You can prevent and fight pain, stiffness, and swelling with these nutrient-packed foods.

We’re challenging conventions to

drive innovation in science and

medicine and common sense.

1. Apple. Red and green apples every day, keeps your body painless everyday.

Whether you're 23 or 73, you’ll deal with some joint aches and pains at some point. According to a national survey from the Centers for Disease Control and Prevention, 30% of adults over 18 reported having joint pain within the past month. Ouch.

Joint pain has many causes, but it's often a symptom of arthritis, an umbrella term for more than 100 conditions that cause joint pain, stiffness, and inflammation. In young, active guys, arthritis typically shows up because of a old sports injuries, like a dislocated joint or a torn ligament.

Medications that ward off and slow the progression of joint damage and inflammation are commonly prescribed to decrease pain. However, researchers have found that foods with anti-inflammatory and pain-relieving properties can be effective additions to pain management plans.

Here, two of New York University Langone Medical Center’s top rheumatologists (docs who treat arthritis and other joint diseases) tell us which joint-friendly foods are worth eating—plus, delicious ideas for incorporating them into your daily diet.

Red Apples

This sweet fruit contains quercetin, an antioxidant that may keep arthritis and its associated pain at bay, explains Azar. It’s also rich in anthocyanins, strong anti-inflammatory compounds that are responsible for giving red apples their hue.

How to Eat It: For a delicious, crunchy twist on lunchtime classic, add apple slices, your favorite cheese, and some Dijon mustard to a whole-wheat turkey sandwich.

2. Berries.

Brain booster: blueberries

Zoning out? This fruit may help you snap back. “Blueberries’ high flavonoid content has been found to help short- and long-term memory,”

Berries have a lot of nutrients and contain anthocyanins, antioxidant compounds that fight inflammation and give the fruit its deep, rich hue, explains Natalie Azar, M.D., clinical assistant professor of rheumatology at NYU Langone Medical Center. “Berries are also a good source of ellagic acid, another antioxidant that helps decrease inflammation that exacerbates joint pain.”

How to Eat It: Add berries to hot or cold cereal, smoothies, Greek yogurt, or whip up a Low-Carb Berry Crisp (read below) for the week ahead. Simply reheat in the A.M. for a grab-and-go breakfast.

BERRY CRISP
MAKES 20 SERVINGS

INGREDIENTS:

1 cup fresh blueberries

2 cups fresh strawberries, hulled and diced

½ cup fresh raspberries

1 cup of one (or multiple) of the following fruits of your choosing, diced: kiwi, rhubarb, apple, or pear

1 cup oat flour

¾ cup vanilla whey isolate

2 tsp cinnamon

1 tsp nutmeg

½ tsp sea salt

¾ cup stevia-blend sugar substitute or Splenda

? cup organic virgin coconut oil (room temperature)

½ cup organic grape-seed oil

1 cup rolled oats

DIRECTIONS:

Wash and dry all fruits before using.

Lightly spray a large glass-baking dish with olive-oil cooking spray. Pour the mixed fruit into it and set aside.

In a large mixing bowl, add the oat flour, whey, cinnamon, nutmeg, sea salt, and sugar substitute. Whisk well.

Add the coconut oil and grape-seed oil to the dry mixture. Cut batter using a pastry blender or cross-cut with two knives until you have coarse crumbs. Do not mix.

Fold in the oats.

Spread mixture over top of fruit.

Bake at 350°F for 35-45 minutes or until fruit is bubbly and topping is golden brown.

NUTRITION FACTS
Calories: 148, Carbs: 10g, Protein: 6g, Fat: 10g.

3.Nuts

Nuts are loaded with healthy fats and antioxidants that help the body fight off and repair damage caused by inflammation, says Azar. A study published in the American Journal of Clinical Nutrition found that over a 15-year period, those who consumed the most nuts had a 51% lower risk of dying from an inflammatory disease compared to participants who ate the fewest nuts.

How to Eat It: Dress up your morning oatmeal with a handful of your favorite nuts, along with cinnamon and chopped apples. Not into hot cereal? Munch on some homemade Smoked Almonds instead.

