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Types of Food That Can Relieve Your Joint Pain

Types of Food That Can Relieve Your Joint Pain

If you’ve had arthritis or joint pain, you probably know how devastating the condition can be. Arthritis is a condition that causes swelling, stiffness, and pain in the joints and can affect people of all genders, ethnic backgrounds, and ages. Fortunately, if you suffer from frequent joint pain, you can reduce the inflammation and pain by improving your diet. As Frenchman stated, “there’s no magic food,” but there is growing scientific evidence linking a healthy diet and specific spices to fighting joint pain and inflammation. Below are some foods and drinks that help reduce joint pain, inflammation, and mobility in the joints.

Omega-3 and Oily Fish

Inflammation occurs when the immune system reacts to any injury, disease, or irritation that it comes across. The symptoms are pain, swelling, and redness. Inflammation is both a symptom and cause of arthritis. Certain types of fish are rich in omega-3 fatty acids, which reduce the levels of anti-inflammatory proteins. Omega-3s help the body respond to inflammation by stopping it before it damages the joints.  Fish that are rich in omega-3s include:

  • Mackerel
  • Sardines
  • Tuna
  • Salmon


Garlic contains numerous health benefits, and it includes components that lower the risk of dementia, heart disease, and cancer. Besides, it has anti-inflammatory effects that help reduce the symptoms of arthritis. Research shows that it enhances the function of specific immune cells that helps boost the immune system. Another study showed that garlic could reduce some of the inflammatory markers linked to arthritis.


Ginger helps ease arthritis symptoms, as a study showed patients with arthritis significantly improved after just six weeks of taking the ginger extract. This extract stopped the production of components that promote inflammation in the body. It decreases the levels of a particular inflammatory marker that causes arthritis.

Chilli (Hot Pepper)

Hot pepper has a component known as capsaicin that helps minimize inflammation, reduce the risk of cancer, and relieve pain. Hot peppers like Serrano and habanero have more capsaicin compared to mild peppers like green peppers and poblanos. So, if you can tolerate hot peppers, add them to your diet and enjoy their anti-inflammatory effects.


Turmeric is associated with many health benefits as it contains the compound curcumin, which helps reduce the risk of high blood pressure, cancer, and inflammation. Curcumin also helps protect the joints from deterioration due to aging, overuse, and diseases like rheumatoid arthritis.


Pineapples also help relieve joint pain as they contain a compound known as bromelain, which is an effective pain reliever for individuals with arthritis. It is also known to reduce inflammation linked to rheumatoid arthritis.

More foods that are good for your joints

  • Nuts and seeds
  • Brassica vegetables
  • Colorful fruits
  • Olive oil
  • Lentils and beans
  • Whole grains
  • Bone broth
  • Dark chocolate
  • Walnuts
  • Berries
  • Spinach
  • Tart cherry juice

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