Though diet certainly isn’t a cure-all for arthritis, eating the right foods can help decrease inflammation and sometimes even slow the progression of this debilitating disease. Here are four superfoods that have been shown to reduce pain and joint stiffness, not to mention improve overall health.

Wild Salmon

Because arthritis is a disease of inflammation, the most effective-and logical-treatment is anything that fights inflammation. Omega-3 fats, which are abundant in fatty fish like wild salmon, are one of your body's best lines of defense against arthritis pain.  Omega-3s reduce stiffness and tenderness by suppressing the production of inflammatory compounds that attack your body's joints.

If you have trouble getting past salmon's fishy odor or taste, try serving it with a sweet maple, miso, or hoisin glaze to make your main entrée more enticing. (Mary Poppins was right, a spoonful of sugar helps the medicine go down!) I recommend buying wild salmon whenever possible because the farmed variety is higher in contaminants like PCBs and dioxins.

Sardines

You may think salmon has the market on omega-3 fats cornered, but sardines are an equally rich source of this potent anti-inflammatory ingredient. In fact, many fish oil supplements are made with sardine oil. Sardines even have a few other advantages over salmon--they are less expensive and one of the most sustainable fishes you can buy.

I realize sardines have a rather intense taste that can sometimes make them a hard sell, but there are plenty of delicious ways to enjoy them (really). Try mashing up canned sardines with mustard, low-fat mayo, and/or hot sauce and serving this spread with whole grain crackers. Or, mix canned sardines into a rich, spicy tomato sauce and serve over pasta. They're so darn good for you, it's worth experimenting with them in the kitchen!

Red Bell Peppers

Red bell peppers are blessed with a plentiful dose of vitamin C. In fact, one medium red bell pepper has more than twice as much vitamin C as an orange! Your body uses vitamin C to build collagen, a major component of the cartilage that helps cushion and support your joints. Research suggests that people who eat a diet low in vitamin C may have a greater risk of developing some types of arthritis.

Bell peppers are great in salads, soups, and stir-fries. I love cutting whole red bell peppers into eighths and using them as edible "scoops" or "dippers" for low-fat chicken salad and hummus. Kids love this too!

Acorn Squash

Smooth, sweet acorn squash is an incredibly concentrated source of carotenoids such as beta-carotene and beta-cryptoxanthin. These compounds are powerful antioxidants that may reduce the risk of developing inflammation-related disorders, including arthritis. Generally speaking, orange vegetables and dark leafy greens are the best foods for carotenoids.

Pureed squashes, like acorn and butternut, make delicious winter soups.  I like blending my soup with reduced-sodium chicken or vegetable broth and fat-free evaporated milk to keep it on the light side. Serve up a bowl with a dollop of non-fat Greek yogurt for a little flavor and color contrast.

By Joy Bauer, M.S., R.D., C.D.N.