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Foods For Joint Health

Dear reader Most doctors won't tell you that what you eat matters but....it does. Here is an offering from Coach Tim to discover 25 foods to decrease joint pain. Just because a food is on this list doesn't mean it's right for you. For instance, if I eat onions or garlic I get a bad headache. If you have health problems the best way to figure out foods that are right for you is to follow an elimination/provocation diet. Follow this link to learn more. If you need help figuring it out book 30 min nutrition consultation with me. As always here's to your best health, Dr. Linda



25 Foods For Joints While it may not be possible to cure the underlying issue causing your joints to hurt, eating foods for joints may help reduce inflammation, ease pain, prevent (or slow) further damage, and improve symptoms. These foods that help joint pain include:

  1. Fatty or oily fish high in omega-3 fatty acids like sardines, salmon, mackerel, tuna, herring, and anchovies. Eat three to four ounces at least once a week, and preferably twice.

  2. Leafy green vegetables like spinach, kale, chard, and collard greens, which all provide vitamin D, phytochemicals, and antioxidants

  3. Cruciferous vegetables, like broccoli, as it provides sulforaphane, which may help slow osteoarthritis progression

  4. Citrus fruits, such as oranges, limes, and grapefruits, due to their high vitamin C content and anti-inflammatory effects

  5. Bell peppers, which are also a great source of vitamin C

  6. Winter squash and sweet potatoes

  7. Berries, like raspberries, blueberries, and blackberries, due to their high amount of antioxidants

  8. Cherries and tart cherry juice

  9. Fiber-rich fruits like apples

  10. Avocados

  11. Pineapple or papaya, which provide the enzyme bromelain

  12. Allium vegetables, like garlic, onion, and leeks

  13. Grapes

  14. Whole grains, such as oats, quinoa, and brown rice, especially when used to replace inflammatory refined grains like white flour

  15. Legumes and beans, which are high in fiber and protein and provide nutrients that can help reduce inflammation. Some of the best choices include red beans, kidney beans, and pinto beans

  16. Nuts, especially walnuts, due to their omega-3 fatty acid content, as well as pistachios, almonds, and pine nuts

  17. Chia and flaxseeds, which are also high in omega-3 fats

  18. Extra-virgin olive oil (EVOO), which contains the natural anti-inflammatory oleocanthal

  19. Flaxseed oil

  20. Walnut oil

  21. Turmeric, which provides curcumin, known for supporting joint health and comfort

  22. Herbs and spices, such as black pepper, ginger, cinnamon, cayenne, cloves, cumin, chili peppers, rosemary, sage, oregano, and saffron

  23. Green tea, which contains polyphenols, antioxidants that may help reduce inflammation and slow the destruction of cartilage

  24. Grass-fed meats and dairy products, like yogurt, milk, and cheese (Please note: Some people find that dairy products help, while other people find them to be problematic.)

  25. Collagen protein (like that found in bone broth), which makes up 70% of cartilage and has been shown to help support healthy, limber joints


FUN FACT. Pilgrims are responsible for apples in America. Several hundred years back, pilgrims planted the first U.S. apple trees in the Massachusetts Bay Colony.

Dr. Linda Berry Healing Arts Chiropractic Nutrition Trauma Healing Please note: This information is for educational purposes only and is not intended as a substitute for medical care. Always consult with your healthcare provider for advice before you begin taking new supplements. You are responsible for all of the health choices you make.

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