, cabbage, Brussel sprouts, and other cruciferous vegetables are amazing anti-inflammatories. They’re also excitingly versatile, able to go into all sorts of dishes, from stews to stir-fries.

Soy

Tofu and edamame are excellent sources of the anti-inflammatory benefits of soy, which is rich in omega-3 fatty acids. (If you couldn’t tell by now, omega-3 is a great indicator of an arthritis-relieving food group.)

While light and dark soy sauce have some of the benefits, they’re well-known for their saltiness, and those with joint pain should be particularly weary of salt. Too much is bad for anyone, but common rheumatoid arthritis medication actually increases sodium retention.

Berries and Grapes

Berries are deceivingly small, but each one packs a serious punch of some of the best nutrients for us, including those that break down inflammatory elements. Strawberries, blueberries, and blackberries are especially excellent. Grapes have antioxidants as well, particularly resveratrol and proanthocyanidin, which have been studied for their ability to treat joint pain.

Olive and Sesame Oil

An essential of Asian cuisine, sesame oil has a lot of health benefits, being shown to specifically help with arthritis by promoting blood circulation from its zinc and copper, plus other anti-inflammatory effects. Similarly, olive oil’s anti-inflammatory elements are comparable to that of omega-3 fatty acids in effectiveness.

Cherry Juice

Try having two servings of unsweetened tart cherry juice by drinking eight ounces in the morning and eight at night. Studies have shown that this can reduce arthritis symptoms. If you’re adverse to tartness, the inflammatory properties make it worth pushing through. You’ll likely acquire the taste after just a few days.

The Ultimate Meal

Photo credit: www.newideafood.com.au

You can make a million different dishes with the above, but we found a great combination to get you started. For the main course, try this baked ginger soy fish with Asian greens, which is chock-full of so much mentioned above. For dessert, of course, you’ll want a helping of fresh berries. Be sure to pick up a bottle of tart cherry juice to wash it down!