Inflammation can be a positive thing. For instance, say you cut yourself, white blood cells will rush to the area and cause inflammation to protect the wound from foreign invaders. However, when inflammation is chronic in nature, such as with rheumatoid arthritis, it can cause painful and even debilitating consequences that impact the quality of life.

However, research shows that arthritis sufferers can do their part by eliminating certain known inflammatory food from their diets,  taking prescription medications (i.e., Humira, Xeljanz, and Olumiant medicine for RA pain relief) while also adding certain foods known for their antioxidant and anti-inflammatory prowess.

1. Raspberries and blueberries
Attention rheumatoid arthritis sufferers! If you don’t consume dark berries (i.e., strawberries, blackberries, raspberries, blueberries, and even cherries) in your diet, it’s about time you pay more attention to these natural anti-inflammatories. Not to mention, dark-hued berries make excellent additions to many dishes, which include smoothies, yogurt parfaits, salad, and cereal toppers. Plus, the natural antioxidants (i.e., anthocyanins) and plant compounds (i.e., quercetin and rutin) within are known to reduce inflammation linked to rheumatoid arthritis.

2. Fatty fish
Seafood lovers rejoice (if you don’t like seafood, omega 3 fatty supplements work as well). Certain fatty fish catches (i.e., trout, mackerel, salmon, and sardines) are loaded with taste and healthy omega-3 fatty acids, which are known to reduce inflammation. In fact, a 2009 study published by the National Institutes points out that diets rich in fatty fish (twice or more per week) greatly relieved joint pain in arthritic individuals.

3. Turmeric
If you like to keep things spicy, the Arthritis Foundation has great news for you! Turmeric, the brightly yellow spice used in curries and soups, is loaded with natural anti-inflammatory compounds, known as curcumin, which has been shown to reduce stiff joints and inflammation, similarly to RA medications like xeljanz .

4. Ginger
Another win for the spice rack! Ginger, the tangy smelling spice and tea, can also reduce inflammation, so says the findings from a 2002 lab study from the National Institutes of Health. During the study, researchers gave rodents ginger spice for 4-weeks duration, and found the rats respond positively to the natural compounds within ginger, which are linked to blocking the inflammatory response in animals and humans.

5. Walnuts
If you like to snack on nuts, the great news is that walnuts, in addition to providing that satisfying crunch, are also known for their anti-inflammatory benefits. In fact, walnuts, like omega 3 fatty fish, are loaded with vitamin E and antioxidants, also reputed to relieve chronic joint pain.