Healthy Snack Recipe: Smoked Almonds

SMOKED ALMONDS

Ingredients:

4 1/2 cups raw almonds

1 1/2 tbsp coconut oil, melted

2 tsp low-sodium soy sauce

2 tbsp dried oregano

1 tbsp + 1 tsp garlic powder

2 tbsp smoked paprika

1/2 tsp fine sea salt

Directions:

1. On two sheet trays lined with foil, add almonds and roast at 350 degrees for approximately 8 minutes. Remove from oven and lower temperature to 300 degrees.

2. In a large mixing bowl, add melted coconut oil, soy sauce, dried oregano, 1 tbsp garlic powder, 1 tbsp smoked paprika, and almonds. Mix to coat evenly.

3. Divide coated almonds among sheet trays. Place in oven and roast for approximately 12 minutes, stirring and swapping racks after 6 minutes.

4. Remove from oven and season with remaining paprika, garlic powder, and sea salt. Toss to coat. Serve paired with a cold hefewelzen or witbier, like Blue Moon, and garnish with an orange slice.

4. Orange Vegetables

Thanks to their vitamin A and beta-carotene, orange vegetables are strong inflammation fighters, explains Brian D. Golden, M.D., clinical associate professor of rheumatology at NYU Langone Medical Center. “These veggies are also rich in beta-cryptoxanthin, which may ward off inflammation-related disorders like rheumatoid arthritis.”

How to Eat It: On a baking pan, combine baby carrots, a cubed butternut squash, and a few sliced sweet potatoes. Drizzle with olive oil and spices and bake in a 400-degree oven until soft and slightly browned.

5. Dark Leafy Greens and

Cruciferous Vegetables

“Vegetables like kale, Brussels sprouts, bok choy, spinach, and broccoli are packed with antioxidants that may help ward off arthritis, slow its progression, and help lessen the associated pain,” says Azar. What makes these vegetables so powerful? “They’re rich in sulforaphane, a compound that may block enzymes linked to joint destruction and inflammation.”

How to Eat It: We love this Broccoli with Pepperoncini recipe by Stephen Kalt, head chef at Fornelletto at the Borgata Hotel, Casino & Spa in Atlantic City, NJ.

We recently changed our tune—and our apporach to broccoli—after chatting with Stephen Kalt, head chef at Fornelletto at the Borgata Hotel, Casino & Spa in Atlantic City, NJ. He assured us that prepping this cancer-fighting powerhouse is just about easy easy (and as time consuming) as toasting a grilled cheese.

Use his recipe transform your good intentions into super-nutritious, super-tasty results.

Superfood Side Dish: Broccoli with
Pepperoncini

Ingredients

One head of broccoli with the long stem

2 quarts water

2 Tbsp. salt

2 oz. virgin olive oil

1 Tbsp. chopped garlic

1 Tbsp. chopped shallot

2 oz. sliced pepperoncini peppers

Directions

Slice the broccoli lengthwise, keeping much of the stem after trimming the base of the broccoli. Bring the salt and water to a boil. Cook the broccoli in the boiling water for 2-3 minutes and remove. Heat a large skillet over medium flame for 1 minute. Add the olive oil and wait 20 seconds. Add the chopped garlic and shallots. Cook for 30 seconds, stirring the whole time. Add the broccoli and sautee for 2-3 minutes, turning every minute or so. Remove the broccoli to separate plates and garnish each with the sliced pepperoncini peppers.
Serves 2.
***

Stephen Kalt is the executive chef at Fornelletto at the Borgata Hotel, Casino & Spa in Atlantic City, NJ. In 2004, he was tapped to be Executive Chef of Wynn Las Vegas restaurant, Corsa Cucina where he received acclaim for his Mediterranean-inflected modern Italian menu. Prior to opening his celebrated restaurant at Wynn, he garnered national recognition as the co-creator and chef of the celebrated Mediterranean restaurant Spartina in New York City. During its reign, Spartina was named “Top 5 Neighborhood Restaurants in New York” by Food & Wine magazine and earned two stars from the New York Times.

