There’s not a more discussed topic concerning osteoarthritis relief than diet. This obsession makes sense — diet is one of the few things patients can control while fighting a condition that seems to do little else beyond stripping them of their independence. The science is by no means settled when it comes to diet and arthritis, and it seems like every day there’s a new study claiming something different. But here are a few diet basics you can count on and apply to your daily life:

1. Antioxidants

During inflammation, your body produces something called “free radicals” — basically the unpaired, cell-attacking molecules behind the aging process that are released in response to toxins in your system. Foods rich in antioxidants help lessen the damage done by free radicals, and slow the progression of arthritis.

Antioxidant-rich foods come in all shapes and sizes, but usually include at least one of these elements:

• Vitamin C in most citrus and berries, vegetables and colorful peppers
• Selenium in nuts, tuna, crab, and whole grains
• Beta carotene in sweet potatoes, carrots, squash, and greens
• Beta cryptoxanthin in peppers, corn, oranges, watermelon and squash
• Anthocyanidins in most berries, eggplant, plums, and red onion.
• Quercetin in onions, leeks, cherries, tomatoes, blueberries, cocoa powder and red apples.

2. Savory Soys

Soy products like tofu, soy milk and tempeh protect bones through compounds called isoflavones — organic compounds that might also help prevent breast and prostate cancer — plus heavy doses of vitamin E and calcium.

3. Omega 3 Fatty Acids (Salmon, Most Seafoods, Some Eggs, Flaxseeds, Seaweed)

Omega-3s make up one of the healthiest groups you can eat. The fatty acids suppress the production of cytokines and other enzymes that damage bone cartilage. While studies have only proven omega-3s’ positive benefits for rheumatoid arthritis, many experts are recommending the acids for osteoarthritis as well.

4. Extra-Virgin Olive Oil

This ubiquitous oil is rich in monounsaturated fat — known also as the “good’ fat — which does wonders for the body by protecting against inflammation. The magic ingredient? Again — antioxidants, this time specifically in a form called polyphenols. An easy way to get more olive oil in your diet is by substituting it for butter or vegetable oil while cooking.

Visit our Guide to Joint Health for more arthritis health and lifestyle tips and remember to continue using Castiva Warming Arthritis Pain Relief Lotion with Capsaicin or Castiva Cooling Arthritis Pain Relief Lotion for fast acting temporary relief from arthritis and joint pain.