10 Foods To Help Alleviate Joint and Bone Pain

Bone and joint pain can affect children, teens, young adults, and older adults although it is more prevalent in seniors. Arthritic pain can be chronic which means it can last for three to six months. But in many cases, it can last for a lifetime. Pain can be persistent but may come and go.

Having to live in pain even for three months can be debilitating. It will likely make you less productive. Medication only alleviates pain and other symptoms but does not cure the disease itself. For most people with arthritic pain, analgesics and other pain relievers can be their daily dose of medicine to get rid of the pain.

The following 10 foods can be used in conjunction with a doctor-prescribed pain reliever. Including them in your diet may help pain from coming back or they help in easing the discomfort while you are in pain.

Green Tea

Green tea can help alleviate bone and joint pain because it is highly anti-inflammatory. This is because it is packed with nutrients and antioxidants. In a study, it is shown that green tea is especially useful in persons with rheumatoid arthritis as it can limit certain molecules of the immune system that may stimulate inflammation and joint pain. Having warm green tea can also help you relax.

Fatty Fish

Fish, including salmon, mackerel, tuna, and sardines are recommended for individuals with arthritis because of their rich omega 3 fatty acids. The eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in omega 3 fatty acids can reduce inflammation. They can also suppress the immune system, thereby, decreasing pain and swelling.


Blueberries, strawberries, blackberries, boysenberries, and cranberries are all rich in antioxidants that help alleviate arthritic pain. Eating a variety of berries throughout the week, whether they are fresh, dehydrated, or frozen, will help you get the compounds quercetin and rutin which are both helpful in decreasing arthritis-related inflammation.

Ginger and Turmeric

Ginger and turmeric belong to the same root crop family and are both used extensively in Indian cuisine. In a study, it was proven that ginger can improve knee pain. This is because it can block the production of substances that cause inflammation. On the other hand, turmeric is also known for its pain relief properties. You can take advantage of this pain relief property of ginger and turmeric whether they are fresh, dried, or powdered.

Canola and Olive Oil

It is not because they are more expensive, but canola oil and olive oil are healthier than vegetable or corn oil. These two oils that you use in preparing dishes at home have a combination of omega 3 and omega 6 acids. The oleocanthal content of these oils helps in reducing inflammation in joints and bones.

Nuts and Seeds

Nuts and seeds are packed with polyunsaturated and monounsaturated fats which can lower your cholesterol levels. This can lower your risk of heart disease, which can be higher if you have arthritis. Make nuts and seeds your regular snack and be able to enjoy their health benefits. Just be wary of products that have too much salt in them.

Whole Grains

Whole grains can help with joint and bone pain. They can help reduce inflammation by CRP in the blood as well. CRP is a protein that is widely associated with arthritis and other infections. With the many choices to choose from other than white rice, taking whole different kinds of whole grains every day will not be boring for you. You can alternate bulgur, quinoa, freekeh, or farro to make your dishes more exciting.


Broccoli is one of the richest vegetables out there when it comes to nutrients. It belongs to the cruciferous family and has been known to have anti-inflammatory properties and can help reduce symptoms of arthritis. Broccoli is a nice-tasting vegetable so there may be no trouble including it in your dishes.


This vegetable may not make you as strong as Popeye but can help you free from bone and joint pain. It is rich in kaempferol, an antioxidant that helps in reducing symptoms of rheumatoid arthritis. It is can also lower inflammation and progress of osteoarthritis.

Dark Chocolate

The darker a chocolate is the better for your joint and bone pain. This is because it means that more cocoa is present. Dark chocolates have abundant antioxidants and phytochemicals which are natural inflammation fighters.

With regular consumption of these foods, you may be able to reduce or have a pain-free day in the office. You may also be able to lessen the intake of your medications. Medications may have adverse effects on your liver. With these foods, you are not only treating pain but you are also taking care of your overall well-being.

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