Did you know certain foods when consumed regularly can improve your joint health? If you have been experiencing joint pain due to injury or age-related wear and tear, below is a list of superfoods to consider in your diet. While, these foods won’t reverse arthritis or generate new cartilage, they are all good for the overall health and there is little harm in trying them.
- Fatty fish such as salmon, sardine, and mackerel contain omega-3 fatty acids which have anti-inflammatory properties and can reduce joint pain and stiffness. They also contain vitamin D, which helps strengthen bones. Have at least 2 servings per week.
- Soy is a low in fat and high in protein and fiber. It contains plenty of omega-3 fatty acids that improves bone health and is a good option for those who prefer not to eat fish.
- Broccoli contains a substance called sulforaphane which may block the formation of cells that cause rheumatoid arthritis.
- Spinach is rich in antioxidants that decrease the effect of inflammatory agents and slow down the progress of osteoarthritis.
- Walnuts are a nutrient-rich superfood with many benefits including improving joint health. They are high in omega-3 fatty acids which are beneficial in reducing inflammation caused by joint disease.
- Berries such as strawberries, blue berries, and black berries are packed with plenty of arthritis-fighting nutrients.
- Grapes contain compounds such as proanthocyanidin and resveratrol that decrease the level of inflammatory markers in the blood and promote joint health.
- Olive oil , when consumed over a couple of months has been shown to reduce joint swelling and cartilage destruction.
- Cherries contain anthocyanins which have anti-inflammatory properties and are known to reduce the frequency of gout attacks.
- Ginger consumed in fresh or dried form helps soothe arthritic symptoms. In a 2001 study performed to assess the effect of ginger extract on joint health, about 63% of the participants reported improvement in knee pain.
- Garlic is known to reduce inflammation and in a research study it was found that those who consume garlic are at a reduced risk of developing hip osteoarthritis. In addition, it also strengthens the immune system and has cancer-fighting properties.
- Tart cherry juice which is a popular beverage obtained from the Prunus cerasus tree may improve osteoarthritis if two 8-ounce bottles are consumed every day for 6 weeks.Select the unsweetened variety to avoid excess sugar.
Dr. Patrick Denard has been voted one of the top 20 Shoulder Surgeons in North America, and is the most widely published shoulder specialist in Oregon. For all appointments and inquiries, please call : (541) 608-2595.
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