Joint pain and arthritis are not only found in the elderly. More and more young people are also complaining about dull pain, swelling in the knees, elbows, wrists... However, besides medical treatment, the simplest way to help improve this condition is to change your diet.
According to nutritionist Melissa Nieves, LND at Universidad del Turabo, Puerto Rico, some foods rich in anti-inflammatory substances can help soothe irritated joint tissues, thereby reducing pain and improving mobility.
10 foods that are good for joints
Fatty fish such as salmon, sardines, mackerel contain many omega-3 fatty acids, compounds with strong anti-inflammatory effects. One study shows that eating fish 24 times a week significantly reduces pain and swelling in people with rheumatoid arthritis.
Fermented foods such as yogurt, watermelon, kombucha contain probiotics that help balance the immune system, supporting the reduction of chronic inflammation.
colorful fruits and vegetables ( carrots, tomatoes, spinach, kale, berries, oranges, lemons...) provide powerful antioxidants such as beta-carotene, flavonoids, help neutralize free radicals that damage joints.
Green tea contains EGCG, a compound that has been shown to reduce inflammation. Note that do not add sugar to optimize efficiency.
Healthy vegetable oils such as olive oil, avocado oil, and sesame oil are rich in unsaturated fats, which help reduce bad cholesterol and improve inflammation.
Beans such as lentils, chickpeas, and peas provide fiber, vegetable protein, and plant compounds that have anti-inflammatory effects, which are good for people with arthritis.
Low-fat milk provides calcium and vitamin D, two important factors that help maintain strong bone density, especially useful for people with knee and hip pain.
Seeds and seeds such as chia seeds, flax seeds, walnuts are rich in plant-based omega-3, which help support flexible joints, reduce inflammation and are good for both rheumatoid arthritis and osteoarthritis.
Natural spices such as ginger, turmeric, garlic, cinnamon have strong anti-inflammatory properties, and are used to support the treatment of arthritis and muscle pain in both traditional and modern medicine.
Whole grains (barley, whole grain phi, brown rice) help maintain a healthy gut microbiome, thereby boosting immunity and controlling inflammation.
What to avoid if you have arthritis?
Some foods can make inflammation worse, such as fast food, foods high in sodium, refined sugar, white grains and saturated fats from red meat, warns Shelter Nieves.
Controlling inflammation and joint pain is not only about medicine but also about how you choose your daily meals. A healthy, low-process and balanced diet will help you maintain a healthy skeletal system for a long time.
