Chronic joints pain affects millions of people across the world every year. Thousands of patients routinely seek medical attention for joint pain, and it is one of the leading causes of disability.

To give you an estimate of the disease, in 2002, about 10.5 million people in the United States of American said they experienced severe joint pain, but by 2014 that number had jumped to 14.6 million, said a researcher from the U.S. Centers for Disease Control and Prevention.

Severe Joint pain can limit a person’s ability to perform basic functions and seriously compromise their quality of life.

Joint pain in medical terms is known as ‘arthralgia’. Which is as common as the flu, and can be caused by a wide range of problems – such as,

  1. Bad Posture
  2. Overuse and misuse of joints like in the case of athletes such as footballers, sprinters, and tennis players.
  3. Nutritional deficiencies in the diet.
  4. Osteoarthritis.
  5. Rheumatoid arthritis.
  6. Certain neurological problems.
  7. Kidney and liver problems.

Luckily with strict precautions, good exercise, proper diet, and supplementation. Joint pain can be managed.


The number one food that we have on our list for people with chronic joint pain is:

1. Oily Fish:

Fish oil

Oily fish can reduce joint pain and morning stiffness as it contains unsaturated fats such as Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). EPA and DHA also limit the production of certain negative proteins that inhibit certain types of arthritis.

The Omega-3 fatty acids present in fish also increase blood flow throughout the body during exercise, which can help reduce joint pain and swelling.

It is recommended that each person should consume at least two to four weekly servings of fish like salmon and sardines.

It’s hard for many people to consume such quantities. Hence, omega-3 fish or krill oil supplements can help support joint health.

2. Walnuts & Brazil Nuts:

Brazil nuts

Like oily fish, walnuts are a rich vegetarian alternative source of omega- 3 fatty acids, which reduce inflammation. Also eating walnuts regularly can lower cholesterol, relax blood vessels to lessen stress on the heart, and reduce blood pressure.

Also, Brazil nuts are high in selenium, which improves the quality of cartilage proteins present in our bones and joints. Snack on 3 or 4 each day and you should get all they required. Selenium also helps to boost your immunity which is very important considering the pandemic.

3. Dark Green Leafy Vegetables:

Dark Green Leafy vegetables

Broccoli, cauliflower, and cruciferous vegetables have been shown to protect against the development of arthritis and joint pain.

These also contain antioxidants like carotenoids, which fight free radicals in the body and prevent damage to our cells and tissues. Not only do free radicals damage our cells, but they also have been linked to rheumatoid arthritis (RA) and inflammation.

Green, leafy vegetables such as broccoli, spinach, Brussels sprouts, kale, Swiss chard are packed with antioxidants and vitamins A, C, and K, which protect cells from free-radical damage.

These foods are also high in bone-preserving calcium.


4. Onion & Garlic:


Onions are a rich source of quercetin, an antioxidant that works to reduce inflammation. Red onions are particularly high in antioxidants.

Garlic contains allicin, a compound that can help to alleviate symptoms of rheumatoid arthritis.

Garlic also contains Diallyl Di-sulphide which is highly effective for the body and can help you with a number of diseases include joint pain.


5. Bone Broth:

bone broth

Glucosamine, chondroitin, and amino acids are well documented to help maintain healthy joints, while calcium is essential for bone density. Bone broth contains all of these.

The gelatin-like substance that comes from cooking bones mimics collagen that occurs naturally in our joints, tendons, and ligaments.

Taken regularly as an oral supplement, it has been known to reduce joint pain and increase function for people with arthritis.


For more information talk to a healthcare provider.

If you have any questions about Diet for Joint Pain, please feel free and leave a comment.

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