12 Foods that Help Fight Joint Pain

4 best foods for joint pain reliefNow that you’re older, you probably experience more joint pain than ever. All those years of running around, and maybe even experiencing a few breaks or fractures, have finally caught up with you. Some days, the pain is simply too bad to even get out of bed.

Living with joint pain can be debilitating and limit your physical abilities. But you don’t have to let joint pain get in the way of living the way you want to – not if you follow a diet that includes these foods for joint pain relief.

Best Foods for Joint Pain Relief



Not just an immune-booster, oranges have been shown to help with joint pain as well. One study gave osteoarthritis knee pain sufferers orange-peel extract over eight weeks.

Patients reported a reduction in knee pain, and they also had lower inflammatory compounds compared to the group who received a placebo. To receive the same effects, leave the white “fuzzy stuff” on the oranges when peeling, and always use a whole orange when making smoothies.


Fatty fish is the up-and-coming all-star when it comes to overall good health, so it’s no wonder salmon can help with joint pain as well. Studies have found that those who consume salmon reduce inflammation in their joints and can reduce their use of pain medications.

Extra-virgin olive oil

Research from the University of Catania, Italy included extra-virgin olive oil in the diet of rats who had joint injuries. The researchers found that after eight weeks the rats had higher levels of lubricin – a protein that helps protect cartilage and lubricates joints.

Extra-virgin olive oil can be easily incorporated into anyone’s diet, as a dressing or even while cooking. Better yet, it has been shown to boost brain power as well.


This fermented milk is growing in popularity as more and more benefits come out regarding fermented foods. The bacteria strain found in kefir is known as L. casei, and during a study, participants were given a dose of it every day for two months.

At the end of the two months, researchers noted lower inflammatory markers as well as less joint stiffness compared to those in the placebo group.

Kefir can easily be added to cereals or even smoothies to get your fill. It’s also important to note that the unsweetened variety contains more helpful bacteria than the sweetened variety.

Nuts and seeds

For those who love to snack on nuts and seeds, there is good news! The omega-3 fatty acids found in most nuts can help to reduce the symptoms of pain and swelling in the joints and connective tissue.

Brassica vegetables

Many people are unfamiliar with the name brassica as they are also known as cruciferous vegetables. However, brassicas are more commonly associated with the mustard and cabbage family. This particular subset of vegetables has been known to block an enzyme that causes swelling in the joints.

Dark chocolate

This is the food that everyone loves to hear has healing properties! Dark chocolate has anti-inflammatory properties and antioxidants that can counteract genetic predisposition to insulin resistance and inflammation in the joints.

Whole grains

Recent studies have suggested that proteins found in refined grains may trigger an inflammatory response in the body. However, high-fiber whole grains can help to produce fatty acids that can counteract inflammation. So, next time you reach for the bread, make sure it is whole gain.

Green tea

As one of the most widely consumed beverages in the world, green tea has been the focus of much research. One such study from 2008 showed that green tea induced changes in arthritis-related immune responses. This is believed to be from the anti-inflammatory properties found in the tea.

Fatty fish

Thanks to its high levels of omega-3 fatty fish like salmon, mackerel, and herring are some of the best foods for joint pain. These compounds suppress the production of enzymes that erode cartilage which is the main cause of arthritis pain.



Everyone knows that citrus contains a high amount of vitamin C. But what many don’t realize is how good it can be for those with joint pain. Vitamin C has wound healing properties and can help to support cartilage health.

Dark leafy greens

Load up on dark leafy greens if you have joint pain. These veggies contain high levels of vitamin A, C, and K, all of which are antioxidants and can help to protect against free radicals. Free radicals can cause cellular damage, accelerate aging, and make the inflammation of arthritis pain worse.

If you’re tired of joint pain taking over your life, try incorporating these foods into your diet to reduce inflammation and get moving once again.