Eating these foods can lower inflammation, which may reduce pain and stiffness.
Do your knees, hips or fingers feel achy sometimes? If so, you may want to make a few changes to what you eat. Certain foods may help ease pain in your joints by fighting inflammation in your body. Inflammation causes joints to feel stiff and sore, and by finding ways to lower the inflammation, you may just notice some relief from the discomfort it causes.
Here are some foods that may help keep your joints feeling good:
Fatty fish. Salmon, tuna, mackerel and other cold-water fish are full of omega-3 fatty acids, which help quiet inflammation so your joints feel less stiff and painful. Eating a few servings each week can support joint health over time.
Nuts and seeds. Almonds, walnuts, pistachios and pine nuts contain healthy fats that fight inflammation. Just a small handful a day can help slow down the pain and swelling around your joints.
Colorful fruits and leafy veggies. Strawberries and blueberries contain antioxidants that help protect joints. Citrus fruits are high in vitamin C, which supports tissues and keeps joints healthy. Dark leafy greens such as spinach, kale and broccoli are packed with vitamins that keep bones strong.
Olive oil. Noted for its heart health benefits, olive oil contains healthy fats and antioxidants that help ease inflammation. Using it for cooking or salad dressing instead of butter and seed oils can be gentler on your joints.
Turmeric and ginger. These spices have natural compounds that help reduce the body’s inflammatory response. Turmeric contains curcumin and ginger has other plant compounds that can ease joint pain and swelling.
Whole grains, beans and plant proteins. Wild rice, beans, lentils, sweet potatoes and tofu provide fiber and nutrients that lower inflammation over time. They also give your body lasting energy and support overall health.
Green tea. With antioxidants that may help protect cartilage, green tea is a joint-friendly addition to your diet.
How Food Helps Your Joints
These foods contain nutrients like omega-3s, antioxidants and vitamins that help calm the inflammation that makes joints hurt. When you eat more of them and cut back on processed foods, it can help reduce inflammation, which is good for your body in many ways, including easing joint pain.
A Mediterranean-style eating pattern, which focuses on plants, fish, healthy fats and whole grains, is a great way to include these foods in your diet. Not only can this way of eating improve joint health by lowering inflammation, but it may also help you reach a healthy weight. Carrying extra weight puts stress on joints like hips and knees, making pain worse. Losing even small amounts of weight can reduce the pressure on joints, helping you move more easily and reducing pain.
Tips for Changing Your Diet
You don’t have to dramatically overhaul your diet overnight to see results. By just making small changes, you may find that your joints feel a little better over time. Your health may improve in other ways as well. Here are a few easy tweaks to get started:
Add berries to your breakfast or have nuts as a snack
Use olive oil instead of butter or refined seed oils
Cook with turmeric or ginger to add flavor instead of salt
Eat fish or beans a few times a week in place of red meat
Eating better isn’t a magic cure for joint pain, but you may find that adding these foods can make a difference by reducing inflammation. This not only helps improve joint pain and gets you moving better but may also offer other health benefits.
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