Orthopedic specialists encourage dietary together with exercising to support joints. Foods that build bone density also reduce inflammation. The top 10 foods that help to reduce joint pain are:
1. Omega-3 Fatty Acids /Fish Oils
Omega 3s are nutrients from food or supplements that help the body to build and stay healthy. Fish oil comes from the tissues of an oily fish. Fish also has high omega-3 fatty acids content due to the accumulation of phytoplankton that produces the fatty acids. Omega-3 and fish oils curb stiffness to reduce joint pain and boost the effectiveness of the anti-inflammatory medicine.
2. Nuts and seeds
Nuts are fruits from plants with a hard outer shell that does not crack naturally. Seeds are edible plants in a seed coat. All seeds may not be nuts, but many nuts fit into the category of seeds. Nuts contain a lot of fiber, calcium, zinc, and omega-3 fats. They all generate anti-inflammatory effects. A small daily portion of almonds, walnuts, pine nuts, flax, and chia seeds reduces joint and connective tissue inflammation.
3. Brassica Vegetables
Brassica vegetables are one of the plants belonging to the mustard family’s genus Brassica. They include cabbage, broccoli, kale, mustard, and cauliflower. The vegetables in this subset have properties that help to block an enzyme that triggers joint swelling.
4. Colorful Fruits
Fruits as joint pain foods are excellent antioxidants despite a concern that they have high sugar content. Certain fruits reduce inflammation better than others. Blueberries are among the most powerful flavonoids because they are high in anthocyanins that help turn off the body′s inflammatory responses. Other fruits with high anti-inflammatory properties include pineapple, apples, and tomatoes.
5. Olive Oil
Olive oil is an extract derived from pressing fruits of the olive tree, and has been a large component of the Mediterranean diet for many years. Olive oil relieves joint pain because it has many anti-inflammatory compounds. The compounds include oleocanthal that produces similar effects to ibuprofen pain relievers by inhibiting inflammation enzymes.
6. Lentils and Beans
Beans and lentils are nutritious, but they also help reduce joint pain because they have anti-inflammatory and antioxidant properties. Lentils, chickpeas, soybeans, bland, and pinto beans are great sources of anthocyanins, the flavonoid that acts powerfully against inflammation.
7. Garlic and root vegetables
Various studies show that root vegetables are efficient in treating symptoms of joint pain, including arthritis. Garlic, ginger, onions, and turmeric all have anti-inflammatory properties. These vegetables are simple to eat with any meal because they add flavor but are also available in supplements.
8. Whole grains
Whole grains are great joint pain foods because they contain a lot of fiber. Fiber helps to produce fatty acids that can counteract inflammation. Arthritis Foundation recommends barley, rye, whole wheat, and whole wheat as grains that relieve joint pain for arthritis patients.
9. Bone Broth
Bone broth is a gelatin-like substance from cooked bones and resembles collagen in human joints, ligaments, and tendons. Bone broth contains calcium that helps to maintain bone density. It also contains glucosamine, amino acids, and glucosamine that helps to maintain healthy joints. A regular oral supplement of bone broth reduces joint pain and increases function for those with arthritis.
10. Dark Chocolate
Cocoa, the main ingredient when making dark chocolate, contains antioxidants that help counter inflammation and insulin predisposition. The anti-inflammatory capacity of chocolate increases with the percentage of cocoa it contains. Chocolate with around 70 percent cocoa is good, but those who take it should enjoy it in moderation because of its high and fat content.
It is important to make joint pain foods part of a diet that contributes to overall health.