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

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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.

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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.

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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.

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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.

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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.

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