Joint pain is a common condition, which is usually seen more in older people. Joint pain can start at any time. Most people suffering from this problem take medicine on the advice of a doctor. Apart from this, this problem can also be reduced to some extent by having a good lifestyle and a proper diet. If people suffering from joint pain include fish oil, broccoli, cabbage, and green tea in their diet, then they can get some benefits.

Today in this article you will know in detail what to eat and what not to eat for joint pain.

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  1. What to eat for joint pain?
  2. What not to eat for joint pain?
  3. Takeaway
Doctors for What Should Eat And Avoid in Joint Pain

If a person is facing the problem of joint pain, then he must include the foods mentioned here in his diet -

Mediterranean diet

Several researchers have suggested that the Mediterranean diet has various health benefits, including reducing joint pain. It includes fruitsvegetables, and legumes of low glycemic index, and high levels of unsaturated fat which mainly includes olive oil. In addition, moderate to high levels of wild fish and low levels of dairy products and red meat are also included in the Mediterranean diet.

Fish oil

Omega-3 fatty acids are mainly found in fish oil. Research done about this oil shows that it has anti-inflammatory properties, which is why it is most beneficial in joint pain. For this, oil made from salmon, trout, and sardines is considered the best. Vegetarians can use flaxseedschia seeds, and organic soybeans instead of fish oil.

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Cruciferous Vegetables

Cruciferous vegetables include leafy vegetables like broccoli, cauliflower, Brussels sprouts, and kale. Antioxidants, vitamins, and fiber are found in these. Consuming these can also provide relief from joint pain.

In 2005 a team of researchers in Maryland studied the effects of sulforaphane, an antioxidant compound found in cruciferous vegetables. During this research, they found that it can inhibit enzymes that cause joint pain and inflammation.

Indian Spices

Turmeric and ginger are such spices, which have anti-inflammatory properties. They are especially used in Indian cuisine. Turmeric is also used in making many traditional medicines. A 2006 scientific study on turmeric found that it may help protect against osteoporosis and rheumatoid arthritis.

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Green tea

Green tea is one of the most consumed teas in the world. Along with this, it has also been believed in many types of research that green tea has many health benefits. A 2008 study in Maryland showed that green tea may reduce the immune response associated with arthritis. At the same time, long-term use of NSAIDs can have adverse effects, while in comparison, the polyphenolic compound found in green tea has anti-inflammatory properties. In this context, green tea can be an effective natural remedy for joint pain.

Some food items can increase joint pain, so if someone is suffering from this problem, then he should avoid the following things -


Egg yolk contains arachidonic acid, which can trigger inflammation in the body. Eggs also contain saturated fat, which can increase joint pain. If you still want to eat eggs, then only eat the white part of them.

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Dairy Products

Dairy products contain high levels of the protein casein, which can trigger inflammation and pain in the joints. Some dairy products, such as butter, contain high amounts of saturated fat, which causes joint pain. It is best to take soy milk and almond milk under dairy products.

Processed meat

Processed meat contains nitrites and purines. These chemicals increase inflammation and cause joint pain.

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Eating sweet things releases cytokines in the body, due to which inflammation increases and joint pain starts. Eating sweets also increases weight. Due to weight gain, there is extra pressure on the joints and joint pain starts.

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Fried foods

Fried foods are high in saturated fat and low in omega-3 fatty acids. This increases inflammation in the body and joint pain can take a serious form.

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Refined grains

When grains are processed and refined, the fiber, minerals, vitamins, and fatty acids present in them are lost. Eating such grains creates a condition of inflammation in the body, which causes pain in the joints.

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A good diet is the best way to reduce joint pain due to inflammation in the body. If someone is troubled by this problem, then he can include fish oil, cruciferous vegetables, spices, and herbs in his diet. Apart from this, this problem can be reduced to some extent by staying away from sweet, fried things and refined grains. If the pain in the joints does not subside despite controlling the diet, then a doctor should be consulted without delay.

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Dr. Shivanshu Mittal

Dr. Shivanshu Mittal

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