Which Foods Can Help With Joint Pain?

Which Foods Can Help With Joint Pain?

You might already be on medication (prescription or OTC) to ease joint pain, inflammation, and joint stiffness. However, several studies suggest that in addition to medications, some foods, spices, and supplements may be helpful in reducing joint pain. Read on to find out what they are. 

Fatty Fish

One of the best ways to get omega-3 fatty acids is from fatty fish like salmon, mackerel, and herring. These chemicals stop enzymes from being made that break down cartilage, which is the main cause of joint pain. Omega-3s help with both rheumatoid arthritis and osteoarthritis by reducing inflammation, which makes the pain worse. Aim for two or three servings of 4 to 6 ounces each week, and this, combined with knee tape when needed, could help immensely. 

Dark Leafy Greens 

Vitamins E and C can be found in dark leafy greens like spinach, kale, broccoli, and collard greens. Pro-inflammatory molecules can hurt the body, especially the joints, but vitamin E can protect it from them. Vitamin C helps the body make collagen, a key part of cartilage that helps keep joints flexible. 


Turmeric is a spice that is known for reducing inflammation. Turmeric is often used in Indian food, but it is also used in traditional Chinese medicine to reduce inflammation.

In 2006, a study in Arizona found promising evidence that turmeric could help stop rheumatoid arthritis and osteoporosis. You can get anti-inflammatory benefits from adding turmeric to smoothies, eggs, or sauces.


Anthocyanins, which are found in cherries, help reduce inflammation. Take a small portion of the fruit as a snack, or drink a glass of tangy cherry juice with no added sugar once in a while.


Almonds, peanuts, hazelnuts, pecans, pistachios, and walnuts have a lot of anti-inflammatory nutrients like fiber, magnesium, calcium, vitamin E, zinc, and Omega-3 fats. Nuts are also good for your heart. This is especially important for people with rheumatoid arthritis (RA), who are twice as likely as healthy adults to get heart disease.

Green Tea

Green tea has many chemicals in it, such as antioxidants and polyphenols, that help reduce inflammation and slow the destruction of cartilage that comes with arthritis. People with rheumatoid arthritis can benefit from green tea’s EGCG, which is short for epigallocatechin-3-gallate and is an antioxidant that stops molecules from being made that damage joints.

Olive Oil

Extra virgin olive oil is full of fats that are good for your heart, and it also has a chemical called oleocanthal that works like non-steroidal anti-inflammatory drugs. Olive oil and vitamin D together have also been shown to help stop bone loss.


Avocados have a lot of monounsaturated fats that are good for your heart, and lutein, a carotenoid that helps reduce inflammation. Each serving also has a lot of vitamin E, which may help your connective tissue stay healthy. This mix of nutrients may help repair some of the damage to the joints that is common in the early stages of osteoarthritis.

Garlic And Onions 

Strangely, these smelly vegetables have chemicals in them that help relieve some kinds of arthritis pain. They are also known to boost the immune system, which is a nice bonus.

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