Every year, millions of individuals seek relief from joint pain. However, instead of relying solely on medication, there could be certain foods that can help alleviate the discomfort. Dr Emma Patel, a nutrition expert, claims to consume five specific foods daily to keep joint pain at bay. She also suggests that these ingredients aid in reducing inflammation.

In partnership with TheCasinoWizard, her food recommendations are supported by scientific evidence and provide natural, accessible relief for those in pain. Incorporating these foods into your daily diet is "easy", according to Dr Patel.

She emphasises that focusing on anti-inflammatory and antioxidant-rich foods can enhance your body's healing capabilities and protect your joints from further damage. So, what does the doctor recommend?

1. Fish

Fatty fish is packed with omega-3 fatty acids, which have been shown to help reduce inflammation in the body. Dr Patel says: “Omega-3s can reduce the production of inflammatory chemicals in the body, leading to decreased pain and stiffness in the joints.” By including fish like salmon, mackerel, or sardines in your diet, you can experience a natural reduction in joint inflammation. The key is to aim for at least two servings of fatty fish per week.

2. Ginger

Similar to turmeric, ginger is another natural anti-inflammatory. The expert says: “Ginger has been shown to block certain inflammatory pathways in the body, providing pain relief for those suffering from conditions like osteoarthritis and rheumatoid arthritis.” A daily cup of ginger tea or adding fresh ginger to your meals can be an easy and effective way to reduce joint pain.

3. Berries

Berries are rich in antioxidants and can help combat oxidative stress and reduce inflammation in the body. “Berries, particularly blueberries, are packed with anthocyanins—compounds that fight inflammation and protect the joints from further damage", she says.

4. Olive Oil

Lastly, she says that extra virgin olive oil is full of antioxidants and healthy fats, specifically oleocanthal. This is a compound that mimics the effects of ibuprofen in reducing inflammation. Dr Patel explains: “Olive oil is not only heart-healthy, but it also helps lubricate the joints, making movement easier and less painful."

5. Turmeric

Turmeric contains curcumin. This is a powerful compound with strong anti-inflammatory properties. Dr Patel says that it has been used "for centuries in traditional medicine for its ability to reduce inflammation and pain, especially in arthritis patients". She suggests adding turmeric to your meals like soups, curries, or smoothies as it can help combat the pain associated with joint conditions.