According to Harris H. McIlwain, M.D., author of Diet for a Pain-Free Life, eating the foods below on a regular basis can fend off aches and inflammation — for good!

Blackberries

All purple berries are chock-full of vitamin C, which helps form connective tissue and build joint-cushioning cartilage. But blackberries pack a bonus: They contain salicylic acid, a pain-squelching ingredient that’s also in aspirin.

Aim for: As little as 3/4 cup will benefit you, says Dr. McIlwain. Or snack on as much as 21/4 cups a day, tossed in a yogurt or as a fruit smoothie.

Artichokes

Antioxidants help clear inflammation from the body, reducing pain in arthritis patients, according to a Nutrition & Metabolism study. Artichokes have among the highest levels of antioxidants of all veggies, says the USDA.

Aim for: A minimum of 1/2 cup or as many as 2 cups of artichoke hearts per day in a salad or a pasta dish.

Red Peppers

Red bell peppers contain compounds that relieve pain and inflammation as well as a phyto-chemical that actually triggers the release of endorphins, nature’s own pain relievers, says Dr. McIlwain.

Aim for: Between 1/2 and 2 cups cooked in a stir-fry for dinner or stirred into soup.

Walnuts

These nuts are high in vitamin B, which has been linked to improving range of motion in joints. They also enhance the body’s own production of a natural steroid that can help prevent osteoarthritis, according to Dr. McIlwain.

Aim for: 4 to 8 nuts for a crunchy afternoon snack.

Ginger

Recent research in Arthritis & Rheumatism reports that ginger reduced knee inflammation in osteoarthritis patients in just six weeks without the side effects (like GI bleeding) linked to OTC medications such as ibuprofen.

Aim for: 2,000mg in tea-bag form, 1 tsp. powder or 1 oz. fresh ginger.

Pineapple

An enzyme called bromelain in this tropical fruit inhibits the release of chemicals that cause pain and swelling in the body, says Dr. McIlwain. If you can’t find it fresh (dried has added sugar and cooked loses bromelain), you can take a daily 1,500mg supplement.

Aim for: About 3/4 cup or as much as 21/2 cups of fresh pineapple added to your daily diet, says Dr. McIlwain.