Feel those joints aching? You’re not alone, as millions of people experience joint pain and inflammation as they age. The secret isn’t actually from your medicine cabinet, but in your kitchen. Recent discoveries have revealed that certain foods help fight inflammation and soothe those aching joints. Grab your grocery list and shop for these 11 health foods that pack a powerful anti-inflammatory punch.
11. Hazelnuts and Brazil Nuts
While they feature health benefits, not all nuts are created equal. Specific types that exhibit anti-inflammatory properties include hazelnuts and Brazil nuts. They work by increasing the expression of antioxidant-related genes that give your body a natural boost. On the other hand, walnuts help curb inflammation in the colon due to the combination of omega-3 fatty acids, polyphenols, and other bioactive compounds that reduce C-reactive protein, a key inflammatory marker.
10. Morning Coffee
That morning cup of coffee is more than just waking you up. The timing of drinking coffee may impact its anti-inflammatory benefits, as they’re strongest in the morning when your body’s inflammation levels naturally peak. Since coffee is rich in polyphenols and compounds that inhibit the release of pro-inflammatory cytokines, it helps protect your blood vessels, thereby reducing inflammation.
9. Berries
Specific types of berries feature compounds that abolish inflammatory pain. For instance, blueberries and other dark berries contain malvidin, which has been shown to reduce inflammatory pain in animal studies. On the other hand, pelargonidin found in strawberries and raspberries helps preserve joint function. So yes, mixed berries are your best friend that you should definitely add to your diet.
8. Green Tea
Green tea has long been revered for its health benefits. However, they also play a role in joint health through their anti-inflammatory properties, which protect bones. Polyphenols in green tea help prevent bone loss and slow the degenerative process of joint disease. It means it offers an approach to long-term health of your joints. Meanwhile, the catechins, particularly EGCG, maintain healthy joints and skeletal muscle. Its extracts can also be an effective treatment for knee pain as they improve joint function.
7. Fatty Fish
Fatty fish are found to be swimming with omega-3 fatty acids, which are natural anti-inflammatory compounds. Regular consumption of this omega-3 is found to decrease inflammatory biomarkers and reduce relapse rates in certain conditions. Cold-water fish, such as salmon, mackerel, and tuna, are rich in a long chain of omega-3s (EPA and DHA) that can be readily utilized to combat inflammation.
6. Fermented Foods
The health of your gut is connected to your joint health. With that, fermented foods feature a positive effect on the gut microbiota, which helps reduce inflammation. Yup, we’re talking about foods like kimchi and sauerkraut that protect your intestinal wall and upregulate your body’s natural anti-inflammatory pathways. It’s all in the fermentation process, which creates beneficial probiotics that help fight inflammation.
5. Beets
Don’t underestimate the power of beets. This root vegetable is a triple threat to inflammation as it’s rich in betalains. They’ve been shown to reduce inflammation by signaling pathways. It has also been found that nitrate-rich beetroot juice can help reshape your oral microbiome, potentially leading to lower blood pressure and improved cardiovascular health. Beets can also help inhibit inflammation and oxidative damage by reducing the expression of genes that promote inflammation.
4. Olive Oil
Olive oil is a staple ingredient in many Mediterranean dishes, and it surprisingly helps fight inflammation. There’s a secret compound, oleocanthal, which has anti-inflammatory effects similar to those of ibuprofen. Choose extra virgin olive oil as it’s the least processed and is filled with the highest level of beneficial compounds.
3. Ginger
Ginger has been used as a natural remedy for centuries. Thanks to their extract, they inhibit inflammatory pathways, such as NF-κB and Akt. However, not only that, but they are also found to suppress the mTOR pathway, which enhances their anti-inflammatory effects. It makes them an effective medicine to manage rheumatoid arthritis and ulcerative colitis.
2. Cherry
Yup, those tart cherries are a natural alternative for joint pain! They’re packed with anthocyanins that give them their vibrant color and anti-inflammatory properties. They’re also a natural source for melatonin that helps regulate your sleep cycle and support your cellular health. Opt for Montmorency tart cherries for the highest concentration of beneficial compounds.
1. Turmeric
Turmeric is powered by an active compound called curcumin. It rivals modern medicine in its ability to fight inflammation, as it has been found to reduce knee osteoarthritis pain by an impressive 30% compared to a placebo. When you combine it with NSAIDs, it brings about a 70% greater reduction of pain than just NSAIDs alone.