What fruit is good for arthritis

Arthritis is a common health condition involving chronic inflammation in your joints. It causes pain and damage to joints, bones, and other body parts depending on the type (1).

Osteoarthritis, which is noninflammatory, is the most common — though over 100 types exist. In fact, up to 40% of men and 47% of women may be diagnosed with osteoarthritis during their lifetime (1).

Meanwhile, rheumatoid arthritis (RA) and psoriatic arthritis are inflammatory conditions that are considered autoimmune diseases. Gout is another common type of inflammatory arthritis (1).

Research shows that dietary interventions, such as eliminating certain foods and beverages, may reduce symptom severity in people with inflammatory arthritis and osteoarthritis, as well as improve their overall quality of life.

Here are 8 foods and beverages to avoid if you have arthritis.

You should limit your sugar intake no matter what, but especially if you have arthritis. Added sugars are found in candy, soda, ice cream, and numerous other foods, including less obvious items like barbecue sauce.

A study in 217 people with rheumatoid arthritis noted that among 20 foods, sugar-sweetened soda and desserts were the most frequently reported to worsen RA symptoms (2).

What’s more, sugary beverages like soda may significantly increase your risk of arthritis.

For example, in a study in 1,209 adults ages 20–30, those who drank fructose-sweetened beverages 5 times per week or more were 3 times likelier to have arthritis than those who consumed few to no fructose-sweetened drinks (3).

Furthermore, a large study in nearly 200,000 women associated a regular intake of sugar-sweetened soda with an increased risk of RA (4).

Some research links red and processed meat to inflammation, which may increase arthritis symptoms.

For example, diets heavy in processed and red meats demonstrate high levels of inflammatory markers like interleukin-6 (IL-6), C-reactive protein (CRP), and homocysteine (5, 6).

The study in 217 people with RA mentioned above also found that red meat commonly worsened RA symptoms. Additionally, a study in 25,630 people determined that high red meat intake may be a risk factor for inflammatory arthritis (2, 7).

Conversely, plant-based diets that exclude red meat have been shown to improve arthritis symptoms (5).

Gluten is a group of proteins in wheat, barley, rye, and triticale (a cross between wheat and rye). Some research links it to increased inflammation and suggests that going gluten-free may ease arthritis symptoms (8, 9).

What’s more, people with celiac disease are at a greater risk of developing RA. Likewise, those with autoimmune diseases like RA have a significantly higher prevalence of celiac disease than the general population (10, 11).

Notably, an older, 1-year study in 66 people with RA found that a gluten-free, vegan diet significantly reduced disease activity and improved inflammation (9, 12).

Although these findings are promising, more research is needed to confirm whether a gluten-free diet alone benefits people with arthritis.

Ultra-processed items like fast food, breakfast cereal, and baked goods are typically high in refined grains, added sugar, preservatives, and other potentially inflammatory ingredients, all of which may worsen arthritis symptoms.

Research suggests that Western diets rich in heavily processed foods may increase your risk of RA by contributing to inflammation and risk factors like obesity (13, 14).

What’s more, in a study in 56 people with RA, those who ate higher amounts of ultra-processed food showed increased heart disease risk factors, including higher levels of glycated hemoglobin (HbA1c), a long-term marker of blood sugar control (15).

As such, processed foods may worsen your overall health and increase your risk of other diseases.

As alcohol may worsen arthritis symptoms, anyone with inflammatory arthritis should restrict or avoid it.

A study in 278 people with axial spondyloarthritis — inflammatory arthritis that primarily affects the spinal cord and sacroiliac (SI) joints — tied alcohol intake to increased spinal structural damage (16).

Studies have also shown that alcohol intake may increase the frequency and severity of gout attacks (17, 18, 19, 20).

Moreover, chronic alcohol consumption is associated with an increased risk of osteoarthritis, though not all studies have found a significant link (21, 22).

Diets high in omega-6 fats and low in omega-3 fats may worsen symptoms of osteoarthritis and rheumatoid arthritis (23, 24).

These fats are necessary for health. However, the imbalanced ratio of omega-6s to omega-3s in most Western diets may increase inflammation (25).

Reducing your intake of foods high in omega-6 fats, such as vegetable oils, while increasing your intake of omega-3-rich foods like fatty fish may improve arthritis symptoms (24).

Cutting back on salt may be a good choice for people with arthritis. Foods high in salt include shrimp, canned soup, pizza, certain cheeses, processed meats, and numerous other processed items.

