Anti-Inflammatory Indian Diet Plan for Rheumatoid Arthritis: 7 Day Diet with Recipes

The following is a no-fuss, 7-day Indian diet plan for rheumatoid arthritis featuring authentic and delicious Indian dishes, created and tested in South India. The diet plan is designed to reduce inflammation and relieve common symptoms of rheumatoid arthritis (RA) and psoriatic arthritis (PsA).

Recipes and nutritional summaries were reviewed by our in-house Mexican-American dietitian, an anti-inflammatory diet and brain health expert. Go figure. You must be thinking - these recipes are probably spicy and flavorful… and they are good for me too? What’s not to love?

Rheumatoid Arthritis and Its Ugly Cousin

RA and its ugly cousin, PsA, are progressive autoimmune diseases, which can be debilitating and even disfiguring, if left untreated. My doctor goes back and forth between the two as my diagnosis of choice. The thought of depending on pharmaceuticals for the rest of your life is a scary prospect for most, especially when they carry their own disturbing risks. 

As a new member of the RA community, I have a lot of opinions on the subject. I’m in my mid-40’s, but have days where I feel like my 92-year-old grandmother can outrun me. Wobbling down the stairs at 5 AM or playing soccer with my kid becomes a monumental task with achy and stiff joints. 

Persons with RA or PsA are all too familiar with waking up with hands that feel like they’ve been submerged in a bucket of cement all night.

Your body is fighting its very existence. Your immune system has chosen your joints and connective tissue as its victim.

You’re not entirely powerless. Like you, I’m looking for alternatives and ways to enhance the effects of my current treatment plan. 

There is promising research that shows key dietary changes can bring some relief to painful joints and stiffness, as well as lessen the number and duration of flares.

The Promise of an Anti-Inflammatory Diet

Adopting an anti-inflammatory diet boasts many benefits, such as increased energy and less of that brain fog that often accompanies RA and its treatment. Besides, who can think straight with a throbbing, tender elbow?

Early evidence suggests that an anti-inflammatory diet can help reduce the intensity and frequency of RA flares. Several studies show that diets high in saturated fats and red meat can alter microbiota in your gut, increasing the risk for RA and its severity. A growing number of studies find that fish oils (and the omega-3 they contain), vitamin D, high fiber foods, and probiotics, can significantly curb RA activity (1,2).

Still. There is no magic solution.

Let’s be clear. There is no existing, evidence-based set of dietary guidelines for persons with RA or PsA, at least none that have been recognized by the U.S. government’s health authorities. The lack of large, well-designed intervention trials make it difficult to confidently certify any particular diet at this point.

That said, changes in diet and lifestyle can be life changing, but every person’s physiology, environment, and genetic risk factors are distinct. Adopting an anti-inflammatory diet alone cannot alone substitute for medically directed advice from a medical provider who is monitoring your labs and knows your personal medical history.

I have fasted, rubbed every joint with CBD oil, and incorporated countless supplements into my routine, including vitamin D, turmeric, consumed volumes of homemade ginger water, and tried other holistic approaches. I can personally attest that these efforts have lessened the discomfort, but it was not until I incorporated my prescribed medication that I began to make significant strides towards mobility. 

How to Use This Diet Plan

We don’t expect you to be a professional cook, and hopefully you’ll find these recipes to be fairly straightforward, especially if Indian cuisine is already a staple in your home.

The selected foods and recipes are largely vegetarian, vegan, and pescatarian. These ingredients should be easy to find in India or found in your local international market in the U.S., and elsewhere.

Here are a few other important points before we get started.

Mind Your Calorie Intake

This diet plan is not intended for weight loss; however, you can easily adjust the portion sizes to suit your goals. Please refer to the recommended calorie intake in your home country. 

That amounts to 1,900 calories for women and 2,100 for men in India. In the U.S., land of abundance, that is a little higher - 2,000 for women and 2,500 for men.

Mix It Up

Some recipes are simple and straightforward. They can yield more than one serving that you can save for another busy day. Or else, double the amounts called for to make more for the family or have leftovers on hand.

Feel free to interchange items between meals (breakfast items with other breakfast items), or repeat the recipes that you enjoy most.

Beans

We do include some beans and legumes in the recipes featured here, such as mung beans and urad (black lentils). Paleo diet fanatics have given beans a bad rap.

However, mounds of research studies have proven that beans improve insulin control, reduce inflammation, and are even associated with greater longevity. As a Mexican here, it is near impossible to adhere to any diet that does not include frijoles (beans) in some form or another.

