Joint conditions like arthritis have been linked to chronic inflammation, so addressing your diet and taking supplements could be effective ways to enhance joint health and maintain healthy joints for years to come. If you’re looking for top foods and herbs to incorporate into your everyday diet, check out this list of anti-inflammatory foods and herbs for joint health.

1. Ginger

Ginger has been used as an anti-inflammatory herb for thousands of years. Ginger could ease joint pain by blocking several genes and enzymes that promote inflammation and discomfort. Additionally, ginger is a delicious herb in its own right. You can incorporate ginger into everything from herbal teas to soups and curries.

2. Turmeric

Another herb to add to your list is turmeric. Like ginger, turmeric has anti-inflammatory properties due to its curcumin content. Curcumin extract could help to ease aches and pains. Turmeric is available as a fresh herb or in dried, powdered form for convenience.

3. Green tea

Green tea is rich in polyphenols, which are antioxidants that could have an anti-inflammatory effect and slow cartilage destruction. This delicious drink also contains epigallocatechin-3-gallate, a powerful antioxidant that could block the production of molecules that cause joint damage in people with rheumatoid arthritis.

4. Willow bark

Willow bark is one of the oldest known treatments for inflammation, and records suggest humans have been using it for its anti-inflammatory benefits since the fifth century BC. Willow bark could have benefits for relieving joint pain, and it can be taken as tea or in tablet form.

5. Nuts

Incorporating more nuts into your diet could help you maintain good joint health as nuts and seeds are rich in protein, calcium, magnesium, zinc, vitamin E, and alpha linolenic acid. Walnuts, in particular, are rich in inflammation-fighting omega-3 fatty acids. Other nuts to try include pine nuts, pistachios, and almonds.

6. Chia seeds

Chia seeds are a superfood rich in minerals and vitamins, and for those looking to protect their joint health, these nutritional seeds provide a rich source of anti-inflammatory omega-3 fatty acids. Additionally, the range of essential amino acids contained in chia seeds supports muscle, ligament, tendon, and cartilage health, which is good news for your joints.

7. Healthy oils

Cook with healthy oils and use these oils in your salad dressings to include more healthy fats in your diet. Oils like extra virgin olive oil, avocado oil, and safflower oils contain a natural compound, oleocanthal, which is associated with non-steroidal, anti-inflammatory outcomes. Walnut oil is also worth trying, as it’s rich in inflammation-fighting omega-3 fats.

8. Fruit and vegetables

Eat a diet rich in fruit and vegetables so your diet is filled with a range of antioxidants that could fight free radicals and inflammation. Red and purple fruit and veggies, in particular, could have an impact on joint health as these contain anthocyanins, a flavonoid that fights inflammation. Try purple carrots and cabbage, cherries, strawberries, blueberries, and red peppers.

Broccoli is a powerhouse veggie rich in calcium and vitamins K and C, along with sulforaphane, a compound that could slow or prevent mild osteoarthritis. Other green leafy veggies to include are spinach, kale, and broccoli.

Citrus fruits such as oranges, grapefruit, and limes provide a generous dose of vitamin C, which could prevent inflammatory arthritis and support healthy joints.

9. Garlic and onions

Garlic contains a compound, diallyl disulphide, which might have a positive impact on cartilage. Both garlic and onions are rich in a powerful sulphur compound that has anti-inflammatory properties. Onions are rich in quercetin and prebiotic fibre, which support nutrient absorption and in turn healthier joints.

10. Fish

Fish is typically high in anti-inflammatory omega-3 fatty acids, so ideally eat fish twice a week for joint health and maintenance. The omega-3 fats work by suppressing the production of enzymes that erode cartilage and proteins that regulate inflammation. Try omega-3-rich fish like herring, mackerel, and salmon, and sardines.

11. Basil

Basil has been used for thousands of years to treat inflammation and joint pain. It contains eugenol, an enzyme that has powerful anti-inflammatory properties. Eugenol acts to suppress cyclooxygenase, the enzyme that forms the lipid mediators that cause inflammatory responses in the body.

OsteoEze is a joint care specialist, with a range of glucosamine supplement products to support good joint health. To find out more about our prevention, management, and mobility products,contact us today.


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