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November 20, 2023

Nutrition Spotlight: Eat for Healthier Joints

Anti-Inflammatory foods for optimal joint health. A quick and easy recipe for Charred Shrimp Pesto Quinoa Bowls.

Did you know you can help alleviate joint pain by paying attention to what you eat?  It’s true.  An anti-inflammatory meal plan may help relieve arthritis and joint pain by reducing inflammation and pain.


Here are 12 types of foods to reduce inflammation and pain:

Fruits: Strawberries, blueberries, raspberries, cherries, cranberries, apples, pomegranates, grapes, oranges, and grapefruit.

Vegetables: Dark leafy greens, carrots, broccoli, onions, cabbage, peas, brussels sprouts, cauliflower, beets, winter squash, red bell peppers, corn, sweet potatoes, bok choy

Legumes: black beans, chickpeas, kidney beans, pinto beans, lima beans, lentils

Whole Grains: Oats, brown rice, whole grain cereals, barley, bulger, farro, millet, sorghum, quinoa.

Nuts and Seeds: Walnuts, almonds, pine nuts, pistachios, chia seeds, hemp, flaxseed.

Fish/Seafood: Herring, salmon, scallops, sardines, anchovies, trout, mackerel, oysters, sea bass, shrimp, tuna

Healthy Fats: Extra virgin olive oil, canola oil, safflower oil, nuts, avocado, fatty fish, avocado oil, sesame seed oil, walnut oil, olives

Spices and Herbs: Turmeric, ginger, garlic, onion, cinnamon, cayenne pepper

Sweets: Dark chocolate, cacao, berries, citrus fruits

Fermented Foods: Sauerkraut, pickles, kimchi, miso, tempeh, kefir, kombucha

Beverages: Water, green tea, oolong tea, red wine (in moderation)

Call (614) 319- 3354 to schedule your free assessment and get started on the path to better health. 

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 Charred Shrimp, Pesto, & Quinoa Bowls (serves 4)

1/3 cup pesto

2 Tbsp balsamic vinegar

1 Tbsp extra virgin olive oil

½ tsp salt

¼ tsp black pepper

1 lb peeled and deveined large shrimp, patted dry

4 cups arugula

2 cups cooked quinoa

1 cup cherry tomatoes, halved

1 avocado, diced


  1. Whisk pesto, balsamic vinegar, oil, salt, and pepper in a large bowl. Remove 4 tablespoons of the mixture to a small bowl, set both bowls aside.
  2. Heat a large skillet over medium-high heat. Add shrimp and cook, stirring until just cooked through with a slight char, 4-5 minutes.  Remove to a plate.
  3. Add arugula and quinoa to the large bowl with the vinaigrette and toss to coat. Divide the arugula mixture between 4 bowls.  Top with tomatoes, avocado, and shrimp.  Drizzle each bowl with 1 tablespoon of the reserved pesto mixture.