Natural Joint Pain Relief Foods: 10 Foods & Spices to Alleviate Stiffness

Natural Joint Pain Relief Foods & Spices

Joint pain is a common problem that many people face. It can be caused by a number of things such as injury, arthritis, and other medical conditions. Joint pain can make it difficult to move and do everyday activities.

There are natural solutions for joint pain, such as taking Omega-3 supplements and using dietary supplements like glucosamine and chondroitin. These supplements can help repair the cartilage in your joints, which will provide relief from joint pain.

However, you don’t need to go the joint supplement route to help support your joint function and relieve pain. There are a number of foods that contain anti-inflammatory and antioxidant compounds that can help you move and walk more freely in your everyday life.

Here are our 10 favorites.

1. Turmeric

Turmeric is a spice that is used in Indian and Asian dishes. It has been used for medicinal purposes for centuries.

Turmeric has been found to help with joint pain by reducing inflammatory markers and proteins that signal pain. It also helps with other conditions such as diabetes, asthma, Alzheimer’s, and more. [1]

Turmeric contains curcumin which has anti-inflammatory properties. Studies have shown that it can reduce joint pain by up to 40%.

2. Sardines (& Other Oily Fish)

Sardines are a great source of Omega-3 fatty acids which can help with joint pain.

The omega-3 fatty acids found in sardines are anti-inflammatory in nature. [2] By contrast, many foods we eat every day are high in omega-6 fatty acids, which heighten inflammation in the joints.

Sardines are also a great source of other healthy fats, and they’re an inexpensive way to get them into your diet. They’re also easy to prepare and delicious!

3. Broccoli

Broccoli is a nutrient-rich food that can help with joint pain. One of the reasons is that it contains antioxidants such as sulphoraphane, which may contribute to less inflammation in the body. [3]

Broccoli is a rich source of calcium, vitamin K, folate, and vitamin C. These nutrients are important for healthy bones and joints.

Broccoli also contains antioxidants like sulforaphane and indole-3-carbinol (I3C), which may help prevent joint damage and worsening of your pain in the long-term.

4. Blueberries

Blueberries are a great way to get your daily dose of antioxidants. They are also rich in vitamin C, which helps with the production of collagen for healthy skin.

Most importantly, the antioxidants in blueberries help to reduce inflammation and lower the levels of uric acid which can cause joint pain.

5. Olive Oil

Olive oil is a natural remedy for pain relief. It contains Omega 3 fatty acids which are known to be anti-inflammatory. Olive oil also contains antioxidants that help in reducing inflammation and pain caused by damaged tissues.

Olive oil is rich in Vitamin E which helps in the healing process of the body.

Olive oil can be used in salads, pasta dishes, sauces, dips etc. It can also be used as a moisturizer for dry skin and hair when applied directly on the skin or scalp after shampooing.

Benefits of Olive Oil:

– Natural remedy for pain relief

– Contains Omega 3 fatty acids which are known to be anti-inflammatory

– Contains antioxidants that help in reducing inflammation and pain caused by damaged tissues

6. Onions

Onions are a rich source of quercetin, a bioflavonoid that is known to have anti-inflammatory properties. Quercetin may also help to reduce pain and stiffness of joints.

7. Dark Chocolate

A study published in the Journal of Agricultural and Food Chemistry found that dark chocolate has a high potential to reduce inflammation and joint pain.

The study suggests that polyphenols found in dark chocolate, such as epicatechin, could be the key to its anti-inflammatory properties.

8. Bone Broth

Bone broth is a nutrient-dense, traditional food that has been used for centuries in many cultures to promote healing and reduce inflammation.

Bone broth is made by simmering animal bones for hours with vegetables, herbs, and spices. The resulting liquid is rich in collagen and minerals such as calcium, magnesium, phosphorus, silicon, sulphur and potassium.

Bone broth can be consumed on its own or used as a base for soups or sauces.

It’s high in protein and low in fat.

It’s also rich in glutamine which helps the body maintain a healthy gut lining and improves the metabolism of proteins and fats.

Studies have shown that bone broth can help relieve symptoms of arthritis such as joint pain and inflammation by providing the body with the aforementioned nutrients.

9. Brazil Nuts

Brazil nuts are a known source of selenium, a mineral that plays a role in the production of anti-inflammatory molecules.

Brazil nuts also contain copper, which is an essential nutrient for bone health. Copper deficiency can lead to osteoporosis and joint pain.

In addition, Brazil nuts provide magnesium which is important for muscle function and bone health.

10. Ginger

Ginger is a root that can be used in cooking or as a supplement. It is often used to treat inflammation and joint pain. Ginger contains compounds called gingerols that are responsible for its anti-inflammatory properties.

Anything Else to Consider?

Just as it is important to incorporate more healthy foods into your daily menu in order to drive inflammation away, it is equally crucial to remove those highly inflammatory foods from your diet.

The foods that should be avoided if you suffer from inflammation are processed meats, sugary drinks like soda or fruit juice, foods high in saturated fats like fried food or red meat, refined carbohydrates like white bread and pastries.

Make sure to keep these at a minimum if you want to have healthy and happy joints.


  1. Mishra S, Palanivelu K. The effect of curcumin (turmeric) on Alzheimer’s disease: An overview. Ann Indian Acad Neurol. 2008 Jan;11(1):13-9. doi: 10.4103/0972-2327.40220. PMID: 19966973; PMCID: PMC2781139.
  2. Zivkovic AM, Telis N, German JB, Hammock BD. Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health. Calif Agric (Berkeley). 2011 Jul;65(3):106-111. doi: 10.3733/ca.v065n03p106. PMID: 24860193; PMCID: PMC4030645.
  3. Moon SJ, Jhun J, Ryu J, Kwon JY, Kim SY, Jung K, Cho ML, Min JK. The anti-arthritis effect of sulforaphane, an activator of Nrf2, is associated with inhibition of both B cell differentiation and the production of inflammatory cytokines. PLoS One. 2021 Feb 16;16(2):e0245986. doi: 10.1371/journal.pone.0245986. Erratum in: PLoS One. 2021 Aug 19;16(8):e0256716. PMID: 33592002; PMCID: PMC7886167.

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