6. Oily Fish

Oily fish, like salmon, mackerel, and sardines, are rich in joint healthy omega-3 fatty acids which help reduce joint pain and stiffness by suppressing the production of enzymes that erode cartilage and proteins that regulate inflammation..

How to Eat Top whole-grain toast with pre-packaged smoked salmon, a fried egg, and some onions. Or cook mackerel fillets with olive oil, garlic, and lemon. Or toss sardines into an Greek salad of romaine, tomato, cucumber, red peppers, olives, and feta.

Recipe 1. Seared salmon with spinach

Do your body and taste buds a solid, and cook this fish correctly. First, coat it with salt, pepper, and olive oil, then sear it for a few minutes on each side. How do you know it’s done? Salmon should actually be cooked medium. You want the center to be a little glossy and still bright pink in hue. For a complete meal, pair it with sautéed spinach—just cook spinach in a pan with 2tsp of olive oil and a pinch of salt and pepper, until spinach is wilted. (You can also try this recipe for baked salmon with sauteed spinach.)

Skin saver: grapes

The skin of red grapes contains resveratrol, an anti-inflammatory that helps keep your skin looking good. Several studies have shown that resveratrol can help protect you from UV radiation damage that may lead to skin cancer, too. (Bonus: you can also score these benefits from a glass of red wine.)

Belly-fat buster: barley

Carrying a little extra weight around your middle? Shed it by eating more whole grains like barley or amaranth (which, like quinoa, is a great source of protein). A Tufts University study found that people who ate diets rich in whole grains and limited refined grains had 10% less abdominal fat than those who didn’t eat this way.

Cancer Fighter: black beans

To help protect against colon and prostate cancer, you may want to up your legume intake. Dried beans, peas, and lentils are packed with dietary fiber, which helps speeds waste through the gut, wiping out any carcinogens that may have built up there. What's more: beans are a rich source of folate, which helps repair damaged cells.

Cholesterol conqueror:

flaxseeds

Flaxseeds are a great source of omega-3 fatty acids, which help decrease inflammation and fight plaque buildup. Flaxseeds also contain two other components that target LDL cholesterol specifically: lignans and soluble fiber, the kind that rids your body of cholesterol. Ideally, your LDL would be less than 100 mG/dl. In addition to sprinkling flaxseeds onto oatmeal or cereal, continue to combat cholesterol by avoiding saturated fat and exercising daily. (And if you smoke, stop. Period.)

Bone builder: hard cheese

Yes, even dudes are at risk for osteoporosis, and when it comes to calcium, hard cheese is a champ, providing more calcium than softer varieties. Case in point: one and a half ounces of Parmesan has 500mg. These hard varieties also possess probiotic qualities to help your digestive system move smoothly, so...start grating. (It tastes great over salads and other vitamin-packed vegetable sides.)

Cancer fighter: broccoli

Pile these stalks on your plate, because this cruciferous vegetable—full of phytonutrients that decrease inflammation—helps stave off lung, stomach, and other cancers. Plus, these natural chemicals also turn on tumor suppressor genes, which slow cell growth so that damage can be repaired. Eat it in everything from salads to frittatas.

Fiber find: apples

This fruit packs a lot of pectin, a soluble fiber that helps prevent cholesterol buildup in blood vessels, reducing the risk of heart disease. Plus, their insoluble fiber helps keep your digestive system going strong. But don’t peel your apple—two-thirds of the fiber and lots of antioxidants are found in the skin.

7. Onions

Onions are also a good source quercetin. In a 2006 study published in Biological Pharmacology, researchers reported that consuming quercetin orally decreased arthritis symptoms in mice. While the results of animal experiments don’t guarantee the same outcomes in humans, the study suggests that the antioxidant may be a beneficial treatment for inflammatory diseases, and more research is warranted, says Golden. In the meantime, it couldn’t hurt to add some onions to your diet.

