Skip to main content

The Pain-Free Kitchen: 10 Anti-Inflammatory Foods For Healthy Joints

  • Author:
  • Updated:

Many people who suffer joint pain turn to medications when the real prescription is the anti-inflammatory food probably already in most kitchens.

Healthy joints are a matter of taking into consideration the vitamins and minerals your joints require to function properly and repair themselves. Luckily, we've done all the research for you. The following 10 anti-inflammatory foods promote healthy joints and can help to relieve and prevent joint pain.

1. Salmon

Omega-3 fatty acids inherent in salmon are critical to joint health. DHA is an omega-3 fatty acid found in fish oils that has a positive effect on arthritis and has been shown to  reduce joint pain in patients with rheumatoid arthritis. Salmon has the highest content of DHA of any fish source, with 2000-3000 milligrams per 6-ounce serving.

2. Almonds

Almonds contain nearly 40 percent of the daily value of vitamin E in a single ounce and vitamin E is an antioxidant that plays a very important role in joint health. In one study, vitamin E had a beneficial affect on joint destruction and showed promise in treating arthritis. Arthritis is the inflammation for one or more joints where two bones meet and vitamin E effectively targets dangerous inflammation.

3. Papaya

One cup of papaya provides 144 percent of your RDA of vitamin C. Vitamin C is an antioxidant that can reduce inflammatory conditions and thus be helpful in the prevention of joint-related diseases. Papaya also contains beta-carotene, which has been linked to slowing the course of osteoarthritis.

4. Apples

An apple a may very well keep the doctor away! Apples contain high levels of collagen, which are helpful in supporting joint health. In one study, collagen was used as a supplement by athletes with joint pain. After the trial, the athletes experienced an improvement in the risk of joint deterioration. Apples also contain quercetin, which has a strong anti-inflammatory effect and can help treat arthritis.

5. Oat Bran

Oat bran has more than 60 percent of the RDA of selenium in a one cup serving. Low selenium levels are tied to a higher risk of osteoarthritis, so make sure you are getting enough!

6. Black Beans

Scroll to Continue

From the Organic Authority Files

Black beans are a great source of amino acids. Amino acids combine to form proteins. Amino acids and proteins are the building blocks of the body and help to repair body tissue. One cup of black beans harnesses 42 grams of protein. Black beans are also high in antioxidants anthocyanins, which inhibit inflammation.

7. Kale

Kale contains the trace minerals copper and manganese. While copper toxicity is indeed a dangerous occurrence, so too is a copper deficiency, which can lead to bone abnormalities. Manganese helps to keep bones strong and healthy.

8. Broccoli

Sulforaphana, which is a compound found in broccoli and other cruciferous vegetables, has been shown to improve joint health. In one study, sulforaphana slowed down the destruction of cartilage in joints that were associated with painful and often debilitating osteoarthritis.

9. Ginger

The potent component of ginger, gingerols, carry potent health benefits. Gingerols exhibit strong antioxidant and anti-inflammatory properties.

10. Avocados

Half of an avocado contains nearly 25 percent of the RDA of vitamin E, which fights inflammation.

Photo Credit: Jiggs Image

Related on Organic Authority:

Skip the Beef: Make a Sustainable Salmon Burger Recipe

The Power of Papaya

5 Foods That Help Fight and Prevent Cancer

Shop Editors' Picks

Related Stories