Fatty fish
Fatty fish — like salmon, mackerel, and herring — is one of the best sources of omega-3 fatty acids. These compounds suppress the production of enzymes that erode cartilage, the primary cause of arthritis pain. Omega-3s fight both the inflammation that irritates osteoarthritis and the symptoms of rheumatoid arthritis. Aim for two or three 4-6-ounce servings every week.

Cherries
Cherries can reduce the number of gout attacks you experience show research. Plus, cherries contain compounds known as anthocyanins that reduce inflammation. Grab a handful of the fruit for snacking, or down an occasional glass of tart cherry juice with no sugar added.

Green tea
Green tea contains many compounds, including antioxidants and polyphenols, that reduce inflammation and slow the cartilage destruction associated with arthritis. People with rheumatoid arthritis benefit from a specific antioxidant known as EGCG, short for epigallocatechin-3-gallate, that prevents the production of molecules that cause joint damage.

Avocados
Avocados are rich in heart-healthy monounsaturated fats and the carotenoid lutein, an anti-inflammatory compound. Each serving also has ample amounts of vitamin E, which may serve to boost the health of your connective tissue. This combination of nutrients may decrease some of the joint damage commonly seen during the earliest stages of osteoarthritis.