Berries
Berries contain lots of nutrients including vitamins, minerals and antioxidants, which may partially account for their unique ability to reduce inflammation.
According to a small study, consuming 40 grams of freeze-dried blueberry powder every day for four months improved stiffness, pain, and gait performance in 79 people with knee osteoarthritis, compared to placebo. [6]
Another small study in people with knee osteoarthritis and obesity showed that taking 50 grams of a freeze-dried strawberry beverage decreased markers for inflammation and reduced pain and degradation or cartilage in 26 weeks. Strawberries are also known to reduce inflammation markers, such as tumor necrosis factor-alpha, in adults with knee osteoarthritis.
Take advantage of these great health benefits of berries by adding any of the wide variety of berries to your diet. Strawberries, blueberries, and blackberries are just a few options that satisfy your sweet tooth and provide plenty of arthritis-fighting nutrients.