How to Eat It: We love this recipe for Turkey Quinoa Burgers with Tomato Onion Chutney. Prefer more of a traditional burger? Add some raw or sautéed slices to pump up flavor and health benefits.

Recipe: Turkey Quinoa

Burgers with Tomato

Onion Chutney

Think it’s too complicated to make your own Indian dish? This flavor-packed, grill-friendly meal might change your mind.

These burgers are a low-fat alternative to beef and can be tossed on the grill the same way you’d cook the traditional version (the zesty chutney is a quick way to add color and flavor to your plate. Make extra and use it as a dip for fresh vegetables.)

TURKEY AND QUINOA BURGERS

Ingredients

1 tsp oil
½ tsp cumin seeds
½ cup finely chopped onion
2 cloves garlic, finely chopped
½ cup cooked quinoa
1 lb ground turkey
2 tsp ground turmeric
1 tbsp garam masala
¼ tsp salt (or more to taste)

Directions

Heat oil in skillet over medium-high heat (the oil should be hot but not smoking). Add cumin seeds and stir until seeds change color from light brown to semi-dark brown.
Add onion and cook about 2 to 3 minutes, while stirring, until onions become translucent. Add garlic and cook 1 minute. Transfer mixture to a bowl, then add quinoa, turkey, turmeric, garam masala, and salt; mix well.
Form turkey mixture into 6 burgers. Brush with oil. Heat skillet or grill pan over medium-high heat. Add burgers and cook about 3 to 5 minutes per side until golden brown. (Burgers may also be broiled if desired).

Serve dressed with chutney (see recipe below).
Serves: 6
Nutrition (per serving): 120 calories, 2.5g fat (0g sat fat), 30mg cholesterol, 240mg sodium, 7g carbs, 1g fiber, 20g protein

TOMATO AND ONION CHUTNEY

Ingredients:

1 tbsp oil
1 whole dried red chili pepper
½ tsp black mustard seeds
½ cup chopped onion
½ cup chopped tomato
¼ tsp ground turmeric
¼ tsp ground cumin
¼ tsp cayenne pepper
¼ tsp salt
¼ cup plain low-fat yogurt
1 tbsp minced cilantro

Directions:

Heat oil in a skillet over medium-high heat (the oil should be hot but not smoking). Add chili pepper and mustard seeds and stir 1 to 2 minutes, until mustard seeds start to pop.
Add onion and tomato to skillet; cook and stir until onions are translucent.
Add turmeric, cumin, cayenne pepper, and salt. Stir for a few minutes until mixture is well blended. Remove from heat. Cool.
Stir in yogurt and cilantro. Serve immediately or chilled.
Variation: Add ¼ cup shredded carrots along with the onion and tomato in Step 2. Add additional yogurt to desired creaminess.
Makes: ½ cup chutney
Nutrition (per 2 tbsp serving): 60 calories, 4g fat (0g sat fat), 0mg cholesterol, 160mg sodium, 5g carbs, 1g fiber, 2g protein.

8. Turmeric

Similar to drugs like ibuprofen, turmeric, rich in the inflammation-fighting antioxidant curcumin, may help ease arthritis pain and swelling by blocking the effects of pro-inflammatory enzymes and chemical pain messengers.

How to Eat It: This East Asian spice is the main ingredient in yellow curry. Try making this paleo, favour-packed Slow Cooker Cauliflower Chicken Curry recipe to reap the benefits.

9. Basil

This leafy green herb has been used in India and Europe for centuries to treat inflammation and joint pain. Eugenol, the enzyme responsible for basil’s sweet scent, is a strong anti-

inflammatory that suppresses the activity of cyclooxygenase—the enzyme that forms the lipid mediators that cause inflammatory responses in the body.

How to Eat It: Fresh or dried, basil can easily be incorporated into a variety of meals. Add it to omelettes, pasta, meat, and vegetable dishes. Use a variety called holy basil to reap the most pain-fighting benefits.

