17 January 2022

10 Foods Help Reduce Joint and Back Pain

By Alpa Momaya

The sedentary nature of our lifestyles results in multiple health-related issues, including pain in the knee and back regions of our bodies. Along with staying active, eating a balanced diet helps to keep these issues at bay.

Extra Virgin Olive Oil

Oleocanthal is a natural phenolic compound, found in olive oil that has similar effects as other non-steroidal anti-inflammatory drugs like ibuprofen or aspirin.

Fatty Fish

Fatty fish such as salmon, trout, tuna, and sardine are rich sources of omega-3 fatty acids. They offer anti-inflammatory effects and its unsaturated fat content also reduces joint pains and stiffness in the body.

Nuts and Seeds

Regular consumption of raw nuts and seeds such as almonds, walnuts, chia seeds and flax seeds contain high amounts of calcium, magnesium, vitamin E.

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Spinach, Broccoli, Cauliflower etc. must be a part of one’s diet plan as they contain vitamins A, C, and K. These vegetables have a natural compound called sulforaphane


Pulses are a rich source of protein, minerals, flavonoids, and fibers that provide strength to the body. They have anti-inflammatory and regenerative properties that reduce knee and back pain.

Juicy Fruits

Fruits contain antioxidants like lycopene which prevents ligament cells from any perennial damage while repairing the inflamed tissues faster.

Green Tea

Green tea is often recommended for people suffering from chronic back or knee pain as a non-invasive treatment. Green tea is rich in flavonoids

Whole Grains

Whole grains are nutritious and fibrous addition to one’s diet. Digestion of these grains produces short chain fatty which helps in curbing inflammation.


Turmeric contains curcumin, which is an effective cure for joint-related pains. Ginger and garlic also have anti-inflammatory properties, which can cure severe arthritis or joint pain.

Dark Chocolate

Few studies show cocoa has anti-inflammatory properties. Thus, a higher percentage of cocoa in dark chocolate helps alleviate knee and back pain.


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