Best Foods For Inflammation and Joint Pain

Joint pain, arthritis, and inflammation often affect the quality of life by restricting your ability to do the things you like. All kinds of arthritis have an element of inflammation that causes pain and joint damage. You may already be taking supplements and medicines to relieve morning stiffness, swelling, and pain in your joints. But many types of research show that certain foods, spices, and fruits may help in addition to medicines. Preventing inflammation is the purpose, but that is not always possible. 

A diet for joint pain includes nutrients for bone building and connective tissue strengthening and foods with known anti-inflammatory nutrients. Our body’s immune system becomes activated when our body recognizes anything different, like chemical, microbe, or plant pollen; this often leads to inflammation. One in four people will experience severe joint pain with arthritis. When a person has any arthritis, his body is in an inflammatory state.

Food choices for healthy joints will:

    • Increase build density
    • Promote overall good health
    • Strengthen connective tissue
    • Help control inflammation
    • Help manage weight

A proper diet and the use of medications can control the body’s inflammatory responses that cause pain. Eating the right foods is incredibly important since your hips and knees support most and maintain a healthy weight.

If you’re suffering from any joint pain or inflammation, modifications to your diet can help- 

Fatty Fish

The American Heart Association suggests that including at least two servings of fatty fish in your diet each week can benefit anti-inflammatory properties. Fish is a good source of vitamin D, which can help prevent deficiency. Fish like salmon, mackerel, and tuna have high levels of Omega-3 fatty acids and vitamin D. Both of these tend to reduce inflammation. Experts recommend a healthy diet that includes fish a couple of times a week. For vegetarians or non-fish eaters can consider fish oil supplements as an option. Studies have found that rheumatoid arthritis may be associated with low levels of vitamin D.

Garlic and Onions

Ginger is known to reduce symptoms of arthritis. It may reduce inflammation and help reduce arthritis symptoms by consuming ginger in fresh, powdered, or dried form. These sour vegetables contain anti-inflammatory chemicals that relieve some kinds of arthritic pain. As a bonus, they are also known for their immunity-boosting properties. Animal studies and test-tube have also found it may decrease inflammation. 

Green Tea

Green tea is globally one of the most widely consumed beverages. Green tea contains a natural antioxidant called epigallocatechin-3-gallate (EGCG) known to stop producing certain inflammatory chemicals in the body, including those involved in joint pains. Research also suggests that EGCG may preserve joints longer and prevent cartilage from breaking down. A study in Maryland showed that green tea induced changes in arthritis-related immune responses.

Olive Oil

Olive oil, mixed with vitamin D, has also been shown to protect against bone loss. Avoid all vegetable oils that can increase inflammation like vegetables, sunflowers, and peanut oil. Extra virgin olive oil contains heart-healthy fats and oleocanthal, which has properties similar to anti-inflammatory drugs. Go for a few tablespoons of olive oil for making salad dressings and cooking. Buy the extra virgin variety that is less processed. Olive oil is often associated with a Mediterranean diet, and it’s another source of Omega-3. 

Bone Broth

Bone broth can be used in recipes as a cooking base or sauce or consumed as a hot broth. To maintain healthy joints, glucosamine, chondroitin, and amino acids are essential, while calcium is essential for bone density, bone broth contains all of these. There is a gelatin-like substance that stimulates collagen by cooking bones naturally in our joints, tendons, and ligaments. In the medical field, bone broth can stimulate regrowth of cartilage is a fiercely debated topic.


Broccoli is rich in vitamins K and C, and a compound called sulforaphane, which could help prevent or slow the progression of osteoarthritis. Greens vegetables like kale, spinach, broccoli, and collard are excellent sources for vitamins C and E. Broccoli is known for its bone-building benefits, therefore rich in calcium. Vitamin C helps the body make collagen aids in joint flexibility, where vitamin E works to protect the body against pro-inflammatory molecules. According to test-tube studies, broccoli also contains sulforaphane, which may have anti-inflammatory properties. 

Beans and Lentils

Lentils and Beans are known for their health benefits. They’re an excellent source of essential minerals plus protein and fiber. They also have anti-inflammatory and antioxidant properties. Black beans, lentils, pinto beans, chickpeas, and soybeans are excellent sources of anthocyanins that reduce inflammation. Green beans contain fiber, a nutrient that helps lower CRP. Beans are also a unique and inexpensive source of protein, which is essential for muscle health. They are rich in magnesium, iron, folic acid, zinc, and potassium, which benefits the heart and immune system.


Walnuts are rich in nutrients and compounds that may help reduce the inflammation associated with joint disease. They are high in omega-3 fatty acids, which could relieve arthritis symptoms as well as inflammation.

Other nuts like almonds, peanuts, hazelnuts, pecans, and pistachios contain high amounts of Omega-3 fats, calcium, zinc, fiber, magnesium, and vitamin E anti-inflammatory effects. Nuts are heart-healthy since people with rheumatoid arthritis (RA) have twice the risk of heart disease.  


Fruits are excellent antioxidants but sometimes get a bad reputation because of their high sugar content. All fruits can help fight inflammation because they are high in antioxidants. Certain fruits are more effective than others in reducing inflammation in the body- 

Berries- Berries contain a sufficient dose of anti-inflammatory properties. Fruits like blueberries, strawberries, raspberries, and blackberries contain anthocyanins, which reduce inflammation. 

Avocado, the high content of anti-inflammatory monounsaturated fat, gets from the rich, and the creamy texture of this fruit. Avocados are a good source of vitamin E; it is a micronutrient with anti-inflammatory effects. Vitamin E compound decreases the risk of the joint damage that can be seen in early osteoarthritis. 

Tart cherry juice Researches show that tart cherry juice could lower inflammation and relieve some symptoms of arthritis. With a healthy diet, you can regularly serve unsweetened tart cherry juice to decrease some of the symptoms of arthritis. 

Apples are fiber-rich, anti-inflammatory fruit, and they deliver added benefits for abdomen health. 

Pineapple is popular to provide a nutrient called bromelain, which is known to reduce joint pain caused by arthritis. 

Grapes contain compounds that may help reduce inflammation and have anti-inflammatory properties.

Final Tips

    • Eating nutritious food containing healthy fats, like fatty fish, and plenty of products may reduce some symptoms of arthritis.
    • Consume a well-balanced diet to get all the minerals, vitamins, antioxidants, and other nutrients you need.
    • Include lots of omega-3 fatty acids in your diet, such as oily fish, linseeds, canola oil, walnuts, or foods that come with omega-3, for example, eggs or margarine.
    • Drink plenty of water,
    • Including a variety of fruits and vegetables in your diet will help maintain general good health, healthy weight, protein foods, dairy, nuts, pulses, cereals, and grains.
    • Keep your weight maintained by exercises and physical activities. Excess body weight increases stress on joints, especially on the knees and hips.
    • Include sufficient dietary calcium to reduce the risk of osteoporosis.

Concluding thoughts: 

Always ask the advice of your doctor or dietitian before changing your diet. You may be limiting your food intake unnecessarily or taking too many products such as mineral supplements that may not influence your condition. Certain foods can help ease joint pains, inflammation, and arthritis symptoms and improve overall joint health.


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