Want to Ease Joint Pain? Try These 4 Anti-Inflammatory Superfoods

When joint pain is mild, incorporating certain foods into your diet may provide relief. Here are four foods that can promote joint health and help ease discomfort.

1. Green Vegetables

According to the Korean Medical Association, eating foods rich in antioxidants like vitamins C and E, beta-carotene, and selenium is essential for preventing joint damage. Green vegetables are packed with these nutrients. Spinach, in particular, contains a powerful antioxidant called kaempferol, which helps reduce inflammation. Research from the American College of Rheumatology shows that spinach can effectively improve symptoms of rheumatoid arthritis.

2. Berries

For those who aren’t keen on vegetables, berries like strawberries and blueberries offer excellent sources of antioxidants. A study showed that eating strawberries can help reduce joint pain, with researchers noting a decrease in inflammation markers among obese patients with knee osteoarthritis who drank 50 grams (about 1.8 ounces) of a strawberry-based beverage. Blueberries also support joint health. In another study with 79 knee osteoarthritis patients, those who consumed 4 grams (about 0.14 ounces) of freeze-dried blueberry powder daily for 40 months reported reduced joint pain and improved walking ability.

3. Walnuts

Walnuts are packed with alpha-linolenic acid, a plant-based omega-3 that can ease arthritis symptoms and inflammation. A Harvard study found that participants who regularly consumed nuts, including walnuts, had lower arthritis inflammation markers compared to non-nut consumers.

4. Fish

For those who may not consume nuts, fatty fish like mackerel are a great alternative. Fatty fish are rich in omega-3 fatty acids, which have anti-inflammatory effects that reduce joint and muscle pain. A Harvard study linked regular fatty fish consumption to reduced rheumatoid arthritis symptoms. Participants who ate fish more than twice a week reported lower arthritis scores. The American Arthritis Foundation recommends 3-6 ounces (85-170 grams) of fish two to four times per week for joint health.