The 5 best breakfast foods for joint pain, dieticians say: eat this, not that

If you notice joint pain related to arthritis, rigorous activity, or age, your food choices can affect the pain you may be experiencing. In general, the less processed the food, the more likely it is to benefit joints and overall health. Certain food groups, such as fruits, vegetables, and healthy fats, contain unique factors that can relieve joint pain you may be experiencing and provide other health benefits as well. If you are looking for foods that can reduce your joint pain, let’s start with the first meal of the day.

Here are the best breakfast foods for joint pain and for healthier tips, here is the best No. 1 to drink every day, says science.

Smoked salmon sandwich
Mitch Mandel and Thomas MacDonald

There are a few reasons why salmon is worth adding to your breakfast, and the healthy 0mega-3 fat it contains tops the list. You may have heard friends and family talking about taking an omega-3 or fish oil supplement, and there are good reasons for its popularity. Omega-3 is a form of essential fat that plays important anti-inflammatory roles in the body, including reducing the inflammation that can occur in the joints.

A couple of ounces of smoked salmon on wholemeal toast or wrapped around a serving of cream cheese are simple ways to enjoy this anti-inflammatory food. If you’d rather make your own salmon to include at breakfast, that’s great too!

vegetarian omelets

You might not think of this cruciferous vegetable as a breakfast staple, but it’s worth adding to your morning. Broccoli and other cruciferous vegetables, such as cauliflower and Brussels sprouts, contain a compound that helps block an enzyme that leads to joint inflammation and pain.

While you should eat no less than 2.5 cups of vegetables a day, aim for at least half a cup of your total vegetable intake to come from cruciferous vegetables. Along with an inflammatory compound, this class of vegetables is high in antioxidants and fiber, making them a great addition to any meal.

At breakfast, try adding chopped broccoli to your scrambled eggi know combining the florets in a hash with roasted sweet potatoes and chicken sausage. Fresh and frozen are both great options for increasing your breakfast intake of vegetables.

holding the mango smoothie

This root is known for its vibrant yellow color and is often found in curry dishes. Turmeric contains anti-inflammatory properties that can reduce joint pain and is even thought to improve memory and reduce the risk of heart disease.

Fresh turmeric can be easily added to a smoothie smoothie, while dried ground turmeric can complement most savory dishes, from soups and stews to salads and french fries. Next time you make a smoothie at home, try adding fresh or dried turmeric into the mix for a nutritional boost.

While turmeric has a bit of a bitterness, the sweetness of the fruit in your smoothie will easily hide the taste. If you want to add more turmeric to your breakfast routine, try sprinkling some on avocado toast or Greek yogurt, nut and fruit parfait.

pouring olive oil into the pan

This cooking oil is known for its heart-healthy fats and mild flavor, and may also help reduce inflammation in the joints. The antioxidants in olive oil are believed to contribute to the greater anti-inflammatory benefit by acting similarly to ibuprofen. In fact, there is research indicating that extra virgin olive oil can even reduce joint pain when applied topically to the joints.

While you can do this at any time of day to reduce joint pain, when it comes to your breakfast meal, there are a few ways to incorporate this healthy fat. You can add a drizzle of sugar to your smoothie, use it in place of butter on toast, or coat the pan before cooking an egg and vegetable omelette.

garlic avocado toast on a plate

Known for its pungent flavor, garlic also contains anti-inflammatory properties that can reduce joint pain. Throughout history, garlic has been a popular remedy for health conditions and is thought to have many medicinal properties. While more research is needed to understand the breadth of these health benefits, it is clear that garlic can reduce inflammation and may also help prevent cartilage damage in those with arthritis.

Garlic can be easily added to any salty breakfast product. Try rubbing roasted garlic on toast, adding minced garlic to breakfast hash, or combining minced garlic with avocado before spreading it on toast. Just make sure you brush your teeth before you go to the office for the day!

Your food choices can have a big impact on your health, from preventing and treating chronic diseases to reducing the discomfort associated with joint pain. While each of these factors can positively affect joint pain, you will likely notice the greatest benefit from combining many of these habits as part of a well-rounded healthy lifestyle.

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