Did you try or tweak any of these recipes? Let us know how it went in the comments.

We wish to recognize Anushka Gangadharan, a skilled, health conscious home cook from South India for contributing her healthful recipes for this diet plan.

We would also like to thank Vanessa Aldaz, RD, MPH, dietitian and brain health expert, for her review on any claims made regarding the nutritional benefits and selection of ingredients contained in this article.

7 Day Anti-Inflammatory Indian Diet Plan for Rheumatoid Arthritis

Click on a meal in the table below to jump to the recipe - or click here for a summary on the anti-inflammatory benefits of key ingredients featured in these recipes

DAY 1

BREAKFAST: Poha

Ingredients

• Flattened rice (Poha) – 100 gm (2 cups)
• Roasted Peanuts – 50 g (1/2 cup)
• Chopped onion – 2 (medium)
• Green chili (slit) – 2 to 3
• Lemon juice – 2 tbsp
• Curry leaves – 15 to 17
• Cumin seeds – 1/2 tsp
• Mustard seeds – 1/2 tsp
• Turmeric powder – 1/3 tsp
•  Salt to taste
•  Oil – 3 to 4 tbsp
•  Chopped coriander leaves

Instructions

1. Wash the flattened rice 2 to 3 times until softened. Drain and keep to the side.
2. Heat oil in a pan and add mustard seeds. Add onions, curry leaves, and green chilies. Sauté for 2 to 3 minutes.
3. Add cumin seeds along with roasted peanuts, turmeric powder, and salt to taste.
4. Cook for a few minutes until they are almost done.
5. Add flattened rice to the pan, mix it well, and remove from the stove.
6. Add coriander leaves and sprinkle lemon juice.

LUNCH: Potato Sandwich

Ingredients

• Oil – 1 tbsp
• Cumin seeds – 1/2 tsp
• 1 medium-sized onion
• Curry leaves
• 1 chopped green chili
• Ginger paste – 1/2 tsp
• 1 large potato, cooked and roughly mashed
• Turmeric – 1/2 tsp
• Pepper – 1/4 tsp
• Garam masala – 1/2 tsp
•  Chili powder – 1/2 tsp
• Sliced wheat bread

Instructions

1. Add oil to a heated pan. Add cumin seeds, ginger paste, sliced onion, curry leaves, and chopped green chili. Sauté it for 2 to 3 minutes.
2. Add mashed potato, along with turmeric, pepper, garam masala, and chili powder. Cook until you smell the aroma.
3. Take sliced wheat bread and spread the potato mix as a thin layer and cover it with the other slice of bread.
4. Toast it on a skillet until both sides are golden.

DINNER: Beetroot Salad

Ingredients

• 1 medium beetroot, diced
• Oil – 1 tbsp
• 1 medium onion
• Chopped ginger – 1 tbsp
• Cumin seeds – 1 tsp
• Chopped coriander leaves – 1 tbsp
• Lemon juice – 1/2  tbsp
• Chopped green chili– 1 tbsp

Instructions

1. Boil the beetroot for 20 to 25 minutes.
2. Add oil to a pan and sauté onion and ginger for 5 minutes.
3. Add boiled beetroot cumin seeds and green chili.
4. Finish with coriander leaves and lemon juice.

DAY 2

BREAKFAST: Dalia Upma

Ingredients

• Dalia (broken wheat) - 1 cup
• Chopped carrot – 1/2 cup
• Oil – 2 tbsp
• Mustard seeds – 1 tsp
• Cumin seeds - 1 tsp
• Chopped green chili – 1/2 tbsp
• Chopped onion – 1/3 cup
• Turmeric powder – 1/4 tsp
• Chopped ginger – 1/2 tsp
•  Curry leaves – 6 to 7
•  Salt to taste

Instructions

1. Add oil to a heated pan. Add mustard seeds, cumin seeds. Stir at low flame for 2 to 3 minutes.
2. Add chopped green chili, onions, ginger, and curry leaves. Sauté for 3 minutes.
3. Add chopped carrots, stir well, and then add turmeric powder. Sauté till the carrots are done.
4. Add water and salt to the mix, heat until boiling. Add Dalia to the mix. Mix it well.
5. Stir until the water is completely absorbed and then add coriander leaves. Dalia upma is ready to serve.

