Foods That Help and Hurt

While no magic food will prevent every patient’s, a few dietary improvements can make a world of difference and may alleviate even the most daunting symptoms. One of the most important things is to improve your overall health and well-being to find out which foods can offer relief — and which should be banned from your table.

People who suffer from arthritis are familiar with the pains, cracks and pops define the condition. But small changes in your diet can yield big rewards in managing the disease.

1. Fatty fish (salmon, herring sardines) or any other food with omega-3 fatty acids, such as walnuts, soy beans, flax seeds, canola oil and pumpkin seeds. Fatty fish also contain vitamin D, which helps prevent swelling and soreness.

2. Extra-virgin olive oil - Olive oil contains oleocanthal, which blocks enzymes involved in inflammation. About 3 tablespoons of extra-virgin olive oil acts like one-tenth of a dose of ibuprofen,

3. Sweet peppers, citrus fruits and other vitamin C-rich foods - Vitamin C protects collagen, a major component of cartilage. Inadequate amounts may increase your risk for some kinds of arthritis.

4. Brazil nuts - Contain huge amounts of selenium – 272 micrograms in just three or four nuts, compared to 63 micrograms in 3 ounces of tuna.

5. Onions and leeks - Contain quercetin, an antioxidant that may inhibit inflammatory chemicals, much like aspirin and ibuprofen do.

6. Tart cherries - The magic ingredient is anthocyanins, the pigments that give cherries – and grapes, black raspberries and eggplant – their vibrancy. They’re also powerful antioxidants that cut inflammation.

7. Green tea - Studies show that certain antioxidant compounds in the brew lessen the incidence and severity of arthritis.

Foods to Avoid

1. Shellfish, red meat - Purine, a compound that’s abundant in shellfish, meats, high-fat dairy foods and beer, converts to uric acid. These foods are no-nos for people at risk for or suffering from gout: clams, oysters, mussels, anchovies, herring, mackerel, liver, brain, kidney and sweetbreads.

2. Sunflower, safflower, corn and soybean oils - They're high in omega-6 fatty acids, which increase inflammation. Watch out: These oils are prevalent in U.S.-made baked goods and snacks.

3. Sugar - Some studies suggest that sugar may increase inflammation. Although it offers a quick energy boost, the high doesn’t last, which can be a drag for arthritis sufferers who already suffer from fatigue. Sugar is also high in calories, which leads to weight gain and added pressure on your joints.