A growing body of research suggests that dietary changes may help alleviate the chronic pain associated with joint inflammation and a variety types of arthritis, which affects more than 27 millions Americans.
Here are some food that may help less joint pain and swelling:
Omega-3 Fats - A substantial amount of research suggests that omega-3 fatty acids (salmon, sardines, mackerel, trout, flaxseeds and walnuts) may prevent inflammation in the body and reduce symptoms associated with arthritis and joint pain.
Broccoli - According to a Mayo Clinic 11-year study, broccoli, cauliflower, Brussel sprouts, cabbage and kale, and other cruciferous vegetables were shown to protect against the development of arthritis.
Vitamin D - Besides oily fish, few foods naturally contain vitamin D. Certain foods, such as dairy products and bread, may be fortified with vitamin D. Dairy, however, may exacerbate arthritis inflammation and pain. Try talking a 20 minute walk in the sunlight and using a vitamin D supplement.
Olive Oil - Diets rich in olive oil have been shown to reduce pain and stiffness in patients with rheumatoid arthritis. Olive oil’s anti-inflammatory properties are attributed to oleic acid, which contains polyphenols and omega-3 fatty acids, both of which are antioxidants.
Ginger - Ginger has been used for thousands of years to treat colds, nausea, migraines, and hypertension. The anti-inflammatory and antioxidant role of ginger may also help reduce joint pain.
Vitamin C - Eating food rich in vitamin C such as bell peppers, oranges, mangos, strawberries, pineapple, and kidney beans may help reduce the risk of developing rheumatoid arthritis.
Anthocyanins - Anthocyanidins are potent antioxidants responsible for the reddish pigment in foods like cherries, blackberries, raspberries, strawberries, grapes, and eggplant and are known to reduce inflammation.
Beta-Cryptoxanthin - This is a powerful antioxidant and is converted to vitamin A in the body. You can help reduce joint pain by eating sweet peppers, squash, pumpkin, papayas, tangerines, collard greens, and apricots.