5 Foods That Ease Joint Pain: Anti-Inflammatory Ingredients to Add to Your Meals

Your diet plays a significant role in reducing arthritis aches and inflammation. Closer shares the five types of foods to add to your meals that will help with joint pain.

Dark, Leafy Greens

Spinach, broccoli, kale and collard greens are great sources of vitamins E and C — two necessary nutrients for staving off joint pain.

“Vitamin E works to protect the body against pro-inflammatory molecules. Vitamin C helps the body make collagen, which is a major component of cartilage that aids in joint flexibility,” according to Penn Medicine.

Fish

Rich in omega-3 fatty acids, which have anti-inflammatory properties, fish is a great source of lean protein and excellent for your overall health. Try fish that’s both high in omega-3s and low in mercury, such as salmon, herring, trout, sardines and mackerel.

Ginger

This root vegetable “has antioxidant properties and reduces inflammatory enzymes. That’s in part thanks to a compound in ginger called gingerol,” explains registered dietitian Maxine Smith, who adds that to get the full benefits of gingerol, preparation is key. “When ginger is heated, such as in curries and soups, gingerol gets converted into shogaols, which have more powerful anti-inflammatory potential.”

Fruit

“Research has shown that anthocyanins found in cherries and other red and purple fruits like strawberries, raspberries, blueberries and blackberries have an anti-inflammatory effect,” say the experts at the Arthritis Foundation.

Citrus fruits loaded with vitamin C — including oranges, grapefruits and limes — are also good choices for maintaining healthy joints.

Extra-Virgin Olive Oil (EVOO)

Studies have shown that adding extra-virgin olive oil to your diet not only combats inflammation and improves arthritis symptoms in joints throughout the body, but combined with vitamin D, it can also protect against bone loss.