Food is one of the primary triggers that can worsen symptoms of arthritis. Any person affected with arthritis has to know what food is good and what they should avoid. Since processed food is a key trigger of inflammation, doctors and dieticians recommend eating fresh food over processed food. They can also include seasonal fruits and vegetables rich in calcium and other nutrients and contain anti-inflammatory properties.

Fall is a great season for some fresh and locally grown vegetables and fruits. Listed below are some foods that can help strengthen bones, fight inflammation, and reduce symptoms of arthritis.

1. Pumpkin
Pumpkin is one of the known fighters of inflammation. It is rich in fiber and low on calories. It also has nutrients like beta carotene, vitamin C, and magnesium, which can fight inflammation. You can make soups, gravies, and pies and include them twice a week in your menu.

2. Apples
Apples contain a compound called polyphenols that can help reduce inflammation. They also have multiple phytonutrients that can help reduce joint pain and aches. It can be an ideal snack. You can add it to salads or wraps or stew them. An apple a day is the way to go for those with arthritis. Apple can also delay the advancement of arthritis significantly.

3. Sweet potatoes
Sweet potatoes are rich in anthocyanins and choline, which can both prevent and reduce inflammation. Since arthritis is a chronic and degenerative condition, including sweet potatoes regularly can be beneficial for those with arthritis.

4. Winter squashes
Squashes are rich in vitamins A, B, and C and other nutrients like potassium, iron, zinc, copper, and calcium. These nutrients are good for bone, joints, muscles, and cartilage. They are also rich in antioxidants which can help fight inflammation. You can roast or bake them and add them to soups and gravies. Use each of the following squashes in turns at least once or twice a week:

• Kabocha
• Hubbard
• Delicata
• Butternut
• Acorn

5. Leafy green vegetables
Our body’s metabolic process produces by-products called free radicals which can damage cells and cause inflammation. Green leafy vegetables are known sources of antioxidants that can fight and destroy these free radicals. They are also rich in calcium that is crucial for bone health.

• Arugula
• Beets
• Chard
• Spinach
• Radish
• Romaine
• Kale

6. Persimmon
Persimmons are a berry that grows on trees. They look like a tomato and have a tart taste. With their multiple health benefits, a few varieties are now grown in the U.S. They are superfoods containing abundant quantities of vitamin C, which is a powerful antioxidant. Eating one persimmon a day can supply the required vitamin C intake. It can help you fight and prevent inflammation. It can also neutralize the free radicals that cause inflammation.

7. Beets
Betalains are compounds that give beetroot its color. Betalains are antioxidants that can fight inflammation, directly helping those with arthritis. Beets also contain nitrates. Nitrates are helpful to filter and removing inflammation-causing compounds from our bloodstream.