Best Superfoods to Help Relieve Your Arthritis Pain

Thankfully, there are tons of food items that can help reduce arthritis pain. Some of these foods have recently been categorized as “superfoods” that not only help reduce inflammation of your joints, but can also provide your body with various nutrients that can make you healthier overall. (Be sure to see my recommended list of books with anti-inflammatory recipes at the end of this post.)

Perhaps the most well-known of these “superfoods” isn’t actually a food, but a beverage: green tea.

Green Tea

Green tea naturally has anti-inflammatory qualities, so by drinking 2-3 cups of the tea a day, you can naturally and easily reduce inflammation in your joints and start to experience relief. Green tea is therefore considered a superfood, and is especially helpful if you have rheumatoid arthritis.

In addition to helping reduce your arthritis pain, green tea contains tons of antioxidants and nutrients that can have other powerful effects on your body, including improved brain function, fat loss, lowering your risk of cancer, and many other healthful benefits.


I was first introduced to Tofu in my late teens, when my roommate Ron Kruger and I were both vegetarians.  I thought it was kind of drab and tasteless, which it is, but the good thing is it picks up the flavors of any food it is paired with.  That’s why it’s popular in stir-fries and soups.

So what is tofu, anyway? Similar to cheese, tofu is made by curdling soy milk (that comes from, well, soybeans) and then pressing the curds into a soft, white substance that is typically sold in small blocks. The resulting product contains a type of protein with high amounts of soy in it, which many doctors say is excellent for treating and preventing certain types of arthritis. Regular consumption of tofu can also help with osteoarthritis, since it helps to strengthen the cartilage and prevent it from breaking down too quickly.



When it comes to fruit, bananas are one of the best when it comes to reducing arthritis pain. Bananas are considered a superfood because of all the nutrients they contain, especially potassium. Potassium is excellent for increasing bone density, which can be really helpful for arthritis. Bananas are also loaded with potassium, which has also been shown to help reduce inflammation. Bananas are really easy to add to your diet: eat one as a snack,  top your cereal with slices, mash them and make bread or muffins, etc.



Here’s a simple recipe you might enjoy:

Banana Bread

(Makes 2 loaves.)

What You’ll Need

• 6 bananas
• 3/4 cup melted unsalted butter
• 1 cup brown sugar
• 2 eggs
• 1 tbsp vanilla
• 3 cups flour (I use 1/2 white and 1/2 whole wheat)
• 2 tbsp baking soda
• 1/4 tsp salt


Utensils and Supplies

  • 2 loaf pans
  • pastry brush
  • large mixing bowl
  • fork
  • saucepan
  • measuring cups and spoons
  • whisk
  • medium mixing bowl


How to Make It

Step 1: Preheat Oven to 350 F.

Step 2: Grease a Loaf Pan with butter, oil or cooking spray.

Step 3: Mash Bananas with fork in a large mixing bowl.

Step 3: Melt Butter in a small saucepan.

Step 4: Combine Wet Ingredients and Sugar; mix with bananas until well combined.

Step 4: Mix Dry Ingredients in a separate bowl.

Step 6: Combine Wet and Dry Ingredients, stir just until well combined.

Step 7: Divide batter into 2 loaf pans, bake in 350 degree oven for 50-60 minutes. (Loaf is done when a toothpick inserted in the center comes out clean.

Allow to cool on a wire rack, then slice and serve. Freeze one loaf for a healthy treat later in a few weeks or months!



Another awesome superfood fruit that can help reduce your arthritis pain is the blueberry.  When I was  young man living in rural Southern Maine, many of my friends worked in the summers “raking” blueberries, and whenever I go back  for a visit, one of the favorite activities for the kids and grand kids is to go out with my parents to pick wild blueberries.  Although many of the berries don’t actually make it into the bucket, the ones that survive long enough end up in my mom’s freezer, or go directly into my favorite birthday “cake,” blueberry pie!

Blueberries are also one of the best sources for antioxidants, which help improve your immune system. A stronger immune system helps reduce inflammation, and is especially helpful if you have rheumatoid arthritis. Start eating blueberries regularly and you should begin noticing a difference soon. Add blueberries to your smoothies, put them on your salad, or mix them in with your ice cream or frozen yogurt.



Whole Grains

Whole grains are very good for you, and thankfully many bread and cereal manafacturers are now listening to consumer demand and including whole grains in their products. Whole grains are also considered a superfood because of the many types of nutrients they contain.  Whole grains also happen to lower inflammation in your joints, which helps reduce your arthritis pain. Try adding more whole grains to your diet with such products as whole grain bread, quinoa, and whole grain rice.

Consuming these superfoods will not only help reduce your arthritis pain, but can also add fiber to help with your digestion and add cancer-fighting antioxidents.  It’s a win-win situation all around, and just one more way you can help yourself and your family to Live Well, Eat Well, and Be Happy!

Lawrence J. Clark: The Mountain Man Gourmet!









p.s. Here are some excellent books with information and recipes to help you fight your arthritis pain with good nutrition:

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