Bone and joint problems have become common these days due to lack of activity and poor lifestyle. Many people have arthritis, a kind of inflammation of the body’s joints that causes unbearable pain, stiffness, reduced flexibility, and other symptoms. Fortunately, when combined with exercise, medications, and other doctor-recommended treatments, certain healthy foods can help reduce inflammation. Here are nine anti-inflammatory food choices that can help improve bone and joint health.

1. Seeds and nuts
Adding an assortment and seeds of nuts to your daily food regimen is an excellent way to reduce inflammation as they contain omega-3 nutrients. Eat a tiny portion of almonds, chia seeds, walnuts, pine nuts, and even flax seeds to neutralize inflammation in the joints and connecting tissues.

2. Root vegetables
Root vegetables like onions, ginger, turmeric, and garlic have unbelievable anti-inflammatory properties. So if you’re looking to fight inflammation and improve bone and joint health, root veggies are a must in your daily meals.

3. Fruits
Though foods have high levels of sugar, they’re still excellent antioxidant sources. Blueberries contain anthocyanins (a powerful flavonoid), while apples are high in fiber. Both of these properties are useful to fight inflammation in the joints.

4. Fish oil
Fish oils are another excellent remedy for keeping arthritis in check. Fish contain omega-3 fatty acids that complement brain function and lower the risk of heart diseases, diabetes, and several other illnesses. You can find these oils in fish like salmon, trout, halibut, tuna, and even sardines.

5. Vegetables
Veggies like mustard, arugula, kale, and purple cabbage can help lower arthritis symptoms and boost bone and joint health. Other options like cauliflower, Brussels sprouts, and broccoli are known to restrict an enzyme that causes swelling in the joints. These veggies are also rich in fiber, nutrients, and vitamins necessary for overall health.

6. Whole grains
While refined grains may contain properties that trigger an inflammatory response, whole grains do the opposite. They’re rich in fiber and help produce fatty acids that fight arthritis symptoms known to cause inflammation in the body. The best varieties include whole oats, barley, whole wheat, and rye.

7. Olive oil
Unlike unhealthy oils (vegetable oil, sunflower oil, and peanut oil) that can potentially increase inflammation levels, olive oil is supposedly one of the healthiest options out there. It’s an unsaturated healthy fat that’s also a great source of omega-3.

8. Lentils and beans
Lentils and beans are excellent sources of fiber, protein, and other essential minerals. They also have anti-inflammatory and antioxidant properties that fight arthritis symptoms. Lentils, chickpeas, black beans, soybeans, and pinto beans are also good sources of anthocyanins that help reduce inflammation and promote bone and joint health.

9. Bone broth and dark chocolate
Bone broth and dark chocolate are also excellent sources of anti-inflammatory properties. Bone broth contains glucosamine, chondroitin, and amino acids, which are useful to boost bone density. As for dark chocolate, its cocoa content holds antioxidants that can counteract the genetic effects of inflammation.