Here are 10 foods to include in your diet every week to help relieve joint pain, including some you may choose to have every day.
Fatty fish
Fatty fish — like salmon, mackerel, and herring — is one of the best sources of omega-3 fatty acids. These compounds suppress the production of enzymes that erode cartilage, the primary cause of arthritis pain. Omega-3s fight both the inflammation that irritates osteoarthritis and the symptoms of rheumatoid arthritis. Aim for two or three 4-6-ounce servings every week.
Cherries
Cherries can reduce the number of gout attacks you experience show research. Plus, cherries contain compounds known as anthocyanins that reduce inflammation. Grab a handful of the fruit for snacking, or down an occasional glass of tart cherry juice with no sugar added.
Green tea
Green tea contains many compounds, including antioxidants and polyphenols, that reduce inflammation and slow the cartilage destruction associated with arthritis. People with rheumatoid arthritis benefit from a specific antioxidant known as EGCG, short for epigallocatechin-3-gallate, that prevents the production of molecules that cause joint damage.
Avocados
Avocados are rich in heart-healthy monounsaturated fats and the carotenoid lutein, an anti-inflammatory compound. Each serving also has ample amounts of vitamin E, which may serve to boost the health of your connective tissue. This combination of nutrients may decrease some of the joint damage commonly seen during the earliest stages of osteoarthritis.
Dark leafy greens
Consume plenty of spinach, kale, bok choy, and Swiss chard. These veggies contain vitamins C, A, and K — all of which act as antioxidants to protect you from free radicals. Free radicals are found in the environment, foods you eat, and pollution. They cause cellular damage, accelerate aging, and exacerbate the inflammation of arthritis pain. Have a salad daily to reap the benefits of leafy greens.
Orange root vegetables
Carrots, sweet potatoes, and butternut squash contain carotenoids, which are powerful antioxidants that reduce inflammation. Research suggests that regularly consuming these antioxidants can reduce your risk of developing rheumatoid arthritis.
Flaxseed
Flaxseed is another rich source of omega-3 fatty acids, particularly the type known as ALA, or alpha-linolenic acid. ALA is a boost to your health because it lowers your cholesterol and improves heart health. Use this anti-inflammatory, anti-arthritis food to top yogurt or cereal.
Walnuts
Walnuts have a high ALA content, too. When you consume them, your body produces less C-reactive protein, a marker of inflammation that’s linked to heart disease and arthritis, especially rheumatoid arthritis. Eat walnuts as a snack out of hand, or toss into salads or stir-fry dishes.
Ginger
Ginger contains chemicals that work just like those found in some anti-inflammatory medications. Ginger is a key ingredient in Asian cuisine, but you can consume it as a tea or as an ingredient in baked goods.
Citrus
Citrus fruits contain a ton of vitamin C, which has wound-healing properties and supports the health of your cartilage. Oranges, grapefruit, and kiwis contain a lot of the vitamin. If you want other sources, eat up cantaloupe and strawberries or go for broccoli as a vegetable source.