joint pain relief
Julie Hambleton
Julie Hambleton
March 13, 2024 ·  6 min read

10 Nutritious Foods to Improve Joint Health and Help With Joint Pain Relief

Joint pain is a common problem that can significantly affect a person’s quality of life. It is often caused by conditions such as arthritis, which leads to inflammation in the joints. While there are many treatment options available, including medication and physical therapy, research suggests that incorporating certain foods into your diet can also provide relief. By eating a nutritious and balanced diet, you can improve joint health and reduce inflammation, ultimately reducing joint pain and promoting overall well-being.

Joint Pain, Arthritis, and Diet

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Studies have shown a close link between joint pain, arthritis, and diet. Certain foods can exacerbate inflammation in the body, leading to increased joint pain and discomfort. Conversely, consuming an anti-inflammatory diet can help manage joint pain and reduce the frequency and severity of arthritis flare-ups. By incorporating these ten nutritious foods into your meals, you can support joint health, relieve pain, and enjoy a better quality of life. (1)

Read More: Gelatin For Joints And Pain: How To Use Gelatin For Pain Relief

10 Foods For Joint Pain and Arthritis

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It is important to note that these foods aren’t magic and won’t replace a treatment plan from your doctor. They are, however, very nutritious and can (and should!) be a part of a comprehensive treatment plan. These are some of the best foods to keep your joints feeling good and help keep arthritis flare-ups at bay.

1. Fatty Fish

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Fatty fish, such as salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids. These healthy fats have anti-inflammatory properties, reducing swelling and soothing joint pain. Incorporating fish into your diet can also provide you with a good source of protein, which is essential for maintaining strong and healthy joints. (2)

2. Leafy Greens

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Leafy greens like spinach, kale, and collard greens are rich in antioxidants and phytochemicals that help combat inflammation. They are also packed with important vitamins and minerals, such as vitamin C, which supports collagen synthesis and joint health. Adding a variety of leafy greens to your meals can provide a significant boost to your joint health. (3)

3. Turmeric

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Turmeric is a yellow spice commonly used in Asian cuisine, known for its anti-inflammatory properties. It contains a compound called curcumin, which has been shown to reduce joint pain and inflammation. Incorporating turmeric into your cooking or adding it to smoothies can be a flavorful and effective way to improve joint health. (4)

Read More: 7 Herbs That Can Help Fight Joint Pain

4. Berries

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Berries, such as strawberries, blueberries, and raspberries, are rich in antioxidants and vitamin C. These nutrients help to neutralize free radicals in the body and reduce inflammation. Including a variety of fresh or frozen berries in your diet can provide joint pain relief and improve overall joint health. (5)

5. Ginger

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Ginger has long been used for its medicinal properties, including its ability to reduce inflammation. It contains gingerol, a compound known for its anti-inflammatory effects. Incorporating ginger into your diet by adding it to teas, smoothies, or as a spice in cooking can provide natural joint pain relief. (6)

6. Walnuts

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Walnuts are a great plant-based source of omega-3 fatty acids, which can help reduce joint pain and inflammation. They are also rich in antioxidants, vitamin E, and selenium, which can support overall joint health. Adding a handful of walnuts to your diet as a snack or topping for salads can be beneficial for joint pain relief. (7)

Read More: 10 Home Remedies for Joint Pain and Arthritis

7. Olive Oil

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Olive oil is a staple of the Mediterranean diet and is known for its many health benefits, including its anti-inflammatory properties. It contains oleocanthal, a natural compound that has been shown to reduce inflammation and joint pain. Using olive oil as your primary cooking oil or as a salad dressing can contribute to improved joint health. (8)

8. Green Tea

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Green tea is rich in polyphenols, which are known for their anti-inflammatory properties. Regular consumption of green tea can help reduce joint pain and protect against joint damage. Adding green tea to your daily routine can provide numerous health benefits, including improved joint health. (9)

9. Oranges

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Oranges and other citrus fruits are packed with vitamin C, which plays a vital role in collagen synthesis. Collagen is a major component of joint tissues and helps to maintain their strength and integrity. Consuming vitamin C-rich fruits like oranges can support joint health and reduce the risk of joint pain. All of this said some citrus fruits can interfere with certain arthritis medications. Be sure to talk to your doctor about what is suitable for you. If citrus fruits are not an option, other foods such as red peppers, tomatoes, melons, kiwis, and even potatoes can help. (10)

