The #1 Vegetable to Help Manage Arthritis Pain, According to Experts

From troublesome joint pain to stiffness and swelling, arthritis can be incredibly uncomfortable. It’s also extremely common, affecting about 20% of adults in the United States—a stat that increases drastically with age.

Medication, physical therapy and staying active are all key to managing arthritis. But there’s another important piece of the puzzle that’s often overlooked—diet. Among the many foods that may help with arthritis symptoms, broccoli stands out, especially among vegetables. Packed with antioxidants, essential nutrients and a powerful compound called sulforaphane, broccoli is a solid choice if you’re dealing with pain, inflammation and other arthritis symptoms. “Including broccoli as part of your regular eating pattern may help support long-term anti-inflammatory benefits,” says Diane Han, M.P.H., RD.

Curious what it is about broccoli that makes it a good option for those dealing with arthritis? Here’s what registered dietitians and a rheumatologist have to say.

Why Broccoli Is the #1 Vegetable for Arthritis 

Chock-full of Vitamin C

Broccoli is loaded with vitamin C. “Vitamin C is an antioxidant that helps protect your cells from damage, reduce inflammation and support the production of collagen, which is essential for healthy joints and connective tissues,” says Maxine Yeung, RD. Just 1 cup of raw broccoli provides nearly 70 milligrams of vitamin C, meeting approximately 75% of the daily needs for adult men and about 100% of the recommended daily amount for women., 

Loaded with Vitamin K

Broccoli is rich in vitamin K, an essential nutrient that’s important for bone health. It also has antioxidant properties, which help protect against inflammation and other damage from free radicals. “Vitamin K supports bone health and is linked to reducing inflammatory markers in the blood,” Yeung says. Research has found a potential connection between higher vitamin K intake and a lower risk of developing osteoarthritis. Vitamin K may help slow the progression of the disease in those who already have the condition.

Offers Sulforaphane

Broccoli is rich in a compound called sulforaphane that may help reduce joint inflammation and protect against cartilage breakdown, says rheumatologist Swati Medhekar, M.D.: “There is also some research showing that broccoli could prevent or slow the development of rheumatoid arthritis.”  Beyond broccoli, you’ll also find sulforaphane in other cruciferous vegetables like cauliflower and cabbage.

A Source of Fiber

Broccoli is rich in fiber, which directly supports gut health and indirectly helps with joint health. “Gut health and joint health are interconnected through what we call the gut-joint axis,” Medhekar says. “An imbalance in the gut microbiome can lead to inflammation affecting joint health.” Among many benefits, fiber supports gut health by feeding the good gut bacteria that help reduce inflammation. In a study published in the journal Med, researchers identified a link between poor gut health and increased rheumatoid arthritis severity.

“Diets that are higher in fiber, especially those with at least 19 grams a day, have been linked to lower levels of inflammation and a reduced risk of developing rheumatoid arthritis,” Yeung says. For every cup of broccoli you eat, you’ll get about 2 grams of fiber.

How to Get More Broccoli

Other Strategies to Manage Arthritis Symptoms

• Get moving: Regular, low-impact physical activity can reduce pain and improve physical function for people with arthritis. It also helps keep your joints and muscles strong. Aim for 150 minutes of moderate-intensity physical activity each week.
• Maintain a healthy weight. Research shows that maintaining a healthy weight can slow the progression of arthritis symptoms. For people with obesity, even a small reduction in weight can improve symptoms and reduce pain. “While diet alone won’t resolve arthritis symptoms, making dietary changes, like cutting back on saturated fats and added sugars and eating more fruits, vegetables, whole grains and unsaturated fats, can be an important part of your overall management plan,” Yeung says.
• Support your gut health. Eating lots of nutrient-rich whole foods supports a healthy gut, “allowing the body to better absorb and utilize nutrients that promote bone and joint health,” Han says. 
• Eat more ginger and turmeric. “Ginger and turmeric both have anti-inflammatory properties and hence help reduce pain and inflammation in arthritis patients,” Medhekar says. “Turmeric is especially helpful since it contains curcumin, which has very potent anti-inflammatory properties.”
• Take your prescribed medication. “It is important to eat healthy to help with your joint health but also important to take your prescribed medications for your arthritis,” Medhekar says.

Our Expert Take 

If you’re looking to revamp your diet to be more arthritis-friendly, incorporating broccoli is a great choice. This powerhouse vegetable provides vitamins C and K, which support collagen production and have antioxidant properties, helping protect against inflammation. Meanwhile, the fiber in broccoli helps support a healthy gut microbiome, which has anti-inflammatory benefits and may even lower arthritis severity. Finally, broccoli is an amazing source of sulforaphane, a compound found in many cruciferous vegetables that has been linked with reduced cartilage breakdown and inflammation, among other benefits. 

Broccoli is surprisingly versatile, giving you endless options to add more to your meals. Consider roasting it, transforming it into pesto, grilling up a cheesy broccoli melt or sautéing it for an easy side dish.