Photo: theconversation 

We tend to have a love and hate relationship with our joints. We love how they allow us to do our work smoothly. But, let's face it, the moment we start to experience joint pain, the relationship turns sour. The very joints that used to give us so much strength and mobility suddenly become the source of constant irritation and chronic discomfort. If you suffer from bone or joint pain you know from personal experience that it can be devastating and annoying in daily life. You may already be taking medicines to relieve stiffness, joint pain or inflammation. However, if that doesn't help, then you need to change your lifestyle and eating habits. Studies show that certain foods have been shown to fight inflammation, strengthen bones and boost the immune system. Adding these foods to your balanced diet may help ease the symptoms of your arthritis. Find out how.

1 Spinach

Ever wondered why Popeye loves spinach so much? Spinach is high in antioxidants and has been proven to reduce inflammation, pain and slow down the progression of osteoarthritis. You can make various scrumptious dishes using spinach.

2 Fish

The fatty fish varieties like salmon, tuna, and trout, and their fish oils are high in omega-3 fatty acids that have been proven to fight inflammation and immediately decrease joint pain. Their high amounts of vitamin D also helps in reducing the symptoms of arthritis and similar diseases.

3 Dry Fruits

Nuts are nutritious, but walnuts, pistachios, and almonds contain really high amounts of calcium, magnesium, vitamin E, protein, and alpha-linolenic that boost the immune system. Specifically, walnuts are high in omega-3 fatty acids that help reduce osteoarthritis and rheumatoid arthritis pain.

4 Saffron

Saffron acts as an anti-inflammatory agent and helps to reduce arthritis symptoms. Studies have shown that crocin, which is one of the main compounds of saffron is shown to possess anti-inflammatory, antioxidant, and antiproliferative qualities and it’s effective in people suffering from joint pain.

5 Broccoli

Broccoli contains sulforaphane which helps in joint pain relief and contributes to a decrease in the symptoms of rheumatoid arthritis. Include it in your salad or stir-fry to get the maximum benefits.

6 Citrus Fruits

Our immune system craves for vitamin C. Oranges, grapefruits, and other citrus fruits are high in vitamin C which helps prevent inflammatory arthritis and joint pains.

7 Cherries

Cherries and especially unsweetened tart cherry juice have been shown to have great results in people suffering from osteoarthritis. Research has shown that the anthocyanins found in cherries have an anti-inflammatory effect. Anthocyanins can also be found in other red and purple fruits like strawberries, raspberries, blueberries, and blackberries.

8 Whole-grain foods

While white grain products should be avoided, whole-grain foods like brown pasta, oatmeal, brown rice, and whole-grain cereals, because of their compounds have been proven to lower the levels of a protein called C-reactive in our blood. This protein is related to several diseases, including arthritis.

9 Garlic

Garlic has miraculous effects when it comes to symptom and disease prevention. Apart from lowering blood pressure and helping heart disease, garlic has strong anti-inflammatory properties and helps in reducing the risk of osteoarthritis and its painful symptoms.

10 Red Beans

Red beans are also rich in fibre, which lowers the levels of C-reactive protein just like whole-grain foods. They are also high in protein, folic acid, iron, magnesium, and potassium which all boost our immune system.