A mouse study found that arthritis was more severe in mice fed a high salt diet than in those on a diet containing normal salt levels (27).

Additionally, a 62-day mouse study revealed that a low salt diet decreased the severity of RA, compared with a high salt diet. Mice on the low salt diet had less cartilage breakdown and bone destruction, as well as lower inflammatory markers, than mice on the high salt diet (28).

Interestingly, researchers have suggested that high sodium intake may be a risk factor for autoimmune diseases like inflammatory arthritis (29, 30).

A study in 18,555 people tied high sodium intake to an increased risk of RA (31).

Advanced glycation end products (AGEs) are molecules created through reactions between sugars and proteins or fats. They naturally exist in uncooked animal foods and are formed through certain cooking methods (32).

High protein, high fat animal foods that are fried, roasted, grilled, seared, or broiled are among the richest dietary sources of AGEs. These include bacon, pan-fried or grilled steak, roasted or fried chicken, and broiled hot dogs (33).

French fries, American cheese, margarine, and mayonnaise are also rich in AGEs (33).

When AGEs accumulate in high amounts in your body, oxidative stress and inflammation may occur. Oxidative stress and AGE formation are tied to disease progression in people with arthritis (33, 34).

In fact, people with inflammatory arthritis have been shown to have higher levels of AGEs in their bodies than people without arthritis. AGE accumulation in bones and joints may also play a role in the development and progression of osteoarthritis (35, 36).

Replacing high AGE foods with nutritious, whole foods like vegetables, fruits, legumes, and fish may reduce the total AGE load in your body (33).

If you have arthritis, a healthy diet and lifestyle may help improve your symptoms.

Research shows that you should avoid certain foods and beverages, including highly processed foods, red meat, fried foods, and those rich in added sugars.

Keep in mind that lifestyle factors like your activity level, body weight, and smoking status are also vital to managing arthritis.

If you have arthritis, you know just how devastating this condition can be.

Arthritis is a term for a class of diseases that cause pain, swelling and stiffness in the joints. It can affect people of all ages, genders and ethnic backgrounds.

There are many different types of arthritis. Osteoarthritis is one type, which develops in joints with overuse. Another type is rheumatoid arthritis, an autoimmune disease in which your immune system attacks your joints (1, 2).

Fortunately, there are many foods that can ease inflammation and may help relieve some of the joint pain associated with arthritis.

In fact, one survey found that 24% of those with rheumatoid arthritis reported that their diet had an impact on the severity of their symptoms (3).

This article will look at 10 of the best foods to eat if you have arthritis.

Fatty fish varieties such as salmon, mackerel, sardines and trout are high in omega-3 fatty acids, which have been shown to have potent anti-inflammatory effects.

In one small study, 33 participants were fed either fatty fish, lean fish or lean meat four times each week. After eight weeks, the fatty fish group had decreased levels of specific compounds related to inflammation (4).

An analysis of 17 studies found that taking omega-3 fatty acid supplements decreased joint pain intensity, morning stiffness, the number of painful joints and use of pain relievers in patients with rheumatoid arthritis (5).

Similarly, a test-tube study showed that omega-3 fatty acids reduced several inflammatory markers that are involved in osteoarthritis (6).

Fish is also a good source of vitamin D, which can help prevent deficiency. Multiple studies have found that rheumatoid arthritis may be associated with low levels of vitamin D, which could contribute to symptoms (7, 8).

The American Heart Association recommends including at least two servings of fatty fish in your diet each week to take advantage of the beneficial anti-inflammatory properties (9).

Summary: Fatty fish is high in omega-3 fatty acids and vitamin D, both of which may be

beneficial for reducing inflammation and the severity of arthritis symptoms.

Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain, and even damage organs, such as your heart and liver.

But what you eat also affects another organ — your skin.

As scientists learn more about diet and the body, it’s increasingly clear that what you eat can significantly affect the health and aging of your skin.

This article takes a look at 12 of the best foods for keeping your skin healthy.

Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. They’re rich sources of omega-3 fatty acids, which are important for maintaining skin health (1).

Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. In fact, an omega-3 fatty acid deficiency can cause dry skin (1, 2).

The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV rays (2, 3).

Some studies show that fish oil supplements may help fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus (4).

Fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin.

Getting enough vitamin E is essential for helping protect your skin against damage from free radicals and inflammation (5).

This type of seafood is also a source of high quality protein, which is needed for maintaining the strength and integrity of your skin (5).

