Summer is the time for fresh fruits. If you’ve got rheumatoid arthritis (RA), take advantage of the seasonal abundance and increase your consumption — fruits are loaded with antioxidants, vitamins, and polyphenols (organic compounds found in plants) that help reduce oxidative stress and fight inflammation.

 Don’t Worry Too Much About the Sugar

Many people think that they should avoid fruits because of the sugar in them. “But there’s a huge difference between a piece of chocolate and a fruit. Yes, every carbohydrate breaks down into sugar. However, fruits have different qualities, such as vitamins, minerals, fiber, and phytonutrients, that can reduce your risk of inflammation, whereas a piece of chocolate is just added sugar with a lot of calories but fewer nutrients,” says registered dietitian nutritionist Ruth Frechman.

7 Yummy Fruits That Help With RA

1. Cherries

 They’re a good source of polyphenols and vitamin C, which have antioxidant and anti-inflammatory properties. The team reported that eating cherries “decreased markers for oxidative stress in 8/10 studies; inflammation in 11/16; exercise-induced muscle soreness and loss of strength in 8/9; blood pressure in 5/7; arthritis in 5/5; and improved sleep in 4/4.” The other good news is that although it used to be thought that only tart cherries would produce these effects, the research reviewers found that sweet cherries were also effective.

 Try It Freeze them and just eat them as a snack. Or, says Frechman, make a chia pudding (1 cup of cashew milk, a quarter of a cup of chia seeds, 1 tablespoon of maple syrup, 2 teaspoons of cocoa powder) and throw in half a cup of cherries. You’ll also get fiber from the chia seeds.

 2. Peaches, Stone Fruits, and Citrus

Fruits with stones (peaches, apricots, plums) and citrus fruits (lemons, oranges, limes) are packed full of the antioxidant, anti-inflammatory vitamin C. And, according to the Arthritis Foundation, canned peaches in light syrup actually contain more vitamin C than fresh ones.

 Try It Whip up a hazelnut milk smoothie using a variety of these fruits, and add some of the canned peach juice. Or just enjoy a fresh fruit salad, with a hint of mint. Don’t forget to zest the citrus rinds; they’re also full of antioxidants. Sprinkle them on a salad, in salad dressing, or in the dough of a blueberry crumble.

 3. Pomegranates

 pomegranates can “manage RA complications by reducing the inflammation and oxidative stress.” Why? Pomegranates are a healthy source of polyphenols, which act as powerful antioxidants. They also contain vitamin K, which is good for reducing joint swelling and building cartilage and bone.

Try It Pomegranates can be a mess to deseed, but stores now sell the seeds already taken out. Throw them onto a fresh spinach and feta cheese salad, or incorporate them into a salad dressing. Or blend them with some fizzy water and make a pomegranate spritzer.

 4. Berries and Currants

Berries are not only high in antioxidants but also rich in several polyphenols, such as anthocyanins (pigments founds in certain plants that produce the red, blue, or purple color) and quercetin, and various types of phenolic acids that reduce inflammation.

Try It Mix them into yogurt with a satisfying treat. Or, Frechman recommends, sauté them into a sauce to use over fish or chicken. In a pan, combine the fruits with balsamic vinegar, maple syrup, and thyme, and simmer on low heat until the mixture thickens ­— about 3 to 4 minutes. Keep a bag of frozen berries on hand, and you will always be ready to go.

 5. Pineapple

“Pineapples are a great source of vitamin C, but you also have the protease enzyme, bromelain. It has the potential of reducing inflammation, supporting the immune system, and as a bonus, it aids in digestion,” says Frechman.

 Try It Cut the pineapple into chunks and skewer them. Add a little olive oil and grill them until lightly charred. The sugar caramelizes for a really delicious experience. Or make a pineapple salsa for chips or to put on chicken or fish. Chop together pineapple, red pepper, and cilantro, then add lime juice and a tiny bit of jalapeño to give it a little heat, says Frechman.

 6. Watermelon

This thirst-quenching fruit is exploding with citrulline, lycopene, polyphenols, and vitamins A and C, all of which have strong antioxidant properties and may help promote joint health, says Frechman.

Try It No need to get fancy. Just cut it up and enjoy. Or blend it, add a bit of lime, and make refreshing (and healthy) frozen pops.

 7. Grapes

white and darker-colored grapes are both good sources of antioxidants and polyphenols. Fresh red and black ones also contain resveratrol, a natural polyphenol that is known to possess anti-inflammatory and anticancer properties.

Try It Keep them frozen for a filling treat. Skewer them along with chicken or fish, let sit in a marinade, then grill. Or layer them with yogurt and almonds for a fun parfait.