Joint pain is one of the most common health-related issues affecting people today, it might be caused by a recent sports injury or most commonly might be related to arthritis. If you suffer from bone or joint pain you know from personal experience that it can be demoralizing in daily life. Even though no exact diet has been proven to cure it, certain foods and spices do help patients.
Here are all the things that, when added to a balanced diet, will relieve you from pain and inflammation, strengthen your bones, and overall improve your health;
It is commonly known that fruits contain plenty of vitamins that our body craves, especially our immune system.
2. Whole Grains
Research suggests that proteins found in refined grains such as white bread, white rice and regular pasta may trigger an inflammatory response in the body. However, high-fiber whole grains help produce fatty acids that are thought to counteract inflammation. Therefore, stick with the whole grains.
3. Garlic and Root Vegetables
Garlic, onions, ginger and turmeric have anti-inflammatory properties. Various studies have shown that these pungent root vegetables can be useful in treating symptoms of arthritis and other joint pain. Incorporate these vegetables into meals for added flavor. Plus, they’re all available in a supplement.
4. Low-fat dairy products
Products like yogurt, milk, and cheese are rich in calcium and vitamin D which both have been proven to strengthen the bones and boost the immune system. They are a great addition to a balanced diet and help with pain relief from osteoporosis and osteoarthritis.
Aside from giving that extra flavor to our dishes, spices have many qualities. To harness most of their soothing properties, it’s better to infuse them in water and make a hot or a cold beverage with them.
6. Fish and fish oil
The fatty fish varieties like salmon, tuna, and trout, and their fish oils are high in omega-3 fatty acids that have been proven to fight inflammation and immediately decrease joint pain. Their high amounts of vitamin D also help in reducing the symptoms of arthritis and similar diseases.
7. Nuts and Seeds
There’s good news for the vegans and vegetarians among us. Omega-3s can also be found in a variety of nuts and seeds. A small daily portion of walnuts, almonds, flax seeds, chia seeds or pine nuts can help reduce inflammation in the joints and connective tissue.
8. Olive Oil
Toss out your vegetable oil, sunflower oil and peanut oil – all of which can increase inflammation. Instead, opt for a few tablespoons of olive oil for cooking and making salad dressings. Better yet, go with the extra virgin variety that is less processed. Often associated with a Mediterranean diet, olive oil is an unsaturated “healthy” fat. And guess what … it’s another source of Omega-3.
9. Lentils and Beans
Beans and lentils are known for their health benefits. They’re an excellent source of protein, fiber and essential minerals. They also have antioxidant and anti-inflammatory properties. Black beans, lentils, chickpeas, pinto beans and soybeans are all great sources of anthocyanins – that magical flavonoid that reduces inflammation.
10. Dark Chocolate
Chocolate has anti-inflammatory properties. Cocoa, the main ingredient in chocolate, contains antioxidants that can counteract genetic predisposition to insulin resistance and inflammation. The higher the percentage of cocoa in the chocolate, the higher its anti-inflammatory effect.
11. Almonds ,walnuts and pistachios
All nuts are nutritious, but Almonds, walnuts and pistachios contain really high amountsof calcium, magnesium, vitamin E, protein, and alpha-linolenic that boosts the immune system. Specifically, walnuts are high in the omega-3 fatty acids that help reduce osteoarthritis and rheumatoid arthritis pain.
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