Blueberries, walnuts and dark chocolate reduce joint inflammation, doctor says

Call it a joint effort.

Dr. Nick Pappas, a board-certified hand surgeon in the New Orleans area, shares his three favorite snacks to reduce joint inflammation: blueberries in the morning, nuts for lunch, and dark chocolate at night.

“I find that these little additions to my diet have definitely helped keep my joints happier and less inflamed, especially after intense workouts,” Pappas posted on TikTok Wednesday.

Although inflammation is a normal response to illness or injury, chronic inflammation can be harmful. It can damage healthy tissue and has been linked to diabetes, heart disease, and cancer, among other serious diseases.

Pappas says reducing inflammation can potentially mean avoiding surgery.

Blueberries

“Every morning I eat a handful of blueberries,” says Pappas, noting that the superfood contains more antioxidants than other fruits and vegetables.

This boost of antioxidants is great for heart health, while blueberries’ high fiber content aids digestion.

Recent research also suggests that wild blueberries may speed up fat burning during exercise.

Nut

To get his omega-3 fatty acids, known for their anti-inflammatory properties, Pappas eats a handful of walnuts at lunch.

Good for the body and mind, researchers at the National Institute on Aging have found that eating nuts may help improve memory in Alzheimer’s patients.

These nuts are also good For nuts, as research has linked nut consumption to better sperm quality.

Dark chocolate

Pappas ends his day on a sweet note: “I eat three small pieces of 70% dark chocolate in the evening after dinner for the anti-inflammatory effect of the flavanols as well as to improve satiety.”

Additionally, a few bites of high-quality dark chocolate have been shown to promote a more relaxed and peaceful sleep. Dark chocolate promotes the production of serotonin, the happy hormone that can also help people feel more zen when it’s time to sleep.

However, dark chocolate lovers should be aware of new research that has found that some of these bars contain dangerous levels of lead and cadmium.