Lastly, fish provides zinc — a mineral vital for regulating the following:

• inflammation
• overall skin health
• the production of new skin cells

Zinc deficiency can lead to skin inflammation, lesions, and delayed wound healing (6).

SUMMARY

Fatty types of fish like salmon contain omega-3 fatty acids that can reduce inflammation and keep your skin moisturized. They’re also a good source of high quality protein, vitamin E, and zinc.

Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin (7).

Getting enough of these fats is essential to help keep skin flexible and moisturized.

One study involving over 700 women found that a high intake of total fat — specifically the types of healthy fats found in avocados — was associated with more supple, springy skin (8).

Preliminary evidence also shows that avocados contain compounds that may help protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of aging (8, 9).

Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage. Most Americans don’t get enough vitamin E through their diet.

Interestingly, vitamin E seems to be more effective when combined with vitamin C (5).

Vitamin C is also essential for healthy skin. Your skin needs it to create collagen, which is the main structural protein that keeps your skin strong and healthy (10).

Vitamin C deficiency is rare these days, but common symptoms include dry, rough, and scaly skin that tends to bruise easily.

Vitamin C is also an antioxidant that helps protect your skin from oxidative damage caused by the sun and the environment, which can lead to signs of aging (10).

A 100-gram serving, or about 1/2 an avocado, provides 14% of the Daily Value (DV) for vitamin E and 11% of the DV for vitamin C (11).

SUMMARY

Avocados are high in beneficial fats and contain vitamins E and C, which are important for healthy skin. They also pack compounds that may protect your skin from sun damage.

Walnuts have many characteristics that make them an excellent food for healthy skin.

They’re a good source of essential fatty acids, which are fats that your body cannot make itself.

In fact, they’re richer than most other nuts in both omega-3 and omega-6 fatty acids (12, 13).

A diet too high in omega-6 fats may promote inflammation, including inflammatory conditions of your skin like psoriasis.

On the other hand, omega-3 fats reduce inflammation in your body — including in your skin (13).

While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare.

Because walnuts contain a good ratio of these fatty acids, they may help fight the potential inflammatory response to excessive omega-6.

What’s more, walnuts contain other nutrients that your skin needs to function properly and stay healthy.

One ounce (28 grams) of walnuts contains 8% of the DV for zinc.

Zinc is essential for your skin to function properly as a barrier. It’s also necessary for wound healing and combating both bacteria and inflammation (14).

Walnuts also provide small amounts of the antioxidants vitamin E and selenium, in addition to 4–5 grams of protein per ounce (28 grams) (12).

SUMMARY

Walnuts are a good source of essential fats, zinc, vitamin E, selenium and protein — all of which are nutrients your skin needs to stay healthy.

In general, nuts and seeds are good sources of skin-boosting nutrients.

Sunflower seeds are an excellent example.

One ounce (28 grams) of sunflower seeds packs 49% of the DV for vitamin E, 41% of the DV for selenium, 14% of the DV for zinc, and 5.5 grams of protein (15).

SUMMARY

Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin.

Beta carotene is a nutrient found in plants.

It functions as provitamin A, which means it can be converted into vitamin A in your body.

Beta carotene is found in oranges and vegetables such as carrots, spinach, and sweet potatoes (5, 16).

Sweet potatoes are an excellent source — one 1/2-cup (100-gram) serving of baked sweet potato contains enough beta carotene to provide more than six times the DV of vitamin A (17).

Carotenoids like beta carotene help keep your skin healthy by acting as a natural sunblock.

When consumed, this antioxidant is incorporated into your skin and helps protect your skin cells from sun exposure. This may help prevent sunburn, cell death, and dry, wrinkled skin.

Interestingly, high amounts of beta carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance (5).

SUMMARY

Sweet potatoes are an excellent source of beta carotene, which acts as a natural sunblock and may protect your skin from sun damage.

Like sweet potatoes, bell peppers are an excellent source of beta carotene, which your body converts into vitamin A.

One cup (149 grams) of chopped red bell pepper contains the equivalent of 156% of the DV for vitamin A (18).

They’re also one of the best sources of vitamin C. This vitamin is necessary for creating the protein collagen, which keeps skin firm and strong.

A single cup (149 grams) of bell pepper provides an impressive 211% of the DV for vitamin C (18).

A large observational study involving women linked eating plenty of vitamin C to a reduced risk of wrinkled and dry skin with age (19).

