The best recommended arthritis foods are diets high in calcium and magnesium and other trace minerals as this will ensure healthy bone and bone matrix structure. Specific nutritional supplements are also required to build bone and bone structure.

Calcium: Non fat milk, yoghurt, cottage cheese, snow peas, tofu, soybeans, sardines, salmon, walnuts and almonds, sunflower seeds, kale and other green leafy vegetables, broccoli, alfalfa seeds - to name a few. Milk isn't a great source of calcium because it has low magnesium content and you need magnesium to get the calcium into your bones.

Magnesium is an essential supplement for arthritis. Many fruits and vegetables, whole grains, beans, nuts, leafy vegetables, bananas and apricots make great arthritis foods. Vitamin D is highly required to get the calcium into the bones. The best source for vitamin D synthesis in the body is the sun; about 10 minutes per day is fine. Other food supplement includes dairy products and fatty fish. Trace minerals: Manganese and Boron are important to help the body absorb Calcium; the best sources of Boron are apples, green leafy vegetables, almonds pears and legumes. For Manganese, one can look for ginger and oats as best arthritis foods. Collagen & Support Tissues: Collagen is part of the bone matrix, the cartilage in joints and in the fluid that protects and lubricates the joints. It is also part of the skin, hair and the connective tissues of the body.

Arthritis foods containing the following nutritional supplements will provide nutrition for bone support: copper, zinc, selenium and beta-carotene or Vitamin A. Green leafy vegetables, pumpkin seeds etc. are good sources of zinc supplement; selenium may be found in brazil nuts from Brazil because of the high selenium content in the soil there; while Vitamin C is found in berries, citrus fruits, red and green peppers, tomatoes, broccoli and spinach. Meat and eggs are good sources of amino acids which form part of the collagen structure. Essential Fatty Acids are excellent arthritis foods and are required for the natural pain relief of the body and anti-inflammatory responses and are also part of the protective joint fluid. Best sources are from fish specially the oily fish such as salmon and mackerel, animal fat and some oils such as flaxseed for omega 3 and borage oil for omega 6. Regarding essential fatty acids, ideally people should consume Omega 6 EFA & Omega 3 EFA at a ratio of 2:1.

While it is possible to meet some of the dietary requirements from the food people eat, if they are serious about preventing or reversing arthritis, they need to consume these arthritis foods in combination with nutrient supplements. Also they should consider that the majority of the food we eat is grown in minerally-depleted soils - so an almond may not contain all the calcium and magnesium it is supposed to have. If people have a busy lifestyle, they eat junk food and/or can not get enough fresh food in their daily life; then they should consider supplementing with all 90 essential nutrients including plant derived colloidal minerals and supplements containing vitamins, minerals, amino acids and essential fatty acids.