LUNCH: Paalak Dosa

Ingredients

• Paalak (spinach) – 1/2 cup
• Chili powder – 1/2 tsp
• Ragi flour (finger millet powder)
• Rice flour – 5 tbsp
• Salt to taste
• Turmeric – 1/4 tsp
• Oil

Instructions

1. Grind spinach to form a paste.
2. Take ragi flour and rice flour in a bowl, add turmeric and salt. Mix it well.
3. Add spinach paste into the mix with a few tbsps of water. Mix it until it forms a dosa batter.
4. Add oil to the pan, pour the batter and spread it gently. Cook each side for a minute.
5. Paalak dosa is ready to serve.

DINNER: Baked Indian Mackerel

Ingredients

• 1 mackerel fish
• Garlic paste – 6 cloves
• Ginger paste – 2 tsp
• Turmeric – 1/2 tsp
• Chili powder – 1/4 tsp
• Crushed pepper – 1/2 tsp
• Lemon juice – 1 tsp
• Coriander paste – 1/2 tsp
• Salt for taste

Instructions

1. Clean and wash the mackerel thoroughly. Make cuts on both sides.
2. Mix the remaining ingredients to form a thick paste.
3. Apply the paste to the mackerel and marinate it for 10 to 15 minutes.
4. Bake the fish for 20 min (approximately 350℉ (180℃), or until the internal temperature has reached 145℉).
5. Mackerel is ready to serve.

DAY 3

BREAKFAST: Oatmeal with Berries 

Recipe makes ~ 8 half-cup servings

Ingredients

• Fresh berries – 1 cup
• Unsweetened almond milk – 1/2 cup
• Old fashioned oats – 2 cups
• Pinch of cinnamon powder
• Pinch of salt
• Flaxseed – 2 tbsp
• Water

Instructions

1. Boil 3 cups of water. Add in oats, salt, and flaxseeds.
2. Cook for 6 minutes in medium-low heat. Stir it occasionally.
3. Add almond milk and a pinch of cinnamon. Microwave it for 30 seconds, if desired.
4. Oatmeal is ready to serve.
5. Top it with freshly cut blueberries or strawberries.

LUNCH: Mixed Brown Rice

Ingredients

• Garlic – 8 cloves
• Ginger paste- 1/2 tsp
• Chopped green chilies (like serrano peppers) – 1 tsp
• Chopped onion – 1 cup
• Red chili sauce – 1 tbsp
• Cooked brown rice – 4 cups
• Black pepper – 1/2 tsp
• Salt
• Oil

Instructions

1. Heat oil in a pan. Add green chilies, onion, and salt. Sauté until the onions are transparent. Add ginger paste and garlic to it.
2. Add red chili sauce and pepper to the mixture. Sauté it for 2 to 3 minutes.
3. Add cooked brown rice to the mixture. Mix it well.
4. Serve mixed brown rice with a mint leaf on top.

DINNER: Mung Bean Thoran

Ingredients

• Mung bean – 2 cups
• Dry red chili – 2 to 3
• Red chili powder – 1/2 tsp
• Turmeric powder – 1/2 tsp
• Grated coconut – 1/2 cup
• Water – 3 cups
• Thick coconut milk – 2 tbsp

Instructions

1. To a pot, add the washed mung beans, water, coconut, salt, and turmeric powder. Once the water starts boiling, close the lid and cook for 15 to 20 minutes in low flame.
2. After 20 min, open the lid and mix it well.
3. Take a pan and heat oil, add cumin seeds, chili powder, and dry chili to it. Sauté for 1 to 2 minutes. Add it to the mung bean mixture and mix well.
4. Add coconut milk on top, and the mung bean is ready to serve.

DAY 4

BREAKFAST: Strawberry Chia Seed Smoothie

Ingredients

• Frozen strawberries – 2 cups
• 1 banana
• Almond milk – 1/2 cup to 1 cup
• Chia seeds – 2 tbsp

Instructions

1. Blend all the ingredients together.
2. Wait for 2 to 3 minutes for the chia seed to rise.
3. Smoothie is ready to serve.

LUNCH: Gobi Masala

Ingredients

• 1 medium cauliflower
• Salt to taste
• Turmeric powder – 1/4 tsp
• Chili powder – 1 tsp
• 2 medium onions
• Ginger (crushed) – 1 tsp
• Garlic (crushed) – 1 tsp
• Coriander powder – 1/2 tsp
• Garam masala – 1 tsp
•  Coriander leaves – 2 tsp
•  Curry leaves – 6 to 7

Instructions

1. Cut the cauliflower into uniform medium size florets, add salt, turmeric, and 2 cups of water to it, cook for 10 to 15 minutes in medium heat.
2. Then sauté chopped onion, ginger, garlic, coriander powder, and chili powder for 3 to 4 minutes.
3. Once the cauliflower is done, drain out the water. Add boiled cauliflower to the onion mixture and mix it well.
4. Finish it with garam masala, coriander leaves, and curry leaves.

