Kale
Leafy greens, such as kale, are rich in Vitamin K, which is linked to healthier cartilage and a reduced progression of osteoarthritis.
Olive oil
Multiple studies have shown that olive oil is highly effective for reducing the inflammation that may cause joint pain, especially in autoimmune diseases like rheumatoid arthritis and lupus. The polyphenols in extra virgin olive oil inhibit the activity of the COX enzyme, which is the same mechanism that ibuprofen uses to improve pain.
Oranges
Oranges and other citrus fruits are packed with vitamin C, which plays a key role in the formation of collagen. Collagen is a key structural protein in ligaments and tendons and is important for joint health.
Beans
Beans contain antioxidants and phytonutrients like polyphenols that help to reduce inflammation in the body, and are also high in protein.
Salmon
The EPA and DHA omega-3 fatty acids found in salmon have the ability to decrease the production of pro-inflammatory compounds such as cytokines and eicosanoids.
Spinach
Spinach is another leafy green that's excellent for your joints. It's packed with vitamin K, magnesium, and calcium.
Blueberries
A study published in Nutrients found that eating blueberries daily reduced pain and stiffness and improved gait and mobility in people with osteoarthritis. The polyphenols, flavonoids, and anthocyanins in blueberries are responsible for reducing the inflammation that causes pain and stiffness.
Turmeric
Turmeric is a bright orange spice with a mild flavor that is a powerful anti-inflammatory. Cook with it or try an herbal tea.
Lentils
Much like beans, lentils are rich in phytonutrients that combat inflammation and promote joint health. Their high fiber content also supports the gut microbiome, aiding in the regulation of inflammation and immune function.
Strawberries
Like blueberries, strawberries are rich in polyphenols, which are powerful antioxidants that help reduce stress and inflammation in the joints. They also have vitamin C.
