The World Health Organization (WHO) recommend that we should eat at least 5 portions a day of fresh fruit and vegetables, but in some countries, the recommendations are much higher.
Fruit and vegetables contain high levels of vitamins and anti-oxidants which are essential for staying in good health. Anti-oxidants may help the joints by soaking up some of the harmful chemicals called free-radicals which may cause inflammation.
In a large English study of fruit and vegetable consumption, people who ate 7 or more portions of fruit and vegetables per day had lower risks of dying from cancer, heart disease and stroke compared to people who only ate 1 portion per day.
It is worth considering that the polyphenols, antioxidants and phytochemicals in fruit and vegetables could reduce inflammation.
Strawberries, blueberries, blackberries, sweet potatoes and red cabbage are some examples of colourful food that can help to calm inflammation.
Red, yellow and orange vegetables such as carrots and pumpkins have carotenoids which are strong antioxidants that can help boost your immune system.
Kale, spinach and other dark leafy greens are great sources of vitamin K which is also beneficial for good health.
Reference:
6 Tips for Nutrition and Pain Management. IASP (2020) Global Year For the Prevention of Pain.