DINNER: Indian Omelet

Ingredients

• 2 eggs
• Chopped capsicum (bell pepper) – 2 tbsp
• Chopped tomato – 1 tbsp
• Chopped green chili – 1 tsp
• Turmeric – 1/2 tsp
• Oil – 1/2 tbsp
• Chopped coriander leaves – 1/2 tsp
• Salt for salt

Instructions

1. Beat the egg for 2 minutes.
2. Add all the ingredients to it and mix well.
3. Grease the pan with oil. Pour the egg into it.
4. Cook both sides for almost 30 seconds.
5. Omelet is ready to serve.

DAY 5

BREAKFAST: Ragi Idli with Ginger Chutney

Ingredients

• Soaked urad dal – 1/2 cup
• Ragi powder – 1 ½ cup
• Salt
• Finely grated ginger – 1/2  cup
• Tamarind juice – 3 tbsp
• Coconut oil – 2 tbsp
• Mustard seeds – 1 tsp
• Dry red chili – 2 to 3
• Curry leaves – 6 to 7
• Turmeric powder – 1/2 cup
• Jaggery (like cane sugar or piloncillo) – 1/2 cup

Instructions

1. Grind urad dal after 5 hours of soaking. Mix ragi powder and salt to the urad dal.
2. Steam it for 10 to 14 minutes on medium heat. Idli is ready.
3. Heat coconut oil in a pan, add mustard seeds, dry red chilies, and curry leaves sauté it for a few minutes.
4. Add ginger and sauté till slightly browned. Add tamarind juice, turmeric powder, jaggery, and salt and cook for 4 to 5 minutes.
5. Serve idli with ginger chutney.

LUNCH: Tuna Sandwich

Ingredients

• Bread – 4 slices
• A can of spiced tuna
• Chopped lettuce – 1 cup
• 1 finely chopped onion
• Finely chopped bell pepper – 1/4 cup
• Tomato – 2 slices
• 1 finely chopped green chili
• Black pepper

Instructions

1. Drain the oil and water in the tuna can.
2. Mix lettuce, onions, green chili, and capsicum, add the chunks of tuna, and mix well.
3. Toast the slices of bread, spread a thick layer of the tuna mix.
4. Sprinkle some black pepper.
5. Cover it with the other slice of bread.
6. The tuna sandwich is ready to serve.

DINNER: Garlic Oats Soup

Ingredients                   

• Finely chopped garlic – 2 tsp
• Oil – 1 tsp
• Finely chopped onions – 1/4 cup
• Salt to taste
• Oats – 1/2 cup
• Chopped coriander leaves – 1 tbsp
• Pepper – 1/2 tsp

Instructions

1. Heat oil in a pan, add garlic and onion. Sauté it for 1 to 2 minutes In medium flame.
2. Add 2 cups of water, salt, and pepper. Stir it continuously for 2 minutes.
3. Add oats and coriander leaves, mix it well for 4 to 6 minutes.
4. Healthy garlic oats soup is ready to serve.

DAY 6

BREAKFAST: Masala Dosa

Ingredients

• Soaked urad dal – 1/2 cup
• Salt
• Soaked rice – 2 cups
• 1 medium onion, chopped
• 1 large potato, boiled
• 1 red chili
• Curry leaves
• Mustard – 1 tsp
• Chopped ginger – 1 tsp
• Turmeric – 1/4 tsp
• Chopped coriander leaves – 2 tsp

Instructions

1. Grind urad dal and rice to form a dosa batter. Add a pinch of salt to it.
2. Heat oil in a pan. add mustard, onion, ginger, red chili, curry leaves and sauté.
3. Add turmeric, coriander leaves along with the boiled potato and blend it well.
4. Grease oil in a Tawa (flat skillet) and spread a scoop of batter into a thin layer for crispy dosa.
5. Place 2 tbsp of prepared potato masala in the center of a dosa and roll it.
6. Masala dosa is ready.

LUNCH: Jowar Roti

Ingredients

• Jowar flour – 1 cup
• Salt to taste
• Oil

Instructions

1. Mix Jowar flour, salt, and water to form a thick dough.
2. Make dough balls then roll it to form a shape.
3. Heat oil in a pan. Cook both sides until it becomes golden.

