Inflammation and arthritis go hand in hand. More often than not, pain experienced by people with arthritis is because of inflammation in the joints. In rheumatoid arthritis, the synovium (the soft tissue that lines several joints and tendons) is affected. In age-related osteoarthritis, there is pain because of the wear and tear of the cartilage.

Certain foods like cheese and alcohol can trigger inflammation, but other foods can reduce or help fight it. Here is a list of some of the top anti-inflammatory foods that help tackle arthritis:

1. Green tea
Green tea has been around for centuries. Made from unfermented leaves, green tea contains the strongest, most potent catechins among all tea varieties. Catechins are antioxidants that help reduce inflammation by regulating the functioning of T-lymphocytes. These are the white blood cells that are responsible for triggering an immune response. Green tea also increases the activity of gamma-aminobutyric acid (GABA), a naturally occurring amino acid that has anti-anxiety effects. It also improves metabolism, and to some extent, promotes cardiac health.

2. Nuts and seeds
Including a variety of nuts and seeds in your diet will help control the body’s inflammatory responses. Walnuts and almonds, and seeds like flax or pine, are storehouses of alpha-linolenic acid, an anti-inflammatory omega-3-fatty acid. Most nuts are also rich in vitamin E and magnesium, both of which are inflammation suppressants. Unsalted nuts are ideal to have, because salt can cause water retention, which can trigger arthritis symptoms.

3. Fatty fish
The best sources of omega-3 fatty acids are cold-water fish like salmon and mackerel. The healthy fat in these fish reduces the intensity of joint pain and stiffness, which is primarily associated with rheumatoid arthritis. They also counteract the inflammatory markers connected to osteoarthritis. Fatty fish also contain vitamin D that strengthens the bones. However, if you have gout, then you should be aware that these fish often have high purine levels that could aggravate your symptoms.

4. Turmeric
This bright yellow spice contains curcumin, a chemical that inhibits chronic inflammation. Turmeric also reduces skin inflammation associated with psoriatic arthritis. It is generally not consumed raw, but Asian cuisines have plenty of dishes that use this potent spice. Additionally, turmeric is credited with reducing the risk of heart and brain diseases and even cancer.

5. Beetroot
Beetroot is a sweet, starchy root vegetable that is full of betalains. This pigment naturally inhibits inflammation. Beetroot is also rich in calcium, magnesium, and zinc, which are associated with robust bone health. The phytochemicals in this vegetable regulate the immune system and are potent antioxidants. Apart from being beneficial to arthritis patients, this fiber-rich vegetable is also associated with glowing skin and a healthy liver.

There are many factors that can trigger inflammation in the body, thereby hindering free movement. A healthy diet can help ease the symptoms related to this condition. However, make sure that you consult a physician before making any dramatic changes to your diet.