SUMMARY

Bell peppers contain plenty of beta carotene and vitamin C — both of which are important antioxidants for your skin. Vitamin C is also necessary to create collagen, the structural protein that keeps your skin strong.

Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C (20).

It also contains lutein, a carotenoid that works like beta carotene. Lutein helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled.

But broccoli florets also pack a special compound called sulforaphane, which boasts some impressive potential benefits. It may even have anti-cancer effects, including on some types of skin cancer (21, 22).

Sulforaphane is likewise a powerful protective agent against sun damage. It works in two ways: neutralizing harmful free radicals and switching on other protective systems in your body (22, 23).

In laboratory tests, sulforaphane reduced the number of skin cells UV light killed by as much as 29%, with protection lasting up to 48 hours.

Evidence suggests sulforaphane may also help maintain collagen levels in your skin (23).

SUMMARY

Broccoli is a good source of vitamins, minerals, and carotenoids that are important for skin health. It also contains sulforaphane, which may help prevent skin cancer and protect your skin from sunburn.

Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene.

Beta carotene, lutein, and lycopene have been shown to protect your skin against damage from the sun. They may also help prevent wrinkling (24, 25, 26).

Because tomatoes are rich in carotenoids, they’re an excellent food for maintaining healthy skin.

Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil. Fat increases your absorption of carotenoids (27).

SUMMARY

Tomatoes are a good source of vitamin C and all of the major carotenoids, especially lycopene. These carotenoids protect your skin from sun damage and may help prevent wrinkling.

Soy contains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body.

Isoflavones may benefit several parts of your body, including your skin.

One small study involving middle-aged women found that eating soy isoflavones every day for 8–12 weeks reduced fine wrinkles and improved skin elasticity (28).

In postmenopausal women, soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong (29).

These isoflavones not only help to protect the cells inside your body from damage but also your skin from UV radiation — which may reduce the risk of some skin cancers (30, 31, 32).

SUMMARY

Soy contains isoflavones, which have been shown to improve wrinkles, collagen, skin elasticity, and skin dryness, as well as protect your skin from UV damage.

If you need one more reason to eat chocolate, here it is: The effects of cocoa on your skin are pretty phenomenal.

After 6–12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experienced thicker, more hydrated skin.

Their skin was also less rough and scaly, less sensitive to sunburn, and had better blood flow — which brings more nutrients to your skin (33).

Another study found that eating 20 grams of high-antioxidant dark chocolate per day could allow your skin to withstand over twice as much UV radiation before burning, compared with eating low-antioxidant chocolate (34).

Several other studies have observed similar results, including improvements in the appearance of wrinkles. However, keep in mind that at least one study didn’t find significant effects (34, 35, 36, 37).

Make sure to choose dark chocolate with at least 70% cocoa to maximize the benefits and keep added sugar to a minimum.

SUMMARY

Cocoa contains antioxidants that may protect your skin against sunburn. These antioxidants may also improve wrinkles, skin thickness, hydration, blood flow, and skin texture.

Green tea may help protect your skin from damage and aging.

The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways.

Like several other antioxidant-containing foods, green tea can help protect your skin against sun damage (38, 39, 40).

One 12-week study involving 60 women found that drinking green tea daily could reduce redness from sun exposure by up to 25%.

Green tea also improved the moisture, roughness, thickness, and elasticity of their skin (41).

While green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk, as there’s evidence that milk could reduce the effect of green tea’s antioxidants (42).

SUMMARY

The catechins found in green tea are powerful antioxidants that can protect your skin against sun damage and reduce redness, as well as improve its hydration, thickness and elasticity.

Red grapes are famous for containing resveratrol, a compound that comes from the skin of red grapes.

Resveratrol is credited with a wide range of health benefits, among them is reducing the effects of aging.

Test-tube studies suggest it may also help slow the production of harmful free radicals, which damage skin cells and cause signs of aging (7, 43).

This beneficial compound is also found in red wine. Unfortunately, there’s not much evidence that the amount of resveratrol you get from a glass of red wine is enough to affect your skin.

And since red wine is an alcoholic beverage, there are negative effects to drinking it in excess.

It’s not recommended to start drinking red wine just because of its potential health benefits. Instead, you should increase your intake of red grapes and berries.

SUMMARY

Resveratrol, the famous antioxidant found in red grapes, may slow your skin’s aging process by impairing harmful free radicals that damage your skin.

What you eat can significantly affect your skin health.

Make sure you’re getting enough essential nutrients to protect your skin. The foods on this list are great options to keep your skin healthy, strong, and attractive.