DINNER: Avocado and Cucumber Salad

Ingredients

• 1 avocado, chopped
• Sliced bell peppers – 1/2 cup
• Cucumber strips – 1/2 cup
• Honey – 2 tbsp
• Lemon juice - 3/4 tbsp
• Finely chopped mint leaves – 2 tbsps
• Salt
• Black pepper

Instructions

Mix all the ingredients firmly to get a healthy avocado salad. Top it with walnuts.

DAY 7

BREAKFAST: Ginger Pineapple Smoothie

Ingredients

• Ginger – 1 inch piece
• Pineapple pieces – 1 cup
• A pinch of cinnamon powder
• Lemon juice

Instructions

1. Grind pineapple and ginger to form a paste.
2. Add a pinch of cinnamon.
3. Add a few tablespoons of lemon juice to make it light.
4. Ginger pineapple smoothie is ready to drink.

LUNCH: Indian Broccoli Masala

Ingredients

• Broccoli pieces
• 1 onion, finely chopped
• Ginger grated – 3/4 tsp
• Sambar powder (substitutes: red chili powder or curry powder) – 1 tsp
• Salt
• Oil – 1 tsp
• Mustard paste – 1/2 tsp
• Cumin seeds – 1/2 tsp

Instructions

1. Cook broccoli for 5 to 6 minutes with salt in it.
2. Heat oil in a pan. Add mustard paste, cumin seeds, ginger, onion, and sambar powder, sauté it for 3 to 4 minutes.
3. Add boiled broccoli to it. Mix it well.
4. Broccoli masala is ready to serve.

DINNER: Dates Carrot Soup

Ingredients

• Dates – 2/3 cup
• 1 medium carrot
• Cornflour – 1 tbsp
• Cloves – 2 to 3
• Salt
• Celery – 1 tbsp
• Pepper – 1 tsp
• Oil – 1 tsp

Instructions

1. Grind dates and carrots to form a paste.
2. Add oil to a heated pan, pour the date carrot mix into it. Stir it for a few minutes.
3. Add salt, pepper, celery, and cloves into it.
4. Close and cook for 2 to 3 minutes.
5. Mix cornflour in lukewarm water and add to the mixture. Stir it well.
6. Dates carrot soup is ready to serve.

The Benefits of Key Ingredients

Recipes chosen for the 7-day diet plan have a common theme. They all feature key ingredients with some evidence of reducing inflammation associated with rheumatoid and psoriatic arthritis.

The main ingredients and their effects are as follows.

Avocado: A source of good fats and may help to decrease LDL cholesterol levels. The monounsaturated fat and high vitamin E content in avocados have anti-inflammatory effects, which can minimize the risk of joint damage.

Beetroot: Packed with important compounds, such as nitrates and betaine, which together are known to combat inflammatory conditions.

Bell pepper: The phytochemicals in capsicum can calm inflammation. There is a lot of misinformation about nightshade vegetables like capsicum. There is no evidence that nightshades worsen RA symptoms. 

Berries: Full of inflammation fighting antioxidants that may help calm inflammatory symptoms associated with arthritis. Strawberries are an excellent source of antioxidants and anti-inflammatory agents.

Broccoli: Rich in vitamin C and K. The sulforaphane found in broccoli is also a potent antioxidant and may reduce inflammation by protecting against free radical damage in our cells. Broccoli also contains calcium for strong bones.

Brown rice: A source of whole grains that minimize inflammation associated with RA and provide needed carbohydrates and energy to get through the day.

Carrots: High in vitamin C and beta carotene, which can reduce inflammation from RA.

Cauliflower: Cruciferous vegetables (like broccoli, brussels sprouts, and asparagus) are rich in antioxidants. Cauliflower also contains sulforaphane, known to block inflammatory processes. Cauliflower has been shown to decrease arthritis symptoms.

Cinnamon:  Can have a therapeutic effect on tender joints. The polyphenols it contains can reduce inflammation seen in rheumatoid arthritis, although for now, that has mostly been demonstrated in rats.

Chia seeds: Contain generous amounts of fiber, which keep you full longer, and can prevent you from overindulging. People with a lower BMI experience fewer, less intense flare-ups. The seeds are also an excellent source of omega-3 fatty acids, which have powerful antioxidant effects. 

Coconut milk: Although high in fat, coconut milk contains essential minerals that may promote health. 

