A healthy diet can help reduce knee and back pain. Avoid foods that fuel inflammation, such as refined flours, fried foods, and trans- or saturated fats.

Instead, try these foods that naturally provide anti-inflammatory properties:

1. Berries

A popular fruit, strawberries contain flavonoids and antioxidants that reduce inflammation in the joints. They can also provide vitamin C and resveratrol, which are known to decrease joint damage.

In one study, obese adults with knee osteoarthritis who drank a strawberry drink every day for 24 weeks experienced reduced pain and lowered surrogate markers of inflammation.

Leafy green vegetables, cruciferous veggies such as broccoli and cabbage are rich in Vitamin K. Vitamin K protects nerve cells and inhibits inflammation.

2. Carrots

Carrots and other deep-colored vegetables are rich in anti-inflammatory nutrients. Try carrot juice for a delicious healthy drink that is sweet without the added sugar of fruit.

Leafy green vegetables (such as kale, spinach, mustard greens, broccoli, brussel sprouts, and cauliflower) contain calcium and other compounds that reduce inflammation and strengthen bones. They also block enzymes that lead to back pain and swelling.

Spices like cinnamon, turmeric, and garlic have natural anti-inflammatory properties and should be used in cooking on a regular basis.

3. Green Vegetables

Green leafy vegetables and cruciferous veggies (cabbage, cauliflower, broccoli) are packed with vitamins, minerals, and fiber. They also block enzymes that cause inflammation.

Toss out vegetable oil, canola and peanut oils and replace them with extra virgin olive oil. This unsaturated fat is loaded with heart-healthy fats and contains a compound called oleocanthal that helps reduce inflammation.

Consume carrots and other darkly colored fruits rich in phenolic compounds, which contain an anti-inflammatory agent. Also, drink a lot of healthy herb teas and true or green teas.

4. Fish

Foods rich in omega-3 fatty acids, like fish and krill oil, can help reduce knee and back pain by blocking an enzyme that creates inflammation. These fats also keep blood triglyceride levels in check, which is another risk factor for inflammatory conditions such as gout and arthritis.

Leafy green vegetables are high in calcium and other nutrients that can reduce back and joint pain try kale, spinach and swiss chard. Tomatoes are another food that helps reduce back and joint pain because they contain lycopene, an antioxidant that limits inflammation.

5. Nuts

Nuts such as walnuts, almonds, pistachios and flax seeds are good sources of anti-inflammatory omega 3 oils. They can be eaten on their own as a snack or added to salads and whole grain breads.

Berries such as strawberries, raspberries and blackberries contain quercetin and rutin, plant compounds that reduce inflammation. Bromelain, another plant compound found in pineapples, is also known to help reduce joint pain. Avoid foods high in saturated and trans fats as they can fuel inflammation. Also avoid processed foods such as fried snacks and packaged baked goods.

6. Spices

Eucalyptus leaf extract has been shown to reduce oxidative stress and inflammation. Likewise, cinnamon has anti-inflammatory properties and studies show that consuming it regularly may help manage the symptoms of rheumatoid arthritis.

Bromelain, found in the stems of pineapples, has been proven to ease musculoskeletal pain by suppressing pro-inflammatory proteins. Other common spices that contain pain-reducing compounds include garlic, turmeric and ginger.

Avoid inflammatory foods like processed and fried foods, sugary desserts and marbled red meat to improve joint health. Add brightly colored fruits and vegetables to your diet as well as herbs and true teas.

7. Herbs

Nutrients in herbs like eucalyptus and turmeric have anti-inflammatory properties. Eucalyptus leaf oil reduces inflammation and inflammatory markers in the body, while turmeric contains curcumin which acts as a natural pain reliever.

Leafy vegetables, especially the brassica family (broccoli, cauliflower, cabbage and kale) are packed with calcium and other nutrients that promote bone strength. They also contain sulforaphane that blocks an enzyme known to cause joint swelling.

Pineapple is also good for your joints as it has bromelain, which can reduce inflammation and sooth sore muscles.

8. Beans and Lentils

If you suffer from joint pain, it can leave you feeling run down and fatigued. Beans and lentils provide a natural energy boost and are nutrient-dense, providing protein, folic acid, iron, magnesium and zinc. Try a bowl of masoor dal or a hearty lentil salad with ginger and Fresno chili peppers.

A mostly plant-based diet helps reduce inflammation and pain. Avoid foods that fuel inflammation, such as refined carbohydrates (white bread, pasta, cookies), sugary drinks and snacks, and saturated fats. Add more cold-water fish to your diet; the omega-3 fatty acids in these fish can help reduce inflammation.

9. Oils

Oils can ease pain, especially if theyre massaged into sore areas. Essential oils are concentrated plant extracts that have specific medicinal properties.

Studies show that black cumin oil reduces achy knees and eucalyptus oil relieves arthritic back pain. Ginger oil warms sore muscles, and clary sage eases spasms and tension.

Add these healthy oils to your diet:

10. Whole Grains

Green tea is a source of an antioxidant called epigallocatechin-3-gallate (EGCG). It stops the production of chemicals that lead to the destruction of cartilage and may also help preserve healthy joints.

Oranges and other citrus fruits provide vitamin C, which is important for reducing inflammation. But be careful with grapefruit, which can interact with some medications. Whole grains - like brown rice, oatmeal and quinoa - help lower the level of C-reactive protein (CRP) in your blood. Rye is a particularly good choice because it's high in fibre and iron.