Think spinach and romaine

red peppers instead of iceberg and cucumbers Your dark and bright veggies, that is. “When it comes to vegetables, I always tell people to think dark and bright," Hicks said. Think spinach and romaine, carrots, tomatoes, red peppers instead of iceberg and cucumbers. Eat beta carotene-rich carrots, butternut squash and pumpkin (canned is fine) for vitamin A and antioxidants.

Eat more fish. Particularly fatty fish, such as salmon, and wild is better than farmed. Omega-3 fatty acids in fish helps to reduce inflammation and is helpful in reducing arthritis symptoms.

Eat more berries -- blueberries, strawberries and blackberries -- fresh or frozen. “You don’t have to spend a lot of money to get the benefits," she said. They can help protect against cancer.