Best Foods To Relieve Joint Pain
Have inflammation, stiffness and pain in your joints? Do you pop in over-the-counter or prescription medicines for that? You must not be aware that there are certain foods, spices and supplements that will help in relieving joint pain.
Check out the best foods to relieve joint pain in this post. Keep reading!
Foods and diets you must include
Studies have revealed that following the Mediterranean diet has a lot of health benefits. It is said to have benefits similar to non-steroidal anti-inflammatory drugs.
A Mediterranean diet has huge amounts of fruits that are low on the glycemic index. It also has veggies and legumes, a good amount of unsaturated fats; olive oil in particular, a little wine, moderate to high amounts of wild fish and is low on dairy and red meat.
A study in 2015 showed that a plant based diet containing whole foods significantly reduces pain in adults with osteoarthritis. A whole food diet has fruits, veggies, legumes and grains in it and is free of refined foods.
Fish oil is said to have anti-inflammatory benefits and is helpful for joint pain. This effect is possibly due to omega 3 fatty acids presents in fish oil. You can consume cold-water fishes like wild salmon, sardines and trout. You just need one serving of cold water fish 2 times a week. It is also advisable to consume a fish oil supplement. For those of you who are vegans or vegetarians flax seeds, chia seeds and soybeans are good alternatives.
Along with other veggies, you must try to eat at least half a cup of cruciferous veggies every day. Include broccoli, cauliflower and cabbage in your diet. These veggies are powerhouses of nutrition as they have lots of vitamins, fibre and antioxidants. They contain an antioxidant compound called sulphoraphane that relieves joint pain and inflammation.
Spices and herbs
The spices ginger and turmeric are well known for their anti-inflammatory health benefits. It is used a lot in Indian cuisine. Studies reveal that turmeric can prevent rheumatoid arthritis and osteoporosis.
Green tea is a widely consumed beverage all over the world and is said to have many health benefits. It has been found that green tea possesses anti-inflammatory properties because of its polyphenolic compounds. Make sure that you buy branded green tea preferably organic so that the exposure to pesticides is reduced.
Foods you must avoid
If you want to lessen your joint pain, you need to avoid certain foods. Sugars and refined gains like pasta, white rice and maida bread are the most renowned culprits when it comes to reducing inflammation of joints. Experts recommend that you limit your daily added sugar consumption. It should be 6 teaspoons a day for women and 9 teaspoons for men. Go in for natural sugar sources.
Inflammation will also increase if you consume red meat. So say no to beef, lamb, pork or any meat from four legged animals. Another big NO is for trans fat or hydrogenated oil.
You should also be avoiding omega 6 fatty acids. Too much of omega 6 can lead to inflammation. Common sources of omega 6s are corn oil, peanut oil, safflower oil, sunflower oil, vegetable oil and grape seed oil. Also check the ingredients list of your salad dressing and mayo.
The bottom line
Food is thy medicine! So, include the foods in your diet that help fight joint pain.
Hope you found this post on foods to relieve joint pain useful!
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