Dalia (broken wheat):  A whole wheat food full of fiber and antioxidants. Can help suppress inflammatory cytokines.

Dates:  Contain brain boosting properties with antioxidants and boast powerful anti-inflammatory effects.

Eggs: Vitamin D and arachidonic acid in eggs are effective at curbing the inflammatory response in arthritis.

Garlic: Not only enhances the food’s flavor, garlic also contains diallyl disulfide, which decreases inflammatory cytokines. Garlic may alleviate pain and prevent cartilage damage caused by arthritis. Garlic added with oats lowers C-reactive protein in blood. 

Ginger: Ginger is one of the best ways to fight inflammation, suppressing joint swelling. Ginger may also have anti-arthritic effects and help to reduce joint pain in patients with rheumatoid arthritis.

Honey: Honey is often used as an anti-inflammatory, antioxidant, and antibacterial agent. These effects make it excellent for fighting off colds and other illnesses. The common course of treatment for RA and PsA involves medications that lower your immune response. It means that you are more vulnerable to infections. You can use all the help you can get.

However, you should omit it if you are allergic or sensitive to honey. Also be careful with your quantities, as honey is calorie dense, with 1 tbsp containing roughly 65 calories and 15 grams of carbs.  

Jowar (sorghum), a gluten free grain: It is rich in fiber and packed with high protein, iron etc. it is suggested for people with arthritis as a substitute for high gluten grains. 

Lemon: An excellent source of vitamin C and is often promoted as a cure-all. Vitamin C is a potent antioxidant, while lemon can add an interesting depth of flavor to any meal or recipe.  

Along with honey, lemon juice can help you to naturally get past those colds faster when your RA meds have otherwise eradicated your immune response.

Mackerel fish: Rich in omega-3 fatty acids. Studies have shown that when high doses of omega-3 are added to patients’ treatment report less joint pain and often reduce their dosage of medications like methotrexate.

Mung bean: Mung beans help to control C-reactive protein levels, reducing swelling in joints.

Paalak (spinach): Contains many antioxidants, such as vitamins A, C, and K, along with neoxanthin and violaxanthin, which help to regulate inflammation. Also rich in folic acid, calcium, magnesium, iron, and fiber.

Pineapple: Packed with vitamin C and digestive enzymes (aka bromelain, known for its anti-inflammatory properties).

Oatmeal: A whole grain, which can help lower levels of C-reactive protein, a marker of inflammation. Oatmeal can help with weight management by making you feel fuller and stabilizing your glucose levels.

Flaxseeds:  Rich in plant-based omega-3 fatty acids, which have strong evidence for reducing inflammation. They're high in fiber as well. Some studies also suggest that high fiber diets can reduce bone erosion in rheumatoid arthritis patients.

Potato: A nightshade vegetable that contains vitamins B and C, potassium, and lutein. A good source of fiber as well, which can help with satiation. Choose purple potatoes when possible, as these are rich in polyphenols and antioxidants. 

Aim for boiled, baked or steamed potatoes for maximum benefits. Avoid frying or mashing potatoes with butter, as the added fats can increase the inflammatory response. 

Ragi (finger millet flour): Ragi is a highly nutritious gluten free grain flour, ideal for anyone with a gluten sensitivity. It can help reduce C-reactive protein levels and is loaded with fiber. Its high calcium content is also beneficial for bone health.

Sambar powder: This is a spice blend commonly used in South Indian cuisine, consisting of coriander, mustard seeds, peppercorns, cinnamon, fenugreek, cinnamon, and other spices.

Many spices are naturally abundant in antioxidants and polyphenols. If you don't normally know what spice to use, opt for a blend of herbs and spices, like Sambar powder, to dazzle a dish and increase its health benefits. 

Turmeric: The active ingredient, curcumin, in turmeric protects joints by blocking inflammatory enzymes and cytokines. Can be found as turmeric root or powder. If you are a beginner opt for adding turmeric powder to a variety of dishes. For maximum anti-inflammatory benefits, combine with a pinch of black pepper. 

Tuna: High in omega-3 fatty acids, antioxidants, selenium, and vitamin D, all known to quell inflammation. Be cautious with your consumption however, as tuna is high in mercury (a serving of 3-4 oz per week for adults should suffice). Serve with a variety of vegetables for maximum benefit. 

Urad (black gram, black lentil): Full of protein, minerals, and fiber to satiate your appetite.

Walnuts: Contain high levels of omega-3 fatty acids to lessen the symptoms of arthritis.