Did you know that a poor diet, age, and genetics can all cause cartilage cells to break apart, clogging up the synovial fluid in your joints and causing inflammation? Some of these factors are uncontrollable, but fortunately, for the things you can control like you diet, there are certain foods that can help with your joint health and alleviate some pain caused by arthritis:
 

Extra Virgin Olive Oil

Researchers from the University of Catania in Italy added extra-virgin olive oil (EVVO) to the diets of rats with joint injuries. After eight weeks, the rats had significantly higher levels of lubricin, a protein in the synovial fluid that protects cartilage and acts as a lubricant, compared to rats on a standard diet.
 

Kefir

Kefir is a cultured milk that provides us with healthy bacteria, including one strain called L. casei. Participants of a study were given a daily dose of L. casei for two months. At the end of the study, the participants showed significantly lower levels of inflammation and joint stiffness than a placebo group. Try using kefir in your cereal or adding it to smoothies instead of milk.
 

Oranges

In one study, subjects with osteoarthritic knee pain who took a daily orange-peel extract for eight weeks reported a decrease in knee pain and had lower inflammation levels compared to the placebo group. The reason why the participants experienced less joint pain was due to a bioflavinoid in citrus called nobiletin. If you can't find orange-peel extract, try making a smoothie with the whole orange, even the peel!
 

Salmon

Studies with omega-3 supplements show that this type of fat triggers key reactions that lead to less joint pain and inflammation. Salmon is packed with omega-3 fatty acids! Research shows that people who suffer from arthritis and take daily fish-oil supplements can typically decrease their use of NSAID drugs, such as ibuprofen.
 

Turmeric

Participants of a study with osteoarthritic knee plan took turmeric extract for six weeks and found that it had minimized the discomfort from joint pain as much as taking 800 mg daily of ibuprofen. Turmeric is rich in curcumin, a strong antioxidant that can decrease the amount of inflammatory compounds in cartilage cells. Turmeric is a natural anti-inflammatory and can easily be added to all kinds of dishes! Try adding it to rice, beans, stir-frys, salad dressing or curry dishes.

Source:

Runners World

Joint Food

http://www.runnersworld.com/nutrition-for-runners/joint-food?cid=isynd_PV_0315