Although what you currently put on your plate could be more due to personal preference than anything else, did you know that certain ingredients can actually help combat joint pain conditions, such as arthritis? These foods have often had anti-inflammatory properties, strengthen bones or even bolster your immune system.

Here is a round-up of some food groups you may want to consider cooking to help lessen joint pain discomfort:

Oily fish: Bursting with omega 3 fatty acids, tuck into salmon, tuna and mackerel
Oils: With oleocanthal acting as an anti-inflammatory, try oils such as olive, avocado and walnut in your diet
Cherries: You could also try other berries such as blueberries and strawberries
Dairy: Full of calcium and vitamin D, dairy ingredients boost your bone strength
Broccoli: Did you know the compound sulforaphane can prevent and even slow down osteoarthritis?
Green tea: Features a handy antioxidant that blocks the production of molecules that cause joint damage
Citrus: Load up on oranges, lemons and grapefruit to top up your vitamin C quota
Wholegrains: We’re talking foods such as oats and brown
Beans: A source of both protein and fibre, why not try kidney beans?
Garlic: Combats a cartilage damaging enzyme in our bodies
Nuts: Pistachios, cashews and the like offer protein, calcium, magnesium, fibre and zinc

What Recipes Could You Use?
Wondering what you could whip up with this ingredient list? Take a look at the ideas below for some inspiration to get you started:

  • Mixed bean chilli served with brown rice
  • Baked salmon served with steamed broccoli and brown rice
  • Porridge served with fresh summer berries and pistachios
  • Tuna and cheddar pasta
  • Avocado and mackerel salad with dark, leafy green veg
  • Greek yoghurt with grapefruit, orange and mixed nuts

Try cooking with these foods in your daily meals and see if you notice any difference in managing your joint pain. Remember a varied and nutrient fuelled diet will also ensure you stay at a healthy weight – this helps to ease pressure and pain on weight bearing joints such as your hips and knees.