Read More: 10 Arthritis Exercises That Will Help Sore, Swollen, Cracking Joints Go Away

10. Yogurt

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Yogurt and other fermented foods are rich in probiotics, which help support a healthy gut microbiome. Studies have shown a strong connection between gut health and joint health, suggesting that a healthy gut can reduce inflammation and joint pain. Incorporating yogurt into your diet can provide these beneficial probiotics and promote joint pain relief. On top of that, yogurt contains vitamin D and calcium, which are crucial for bone and joint health. (11)

Eat Well To Help Your Joints

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Incorporating these ten nutritious foods into your diet can positively impact joint health and provide relief from joint pain and discomfort. Remember that a healthy and balanced diet, coupled with regular exercise and other lifestyle modifications, is essential for maintaining overall joint health. By making informed food choices and adopting a holistic approach to well-being, you can significantly improve joint health and enjoy a better quality of life.

Read More: Smoothie To Support Stronger Knee Tendons, Ligaments, and Achy Joints

Sources

  1. Diet and Rheumatoid Arthritis Symptoms: Survey Results From a Rheumatoid Arthritis Registry.” Pubmed. Sara K Tedeschi, Michelle Frits, Jing Cui, Zhi Zack Zhang, Taysir Mahmoud, Christine Iannaccone, Tzu-Chieh Lin, Kazuki Yoshida, Michael E Weinblatt, Nancy A Shadick and Daniel H Solomon. December 2017.
  2. Best Fish for Arthritis.” Arthritis
  3. Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives.” Pubmed. Joseph L Roberts and Régis Moreau. August 10, 2016.
  4. Acute Effects of Turmeric Extracts on Knee Joint Pain: A Pilot, Randomized Controlled Trial.” NCBI. Lorena Calderón-Pérez, Elisabet Llauradó, Judit Companys, Laura Pla-Pagà, Noemí Boqué, Francesc Puiggrós, Rosa-M Valls, Anna Pedret, Josep Manuel Llabrés, Lluís Arola and Rosa Solà. April 16, 2021.
  5. Strawberries decrease circulating levels of tumor necrosis factor and lipid peroxides in knee osteoarthritis in obese adults.” NCBI. Arpita Basu, Biji T. Kurien, Huyen Tran, Bre’Ana Byrd, Joey Maher, Jace Schell, Emily Masek, James R. Barrett, Timothy J. Lyons, Nancy Betts and R. Hal Scofield. December 2018.
  6. Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials.” NCBI. Nguyen Hoang Anh, Sun Jo Kim, Nguyen Phuoc Long, Jung Eun Min, Young Cheol Yoon, Eun Goo Lee, Mina Kim, Tae Joon Kim, Yoon Young Yang, Eui Young Son, Sang Jun Yoon, Nguyen Co Diem, Hyung Min Kim, and Sung Won Kwon. January 2020.
  7. Walnut Intake Interventions Targeting Biomarkers of Metabolic Syndrome and Inflammation in Middle-Aged and Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” NCBI. Letiția Mateș, Daniela-Saveta Popa, Marius Emil Rusu, Ionel Fizeșan, and Daniel Leucuța. July 21, 2022.
  8. Dietary extra-virgin olive oil prevents inflammatory response and cartilage matrix degradation in murine collagen-induced arthritis.” Pubmed. María Angeles Rosillo, Marina Sánchez-Hidalgo, Susana Sánchez-Fidalgo, Marina Aparicio-Soto, Isabel Villegas and Catalina Alarcón-de-la-Lastra. February 2016
  9. Tea Consumption Is Associated with Decreased Disease Activity of Rheumatoid Arthritis in a Real-World, Large-Scale Study.” Karger. Jiayang Jin, Jing Li;,Yuzhou Gan, Jiajia Liu, Xiaozhen Zhao, Jiali Chen, Ruijun Zhang, Yan Zhong, Xiaomei Chen, Lijun Wu, Xiaohong Xiang, Yunshan Zhou, Jing He, Ru Li, Jianping Guo and Zhanguo Li. March 17, 2020.
  10. 12 Best Foods for Arthritis.” Arthritis
  11. 6 Foods To Eat for Healthy Joints.” Cleveland Clinic