6 Essential Anti-Inflammatory Fruits for Relieving Arthritis Symptoms

Numerous studies have confirmed that common fruits such as strawberries, avocados, and sour cherries have anti-inflammatory properties that help reduce pain, thereby improving the quality of life for people with arthritis.

Understanding Arthritis

Arthritis is a leading cause of chronic pain, limited mobility, and disability. Between 2019 and 2021, approximately 53.2 million adults in the United States were diagnosed with arthritis, with the majority being 45 years. The condition is particularly prevalent among patients with chronic obstructive pulmonary disease (COPD), dementia, disability, stroke, and heart disease, according to the Centers for Disease Control and Prevention (CDC).

Arthritis encompasses around 100 conditions affecting joints and surrounding tissues. Osteoarthritis, or degenerative arthritis, is the most common form. It typically affects the joints in the hands, knees, lower back, neck, and hips, and currently has no cure. While medication can relieve pain, it cannot halt or reverse cartilage damage, which tends to worsen with age.

Inflammation damages the cartilage, the cushioning at the ends of bones, causing joint space to narrow and resulting in pain, swelling, stiffness, and bone spurs. This condition can also contribute to loss of mobility, insomnia, fatigue, and depression. People with osteoarthritis are nearly three times more likely to develop multiple serious chronic conditions compared to those without the condition.

The Role of Antioxidants

Since oxidative stress and apoptosis (cell death) signaling pathways play a crucial role in the development of osteoarthritis, attenuating these pathways may help manage the condition. Consuming an adequate amount of antioxidants through the diet to counter oxidative stress and inflammation may be an effective strategy for preventing and alleviating osteoarthritis.

Studies have shows that the polyphenolic compounds found in fruits exhibit antioxidant and anti-inflammatory effects, which can help prevent and alleviate joint degeneration. Six fruits, in particular, have been shown to be beneficial for joint health and are recommended by the Arthritis Foundation and other related organizations.

Pomegranate

Pomegranate has been used as a medicinal herb for thousands of years. Rich in polyphenols, including anthocyanins and flavonoids, it offers antioxidant, anti-inflammatory, and anti-cancer properties.

Consuming pomegranate may help inhibit cartilage breakdown and the production of inflammatory mediators associated with arthritis. In vitro studies show that pomegranate fruit extract can suppress inflammation and reduce cartilage degradation, offering effective protection for human cartilage without being toxic to its cells.

A study evaluating the antioxidant efficacy of common polyphenol-rich beverages in the United States found that pomegranate juice had the highest antioxidant activity when compared to red wine and the juices from grapes, blueberries, cranberries, black cherries, apples, and oranges. A clinical trial involving 38 patients with knee osteoarthritis showed that those who drinking 200 milliliters of pomegranate juice daily for six weeks experienced improved physical function and reduced stiffness, along with a decrease in cartilage-breakdown enzymes and increased antioxidant capacity.

Human, animal, and in vitro studies have shown that pomegranate has beneficial effects in improving osteoarthritis symptoms, as well as reducing inflammation, oxidative stress, and apoptosis, according to a 2021 systematic review.

Incorporating pomegranate into salads or plain yogurt can effectively enhance its anti-inflammatory effects, as recommended by the Cleveland Clinic.

Avocado

Avocado is popular for its high content of monounsaturated fatty acids, potassium, vitamin E, and fiber. One avocado contains approximately 21 percent of the recommended daily intake of vitamin E. Avocado is also rich in carotenoids, including lutein. Both vitamin E and lutein have antioxidant and anti-inflammatory properties. Notably, avocado and soybean unsaponifiables (ASU) supplements, widely used to alleviate osteoarthritis, contain one-third avocado oil extract.

In 2019, a group of researchers at the University of Pennsylvania discovered that avocado seeds are also rich in antioxidant polyphenols and various phytochemicals, exhibiting more potent antioxidant and anti-inflammatory properties than the fruit’s flesh. Avocado fruit extract has been shown to reduce the production of nitric oxide and other pro-inflammatory cytokines associated with osteoarthritis.

While avocado seeds contain a natural fungicide called persin, its toxicity to humans is minimal, according to Eric Berg, a large quantity would need to be consumed to trigger any adverse reactions, he added. Therefore, eating avocado seeds is considered safe, provided they are dried and ground into a powder before consumption.

Berries

Berries, including strawberries, cranberries, blueberries, and raspberries, are rich in vitamins, minerals, and antioxidants such as flavonoids and other polyphenols. A clinical trial showed that berries are effective in reducing pain and inflammation associated with arthritis.

Another clinical trial on strawberries highlighted their ability to improve inflammation and cartilage degradation in patients with osteoarthritis. Specifically, strawberries have been shown to significantly reduce patients’ constant, intermittent, and total pain.

Berries are among the most effective foods for alleviating pain in arthritis patients, according to Dr. Wessam Labib, director of geriatric medicine at Loma Linda University’s Department of Family Medicine. With the wide variety of berries available, everyone can find something to enjoy.

Tart Cherries

Tart cherries are relatively sour and can be eaten raw, but they are more commonly processed into dried fruit, preserves, juice, or used as filling for frozen or canned cherry pies. Rich in polyphenols and vitamin C, tart cherries offer strong antioxidant and anti-inflammatory properties, making them one of the top anti-inflammatory fruits recommended by the Arthritis Foundation.

A clinical trial conducted by American researchers found that after 21 consecutive days of tart cherry juice consumption, women aged 40 to 70 with osteoarthritis experienced improvements in oxidative stress and inflammation markers. Tart cherry juice sold in the United States is typically concentrated and should be diluted with water according to the instructions before consumption.

A 2018 review published in the journal Nutrients found that eating sweet or tart cherries can reduce oxidative stress and inflammation, which in turn helps alleviate arthritis symptoms. Cherries are also a rich source of tryptophan, serotonin, and melatonin, which can improve sleep quality. This is particularly important as people with arthritis often experience poor sleep, which can exacerbate their symptoms.

Watermelon

Watermelon is a quintessential summer fruit—refreshing and juicy, perfect for cooling off. It is packed with antioxidants like lycopene, vitamin C, beta-carotene, and polyphenols. These compounds help protect joint cartilage cells from oxidative stress and inflammation, thereby alleviating joint discomfort.

The antioxidant and anti-inflammatory properties of watermelon can also help reduce oxidative stress and inflammation caused by exercise or physical activity, which may contribute to the prevention of arthritis.

Banana

Bananas are a good source of potassium and magnesium, both of which support bone density and may help alleviate arthritis symptoms. A large banana provides 9 percent of the recommended daily intake of magnesium.

Magnesium is an essential trace element that must be obtained through the diet. Magnesium metabolism tends to decline with age. Studies have shown that supplementation can reduce apoptosis in chondrocytes (joint cartilage cells) and promote their proliferation and differentiation, potentially preventing or slowing joint cartilage degradation.

Additionally, banana peels are rich in polyphenolic compounds that exhibit anti-inflammatory and T-cell immunomodulatory effects.

However, similar to other potassium-rich foods, two groups of people should monitor their banana intake: those with impaired kidney function or kidney disease and those taking antihypertensive medications such as angiotensin-converting enzyme (ACE) inhibitors or angiotensin receptor blockers (ARBs) like Cozaar, as these medications can elevate blood potassium levels.