Rheumatoid Arthritis Awareness Day 2025 falls on February 2. This day is marked to raise awareness around the chronic autoimmune disease. Rheumatoid arthritis (RA) happens when your body's immune system starts attacking its tissues. It primarily affects the joints, resulting in pain, swelling, and stiffness. While no food can cure RA, an anti-inflammatory diet can play a significant role in symptom management. Dr. Aneesa Kapadia, consultant (Rheumatology) at Jaslok Hospital & Research Centre, tells us more.
5 Best Foods for Rheumatoid Arthritis Patients
"Dietary choices can help reduce rheumatoid arthritis symptoms, support joint health, and improve overall well-being," says Dr. Aneesa Kapadia. She suggests five nutrient-dense foods, particularly relevant to Indian diets for those who have RA:
1. Fatty Fish
Why It Helps: Rich in omega-3 fatty acids, fatty fishes like rohu, surmai, and pomfret reduce inflammation, joint pain, and stiffness while supporting heart health. A 2017 meta-analysis in Rheumatology International found that omega-3s significantly lower joint swelling and morning stiffness.
Options for Vegetarians: Flaxseeds, walnuts, and chia seeds.
Serving Tips: Prepare fish in light curries or grill it. Add ground flaxseeds to roti dough or yogurt.
2. Leafy Greens & Cruciferous Vegetables
Why It Helps:Vegetables like spinach, methi, cabbage, and broccoli contain antioxidants and sulforaphane, which reduce inflammation. A Frontiers in Nutrition (2018) study linked cruciferous vegetable consumption to lower inflammatory markers.
Serving Tips: Prepare methi parathas, spinach dal, or broccoli stir-fries.
3. Turmeric (Haldi)
Why It Helps: Turmeric’s active compound, curcumin, has potent anti-inflammatory effects. A Journal of Medicinal Food (2016) study confirmed curcumin’s ability to reduce RA symptoms.
Serving Tips: Add turmeric to dals, curries, or milk (haldi doodh). Pair with black pepper to enhance absorption.
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4. Berries & Local Antioxidant-Rich Fruits
Why It Helps: Fruits like amla, jamun, and pomegranate are rich in polyphenols, which reduce oxidative stress and inflammation, as highlighted in Arthritis Research & Therapy (2020).
Serving Tips: Eat fresh amla or drink its juice, enjoy jamun as a snack, and add pomegranate seeds to salads.
5. Healthy Oils (Mustard Oil, Virgin Coconut Oil)
Why It Helps: Mustard oil provides omega-3s, and virgin coconut oil contains anti-inflammatory MCTs. A Clinical Nutrition (2019) study found that healthy fats help lower inflammation.
Serving Tips: Use mustard oil for cooking vegetables or fish curry. Drizzle coconut oil over dishes.
"Excess weight worsens joint stress and inflammation. RA patients should focus on portion control, whole grains, and avoiding processed foods. For diabetes, prioritize low-GI foods; for hypertension, reduce salt; for heart health, avoid trans fats. Combining these dietary strategies with medical treatment and regular follow-ups ensures optimal results," wraps up Dr. Aneesa Kapadia.
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