Fatty fish like salmon, mackerel, and sardines are among the richest sources of omega-3 fatty acids, specifically EPA and DHA. These types of omega-3s have potent anti-inflammatory properties, helping reduce joint stiffness and pain.
Flaxseeds are a plant-based source of omega-3s, particularly ALA (alpha-linolenic acid), which the body can partially convert to EPA and DHA.
Chia seeds are another excellent plant-based source of omega-3 fatty acids, ideal for those following a vegetarian or vegan diet. They’re rich in ALA, which has anti-inflammatory properties, making them beneficial for joint health.
Walnuts are one of the few nuts that contain a significant amount of omega-3 fatty acids, specifically ALA, supporting both brain and joint health. Their anti-inflammatory properties help combat swelling and pain in the joints,
Hemp seeds are a good source of ALA omega-3s, with a balanced ratio of omega-3 to omega-6 fatty acids, promoting a healthy inflammatory response. The omega-3s in hemp seeds can reduce joint stiffness and improve mobility over time.
Canola oil is a cooking oil that provides a moderate amount of ALA omega-3 fatty acids, making it a convenient option for daily use. Its mild flavor makes it versatile for use in cooking, baking, or salad dressings.
Spinach, along with other leafy greens like kale, contains a small amount of omega-3s and a high concentration of antioxidants, which work together to reduce inflammation.