5 Foods That Could Help Keep Joints Healthy
Did you know that a number of foods are linked with reduced inflammation? Here's five to add to the menu...
11 January 2022
All Credits: PA
1. Fatty Fish
Salmon is a rich source of joint-friendly fatty acids (Thinkstock/PA)
Fatty and oily fish – like salmon, trout and mackerel – are rich in omega-3 fatty acids, which studies have found can help fight inflammation associated with arthritis pain. It’s thought that marine fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can reduce the production of immune cells called leukocytes and enzymes known as cytokines, which are both important components in the body’s inflammatory response. Experts generally recommend at least three to four ounces of fish, twice a week, to reap the joint-friendly benefits.
As well as being a delicious base for soups, sauces or a tasty stir-fry, studies have shown that people who regularly eat foods from the allium family enjoy fewer signs of osteoarthritis, the most common chronic joint condition in the UK.
Garlic, like onions and leeks, contains diallyl disulfide – an anti-inflammatory compound that can limit the effects of cytokines. Top tip: Plump for fresh garlic, as the preservatives in bottled garlic may effect some of its benefits.
As well as being used to soothe an upset stomach, a daily slice of fresh ginger may also help ease the symptoms of arthritis. One 2001 study assessed how 261 patients with osteoarthritis of the knee responded to taking a capsule of ginger extract, twice a day. After six weeks, 63% reported improvements in their discomfort levels.
This aromatic spice can be used to add zest to cooking, enjoyed fresh or brewed in tea. If you’re not fond of the taste, you can find it in supplement form too.