Mint

The two most available types of mint are peppermint and spearmint. While the plants look similar, peppermint has a stronger taste compared to lighter and somewhat sweeter spearmint.
Make This: Mojitos
Place 3-4 lime slices and 4-5 mint leaves in a glass and muddle. Top with ice and club soda. For a sweeter drink, muddle lime with 2–3 strawberries or blackberries.

Oregano

The combination of sweet and spicy that oregano delivers makes it the perfect flavor booster for chili and Italian dishes.
Make This: Chicken Marinade
Combine : 1/4 cup extra virgin olive oil, 1/4 cup lemon juice, 1/3 cup white vinegar, 3 cloves minced garlic, 2 tbsp fresh minced parsley, 2 tbsp fresh minced basil, 1 tbsp fresh minced oregano, 1/2 tsp garlic powder, 1/2 tsp ground sea salt, and 1/2 tsp black pepper. Cube 1 lb of chicken breast and marinate overnight. Remove from marinade and grill.

Basil

The popular herb comes in two varieties: sweet, or Italian, basil and purple basil, both of which have a peppery flavor.
Make This: Pesto Sauce
In a food processor, combine 2 cups fresh basil leaves, 1/2 cup chicken broth, 1/4 cup grated Parmesan cheese, 1 tbsp olive oil, and 2–3 cloves garlic. Pulse. Use as a vegetable dip, pasta sauce, or grilled chicken topping.

Parsley

The two most common varieties of parsley are curly parsley, which is best for garnishes, and flat-leafed Italian parsley, which is best for adding a peppery flavor to food.
Make This: Chimichurri Sauce
In a food processor, combine: 1/4 cup nonfat plain Greek yogurt, 2 tbsp red wine vinegar, 1 tbsp extra-virgin virgin olive oil, 1 tbsp low-sodium vegetable broth, 20 sprigs of fresh parsley, 5 oregano leaves, and 4 cloves of garlic. Pulse. Serve on top of grilled chicken or steak.

Rosemary

This hearty, strongly flavored herb grows more like a tree. Remove the needles from the “branches” before cooking.

Make This: Rosemary Roasted Red Potatoes
Cube 6 red potatoes and place in a baking dish. Sprinkle lightly with 1 tsp extra-virgin olive oil. Roast in a 425-degree Fahrenheit oven for 25 minutes, then add 2 tsp of minced rosemary. Return to oven and roast for 5 more minutes, or until tender and lightly browned.

10. Extra-Virgin Olive Oil

As Azar explains, The Tin Man may not be the only one whose joints can benefit from a bit of oil. Extra-virgin olive oil, or EVOO, contains antioxidants called polyphenols that protect the body from inflammation, taming aches and pains. A 2005 study published in the journal Nature also found that the oil contains oleocanthal, a naturally occurring phenolic compound that prevents the production of pro-inflammatory enzymes.
How to Eat It: According to the study, about 3 1/2 tablespoons of EVOO is equivalent to a 200-mg tablet of ibuprofen. Try making an olive oil based salad dressing, or brushing it on meats or vegetables before cooking.

11. Ginger

If you typically leave ginger behind on

your sushi plate, you may be missing out on one of nature’s strongest anti-inflammatories. The spice, traditionally used to relieve stomach aches, eases joint pain by blocking several genes and enzymes that promote inflammation and discomfort.
How to Eat It: This versatile, flavorful root can be added to stir-fry, soup, or even green juice.

Clean Green Drinks:

Spicy Green Ginger

Juice Recipe

Fend off that midday slump with this naturally energizing juice recipe

The Spicy Green Ginger Juice is such a beautiful marriage. You know when two things come together, and it's just magic? That's ginger and pineapple. Enjoy this delicious and satisfying cleansing juice.

The Spicy Green Ginger Juice

¾ cup fresh pineapple

3 cups baby spinach

1 tbsp fresh ginger

1 medium cucumber

Add all ingredients into a juicer and juice. Whisk in cinnamon, if desired.
SERVES 1-2. Per serving:

9carbohydrates, 130% DV Vitamin C, 10% DV calcium, 15% DV, 0 calories, 0.5g fat, 3g protein, 19g iron

12 photos