8 fruits to reduce arthritis pain in winter

Published on:17 December 2023, 13:00pm IST

While there is no cure for arthritis, adopting a healthy and balanced diet can play a crucial role in managing its symptoms. According to Anjana B Nair, a Consultant Dietitian, eating these 8 fruits for arthritis can reduce pain and improve overall joint health.

Why does arthritis pain worsen in winter?
arthritis woman

Arthritis is primarily caused by inflammation of the joints, often stemming from autoimmune disorders, wear and tear, or genetic factors. In winter, cold weather exacerbates symptoms due to reduced blood flow, causing stiffness and pain. The cold can also affect joint fluid viscosity, making movement more challenging. Additionally, people tend to be less active in colder months, contributing to stiffness. Overall, arthritis worsens in winter due to a drop in temperature and reduced physical activity. Warmth, gentle exercise, and proper medical management can help alleviate symptoms during this season. However, you need to pay attention to your diet as well. Image courtesy: Adobe Stock


Berries, such as strawberries, blueberries, raspberries, and blackberries, are rich in antioxidants known as polyphenols. These compounds have anti-inflammatory properties that mayhelp reduce inflammation associated with arthritis. Additionally, berries are packed with vitamins, including vitamin C, which is essential for collagen formation and joint health. Image courtesy: Adobe Stock


Papaya is a tropical fruit that contains papain, an enzyme with anti-inflammatory properties. Papain may help reduce joint pain and swelling in individuals with arthritis. Additionally, papaya is a good source of vitamins A and C, which contribute to joint health by promoting tissue repair and reducing oxidative stress. Image courtesy: Adobe Stock


Pineapple is a tropical fruit that contains bromelain, an enzyme with anti-inflammatory properties. Anjana says, “Bromelain may help reduce joint pain and inflammation associated with arthritis.” Pineapple also provides vitamin C, manganese, and other nutrients that support overall joint health. Image courtesy: Adobe Stock

Tart cherries
Tart cherries

Tart cherries, also known as sour cherries, contain anthocyanins and other antioxidants that have been studied for their anti-inflammatory effects. Some research suggests that consuming tart cherry juice may help alleviate the symptoms of osteoarthritis and gout. These cherries may have a similar impact on other forms of arthritis by reducing inflammation and providing relief from joint pain. Image courtesy: Adobe Stock


Avocado is a nutrient-dense fruit that offers a variety of health benefits. It contains monounsaturated fats, which have anti-inflammatory effects. Anjana says, “Avocados also provide vitamin E, an antioxidant that may help protect joint tissues from oxidative damage.” Including avocados in the diet can contribute to overall joint health and well-being. Image courtesy: Adobe Stock


Bananas are nutritious fruits that can be a valuable addition to an arthritis-friendly diet. They are rich in potassium, which plays a role in maintaining proper fluid balance in the body. Adequate potassium levels may help prevent stiffness and muscle cramps, providing relief for individuals with arthritis. Image courtesy: Adobe Stock

Citrus fruits
Oranges and citrus fruits

Citrus fruits, including oranges, grapefruits, lemons, and limes, are rich in vitamin C. It is crucial for collagen synthesis, which is essential for maintaining the health of cartilage and connective tissues in the joints. "Consuming citrus fruits can contribute to the overall well-being of joints by supporting the repair and maintenance of joint structures." says Anjana. Image courtesy: Adobe Stock


Watermelon is a hydrating and refreshing fruit that contains lycopene, a powerful antioxidant. While lycopene is more commonly associated with tomatoes, watermelon also contains this compound, which has anti-inflammatory effects. Staying adequately hydrated is important for joint health, and water-rich fruits like watermelon contribute to overall hydration. Image courtesy: Adobe Stock