Pain relief not only depends on exercise and rest, but a reasonable diet also plays a key role, especially in supplementing protein from plants such as nutrient-rich nuts.
Protein is a raw material for building and repairing muscle tissue, cartilage, and bones, helping the body recover from repeated mechanical pressures. At the same time, many nuts also contain good fats, vitamins and minerals that reduce inflammation and support joint health.
According to nutritionist Nancy Mazarin, published in Eating Well, plant-based proteins such as almonds and walnuts not only provide the necessary amount of protein but also contain antioxidants and healthy fats that help reduce inflammation and oxidative stress, factors that worsen joint pain. She emphasized: "A diverse diet of plant protein sources can help the body control inflammatory reactions and reduce stress on the joints.
Among the popular nuts, peanuts, almonds, chestnuts and walnuts are ideal choices for workers. Peanuts, although biologically beans, stand out with the highest protein content in the nut group, while almonds provide vitamin E and fiber to support the cardiovascular system, which is important when the body is under heavy load.
Cheese seeds contain protein and fiber that support digestion, while walnuts are rich in omega-3 fatty acids that help reduce signs of chronic inflammation.
It is noteworthy that plant protein is often accompanied by fiber and antioxidants, factors that help reduce the risk of chronic inflammation, a major cause of prolonged joint pain if not controlled.
For workers, a handful of seeds (about 28–30g) a day can be a nutritious snack, combined with green vegetables, fruits rich in vitamin C and calcium to support healthy bones and joints. However, experts also note that you should limit roasted seeds with a lot of salt or sugar, and balance the overall calorie intake to avoid weight gain, which is a factor that exerts more pressure on the joints.
Small changes in eating habits, such as adding protein-rich nuts every day, can help workers reduce joint pain more effectively over time.
