Joint pain can be caused due to a wide range of factors. One common reason for joint pain is inflammation, which can be caused by various factors like repetitive use of a joint or hereditary arthritis.
What ever may be the reason, the good news is that many people have found relief from joint pain by simply eating the right kind of foods and avoiding some specific foods.
The best food that can alleviate joint pain, stiffness and swelling are foods that have natural anti-inflammatory properties and are also high in Omega-3 fatty acids and vitamin D.
The following foods are best source of these nutrients. They will help to keep your joints and tendons flexible and pain-free.
Foods that are high in Omega-3 fatty acids work to decrease inflammation by inhibiting the production of certain enzymes that wear away cartilage. A host of research and studies have shown that omega-3 fish oil supplement helps to reduce swelling, stiffness and pain in joints. The best sources of Omega-3 fatty acids are salmon, mackerel, herring, sardine, pacific oysters, rainbow trout and tuna.
2. Nuts & Seeds
Multiple studies have confirmed that nuts are great source of anti-inflammatory diet. They are packed with monounsaturated inflammation fighting fat. They are also rich in protein and fiber and promote weight loss. More you lose weight, less pressure will be on your joints. Best sources are almonds, walnuts, pistachios and pine nuts. Eating 1.5 ounce of nut daily is recommended.
3. Fruits & Veggies
Fruits and veggies contain carotenoids a group of very powerful antioxidant nutrients. This potent chemical present in fruit and veggies defend our body from oxidation process called free radicals that damage the cells by neutralizing them. Darker the vegetable and fruits, the more antioxidants they have. The best known carotene rich food are sweet potato, carrot, kale, spinach, butternut squash, pumpkin, papaya, red peppers, oranges, apricot, corn, lettuce, eggplant, corn, oranges and apricots, blackberries, strawberries and cherries. Onion, garlic, shallots and leeks also help in reducing inflammation of the joints. Some research also suggest that eating vitamin K rich veggies like lettuce, spinach cabbage, kale and broccoli can reduce inflammatory properties in blood.
4. Olive Oil
Anti-inflammatory compounds in olive oil slow down the action of COX enzymes. Inhibiting these enzymes helps to dampen the inflammatory process of the body, which results in reduction of pain sensitivity. Extra virgin olive oil is best to use as it goes through minimum refining process and retains highest antioxidant content than other varieties. Red beans, kidney beans and pinto beans are best antioxidant rich beans.