Arthritis is a lifelong condition, and managing it requires eating the right foods year-round. Typically, in-season foods are fresher and higher in nutritional value. Though what’s available in season may vary from one region to another, here are some seasonal foods found in many areas across the country. Feast on these fruits and veggies seasonally to maintain and improve bone and joint health.

1. Spring: Broccoli, collard greens, and onions
Throughout the spring season, eat loads of broccoli and collard greens and spice up your recipes with onions. Broccoli is full of bone-friendly nutrients like calcium, vitamin K and C, and sulforaphane. Collard greens, the dark leafy green, are rich in fiber, folate, calcium, iron, and several vitamins, all of which are important for bone and joint health. Plus, the antioxidant and anti-inflammatory properties of onions can help reduce inflammation and soothe arthritis pain. Add these veggies to salads and smoothies, and use versatile onions to whip up flavorful soups and sauces to make stir-fried dishes.

2. Summer: Berries and watermelon
All common types of berries, be it strawberry, blueberry, or blackberry, pack a punch in summer. They are packed with antioxidants and contain anthocyanins, which help prevent inflammation and reduce the risk of various chronic illnesses, including arthritis. Another great thing about berries is that they are quite delicious and can be added to cereals and salads. A large, juicy watermelon also makes for an excellent addition to the summer diet. It contains carotenoid antioxidants that may help reduce symptoms of rheumatoid arthritis. Plus, it’s a great source of bone-healthy vitamin A and minerals like potassium and magnesium, which have been linked to higher bone density.

3. Fall: Apples, sweet potatoes, and nuts
Fall is the perfect time to enjoy apples all day, every day. Full of fiber and many nutrients, apples can help maintain a healthy weight and alleviate symptoms of arthritis. Plus, it can reduce the risk of various diseases, including cardiovascular disease and some cancers. Sweet potatoes are chock full of potassium and vitamins A, B6, and C. They are considered one of the healthiest foods for people with arthritis. And, though nuts are available year-round at the supermarket, most of them are harvested in the fall. So, it’s a great idea to snack on all kinds of nuts, such as walnuts, almonds, pistachios, and hazelnuts.

4. Winter: Turmeric, ginger, and citrus fruits
Joints tend to become colder and stiffer in the chilly weather. This makes winter an ideal time to unleash the power of spices like turmeric and ginger. Both are loaded with powerful antioxidants and anti-inflammatory properties that have been proven to fight inflammation and relieve various symptoms of arthritis. These spices are extremely versatile and can be incorporated in everything from stir-fried dishes to herbal teas and soups to salads and more. When it comes to fruits in the colder months, choose citrus fruits like oranges and grapefruit.