In This ArticleView AllIn This ArticleWhat to Look for in an Anti-Inflammatory SnackBest Anti-Inflammatory Snacks for Joint PainOther Tips to Manage Your Joint PainThe Bottom Line
In This ArticleView All
View All
In This Article
What to Look for in an Anti-Inflammatory Snack
Best Anti-Inflammatory Snacks for Joint Pain
Other Tips to Manage Your Joint Pain
The Bottom Line
Nearly 1 in 4, or 58.5 million, adults in the U.S. live with arthritis, according to theCenters for Disease Control and Prevention. One way to calm inflammation in the joints is to consume a wide range of anti-inflammatory foods, including in your snacks. But, what makes for a good anti-inflammatory snack? Keep reading to learn whatnutrients combat inflammationand the top seven snacks that support joint health.
Pictured Recipe:Berry-Orange Chia Pudding
Jason Donnelly
Before grabbing your midmorning or midafternoon snack, keep these joint-friendly nutrients in mind.
Omega-3 Fatty Acids
Omega-3 fatty acidsare a group of essential fatsfound in fish, algae, walnuts, chia seeds and flaxseeds that play a pivotal role in reducing chronic inflammation and joint pain. These fatty acids decrease the production and release of cytokines, which are pro-inflammatory molecules. As a result, research has shown that omega-3s can help reduce morning stiffness, alleviate swelling and lower the number of tender joints, per a 2020 publication in theMediterranean Journal of Rheumatology.
Vitamin-Rich
Maintaining healthy bones, joints and cartilage requires an adequate intake of several key vitamins, including vitamins D, C, A, E, K, folate, B6 and B12. According to theArthritis Foundation, vitamins D, K and A support bone growth. Meanwhile, vitamins E and C are antioxidants that sop up cell-damaging free radicals. Vitamin C is alsocritical for collagenand connective tissue formation. Folate, B6 and B12 all work together to reduce the risk of bone loss and fractures associated with high levels of homocysteine, an amino acid often elevated in individuals with arthritis.
Packed with Minerals
According to theNational Institutes of Health, individuals with inflammatory arthritis, such as rheumatoid arthritis, are at an increased risk of bone loss. However, calcium, magnesium and zinc all have one thing in common: They improvebone health. Calcium, in particular, is touted as the primary bone-strengthening nutrient. But magnesium is another mighty mineral essential for strong bones because it helps to improve bone mineralization, per a 2021 article published inBiomolecules.
Phytochemicals
Phytochemicals (“phyto” meaning plant) are naturally occurring compounds found in awide array of colorful plant foodssuch as fruits, vegetables, whole grains, legumes, nuts, seeds, herbs and spices. These powerful substances are associated with a decreased risk of various diseases, including arthritis. In fact, a 2022 article published inScientific Reportsfound that individuals who consumed a phytochemical-rich diet lowered their odds of knee osteoarthritis. Why? These plant compounds may help reduce inflammatory molecules and oxidative stress associated with arthritis.
Need to get snacking? Here are seven great picks for painful joints.
1. Nuts and Nut Butters
From walnuts to almonds, peanuts and pistachios, nuts are as rich in nutrients as they are in flavor. One to focus on? Walnuts. Teeming with phytochemicals and an omega-3 fatty acid called alpha-linoleic acid (ALA), walnuts have been shown to lower several inflammatory markers, per a 2020 study published in theJournal of the American College of Cardiology. Nuts also boast an impressive amount of magnesium, vitamin E and B6. So, when you need to quell hunger between meals, nuts and their creamy counterparts (nut butters) are the perfect snack.
2. Fresh Fruit
Bursting with vitamins, minerals and phytochemicals, fruit is an excellent snack for improving and maintaining joint health. Filled with collagen-forming vitamin C, citrus fruits, kiwis, strawberries, mango, papaya and pineapple are the perfect fruits to add to your snack rotation. Pineapples alsocontain an enzyme known as bromelain, which has anti-inflammatory properties and may help to relieve arthritic pain, per a 2021 study published inLife.
3. Fish on Whole-Grain Crackers
Fatty fish like salmon, tuna, sardines and mackerel are significant sources of omega-3 fatty acids and vitamin D. These nutrient-dense fish are specifically high in two important omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). According to a 2021 study published inAdvances in Nutrition, EPA and DHA both work to tame inflammation and reduce pain. Prepare your fish salad with olive oil before spreading it over whole-grain crackers, and you’ll reap the benefits of consuming oleocanthal, a phytochemical that reduces inflammation, per a 2018 study published inEndocrine, Metabolic, and Immune Disorders.
4. Berry Chia Seed Pudding
5. Veggies and Bean Dip
Enjoy an assortment of colorful vegetables like carrots, broccoli, cauliflower, snap peas, tomatoes, cucumbers, celery, radishes and peppers with aprotein-packed bean dipfor the ideal joint-healthy snack. Vegetables are loaded with nutrients such as vitamins A, C and K, while beans impart folate, fiber, zinc, potassium and magnesium. In addition, broccoli and other cruciferous vegetables contain a phytochemical called sulforaphane, which has been shown to reduce pro-inflammatory molecules in inflamed joints, per a 2021 article inPLoS One.
6. Dark Chocolate
With its irresistible flavor and tantalizing aroma,dark chocolatecontains a wide range of phytochemicals that reduce pain and inflammation, per a 2020 article published inPain and Therapy.Pair a few squares of chocolate with a handful of nuts or berries, and you have a delicious anti-inflammatory on-the-go snack.
7. Matcha or Green Teas
No snack is complete without a beverage to wash it down.Matchaor regular brewed green tea is one of the best drinks for joint pain. Why? Green teas contain a phytochemical called epigallocatechin gallate (EGCG) that helps to maintain healthy joints and skeletal muscle, per a 2020 article published inAntioxidants.
The Best & Worst Foods for Your Joints
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