7 Foods That Are Super Anti-Inflammatory and Good for Combatting Chronic Joint Issues

While there are plenty of medicines to help with joint pain, the crux of the problem is often inflammation, and that is often rooted in the foods we eat. There are lots of foods that make it to most tables daily that are catalysts for joint inflammation.

Refined carbohydrates and fried foods are inflammatory foods. So are red meats and processed meats like hot dogs and many lunch meats. Soda and sugar-stuffed drinks are likely to keep flare up flaring, as are fats like margarine and shortening. These are foods that those with chronic joint issues should steer clear of.

On the other hand, there are foods that are anti-inflammatory and, adopted regularly, can help to improve the situation. In general, these are foods with powerful, natural antioxidants and compounds that would be good to include in a diet.

So, then, what’s on the meal plan?

Berries

Fruits on the whole, and eaten whole, are good choices for reducing inflammation in the body. Berries are possibly the number one option amongst the lot. Strawberries, blackberries, raspberries, and blueberries are a great place to start.

They can be included in daily smoothies, mixed in with some plant-based yogurt, or added to a superfood breakfast oatmeal.

Herbs & Spices

Most fresh herbs and spices come with significant medicinal prowess, anti-inflammatory qualities being one of them. Turmeric is one of the most highly recommended spices for combatting inflammation, and it has a lot of research backing it.

Turmeric is easy to add to the daily diet by using it in tofu scrambles, dal, curry, golden milk, and chai tea. Otherwise, it’s a great practice to use that herb garden for fresh herbs sprinkled atop every dish.

Cruciferous Veg

As with just about anything related to a healthy diet, dark, leafy greens are always a good choice, and by and large, that means eating plenty of cruciferous vegetables. Spinach, kale, collards, broccoli, broccoli raab, and on and on are winning options.

Giving these veggies a quick steam is a great way to make the most of them. And, don’t forget to try out some of those Asian greens like tatsoi and bok choy as well.

Peppers & Tomatoes

Peppers, hot and mild, and tomatoes are packed with vitamin C and other nutrients that can help with inflammation issues. Chili peppers have sinapic acid and ferulic acid which reduce inflammation, and tomatoes are heavy on lycopene, a valuable carotenoid that battles inflammation.

It’s a good idea to eat these veggies with some healthy fats (as listed below) because it helps the body absorb their nutrients.

Avocadoes & Olive Oil

While refined fats and animal fats can cause inflammation, pure vegetable-based fats like avocadoes and cold-pressed olive oil can be beneficial. Oleocanthal, an antioxidant in olive oil, is comparable to ibuprofen in its anti-inflammatory effectiveness. Avocadoes have carotenoids and tocopherols to reduce inflammation.

Mixed these fatty foods with whole grains and vegetables like tomatoes, such as on whole grain toast, and it’ll be happy times all around.

Green tea

Green tea, including matcha tea, has all sorts of health benefits that make it a great choice (as long as it isn’t one of these sugary-sweet bottled drinks). Green tea has lots of antioxidants, and one—EGCG—seriously inhibits inflammation.

Green tea can be used to make kombucha at home, and it can be used to make iced tea, too. Just remember to add some lemon juice as it’ll help the body absorb all the goodness.

Nuts & Seeds

Another source of healthy fats, antioxidants, and tons of valuable vitamins, nuts and seeds are a great thing to include in the effort to reduce inflammation. They have lots of omega-3 fatty acids, and they have anti-inflammatory compounds.

Nuts and seeds are good to eat by the handful. They are also great in superfood oatmeal for breakfast. And, they’ll kick a salad up a couple of notches, too.

Making habitual dietary changes, and replacing inflammatory foods with anti-inflammatory foods, can lead to a much less painful experience with joint pain. Even better, the situation just might steadily improve rather than get worse.

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