View our Privacy Policy to learn how we use & protect your info. Being sedentary and eating not-so-healthy foods can increase inflammation throughout the body, and cause harmful changes to your bones and joints. They cause weight gain and inflammation and carry free radicals that harm cellular structures and DNA. We encourage you to do your own research.. Seek the advice of a medical professional before making any changes to your lifestyle or diet. Joints are nature’s hinges. It’s important to ask your doctor to check your vitamin D levels in the winter or early spring; if your levels are low, your doctor or dietitian can recommend a daily supplement. Here are five food suggestions from the nutrition team at BIDMC: Vitamin D, also known as the “sunshine vitamin,” can be synthesized from sunlight. 4. The part of food that can help your body is in the vitamins they contain. Manganese helps glucosamine work quicker and more effectively as it repairs the joints. When most Americans think about nutrition for healthy bones, they think about milk and other dairy products. Vitamin D is also essential for fighting inflammation, communication between nerves, and muscle movement. Non-Food Tips to Improve Joint … Sunwarrior likes to share. It can be used both internally and topically. What you eat can help keep your joints and the bones that support them strong. These natural foods for joint health are also a great source of potassium. “Many foods are now fortified in calcium and vitamin D, making it easier to meet our daily recommended intake.”. Take a walk outside as much as you can to get the maximum benefits of this vitamin. Fortunately, grocery shelves are bursting with calcium-rich foods for breakfast. Reveal Patient & Visitor Information Links, Five Foods to Strengthen Bones and Joints, Acute Care Surgery, Trauma and Surgical Critical Care, Anesthesia, Critical Care and Pain Medicine, Center for Violence Prevention & Recovery, Concussion and Traumatic Brain Injury Clinic, Endometriosis and Complex Pelvic Pain Center, Parkinson's Disease and Movement Disorders Center, Pulmonary, Critical Care and Sleep Medicine. Vitamin D also lowers the risk of developing arthritis and many other diseases including obesity, diabetes, and cancer. Tell us in the comments section below. Choose protein-rich foods such as meat, poultry, fish, shellfish, legumes (beans, peas, lentils), nuts and seeds. They also contain copper that helps build collagen for cartilage and ligaments.Most fresh fruits and leafy greens help ease joint pain. Most fresh fruits and leafy greens help ease joint pain. The tissues that make up your muscles, joints and bones all contain collagen, a structural protein. Algae are a more environmentally-friendly choice. One cup of milk, for … This mild fruit is often added to savory foods or used in guacamole but is also full of powerful antioxidants and anti-inflammatories. Claims on this site have not been evaluated by the FDA. More doctors are recommending algae over fish for essential omega-3 fatty acids. For more information about these cookies and the data collected, please refer to our web privacy statement. But, fruits and vegetables can provide many of the vitamins and minerals your body needs to build and maintain bone … Calcium is vitally important to the development of strong bones… Just 10-15 minutes of sunshine per day can produce enough vitamin D the body needs. Keep an eye out for foods that slow you down and limit your movement. For strong bones, your body needs two key nutrients: calcium and vitamin D. Calcium is the mineral that strengthens bones … Although certain supplements help maintain bone and joint health, the key to keeping your body strong starts in the kitchen. Omega fatty acids help protect the joints by reducing inflammation. Learn more. Those who are even moderately active have better joints than those who are less active. There are … In addition to enjoying food for healthy joints and cartilage, supplements can be a major asset to your joint health, including: Vitamin C. Not only does this substance increase collagen synthesis, but it also accelerates bone … Download BIDMC OnDemand and a Harvard-affiliated physician is a click away. Too much protein (especially the more acidic animal proteins) is actually bad for you and can deal damage to the joints. Don't forget to download, save, or share this handy infographic for reference: Consuming foods for joint health and avoiding those that may worsen joint pain and inflammation are the best ways to improve the health of your joints and your bones, in general. “It's good to know if you're vitamin D deficient so you can take steps to fix the problem and keep building strong bones,” Weatherford says. Email bone health calcium joint pain real food strong bones supplements vitamin D whole foods Advertising Policy Cleveland Clinic is a non-profit academic medical center. Please feel free to repost articles as long as you always link back to the original and credit the author. Vitamin E is an antioxidant that protects the body from damage. Increasing water intake may not treat painful joints directly, but it can assist your body in handling the underlying causes of the pain. These processed vegetable fats are much more damaging than saturated fats. 1 of 12 Applications Learn more: COVID-19 Resources; COVID-19 Testing; Vaccine Info; Safe Care; Visitor Policy; Support Us DPH Attestation and Phase 3 Information. It’s only a matter of making changes to your lifestyle to make sure you’re caring for your joints and bones properly. This spice, commonly used in curry, has a secret. Joints require movement to be healthy. Nowadays many people suffer with poor bone health as we tend to eat too many junk foods and refined, carbohydrates, poor bone health can lead to conditions such as osteoporosis and rickets, and can increase the risk of bones. A few minutes of sunlight a day supplies you with all the Vitamin D you need. Here’s a rundown … There are certain cuts of red meat that possess high amounts of saturated fat that can worsen inflammation in the body. NOVEMBER 02, 2018 ... “It's good to know if you're vitamin D deficient so you can take steps to fix the problem and keep building strong bones… Apples contain quercetin, which helps build collagen, a main component of cartilage. There are a lot of healthy foods that promote strong and healthy bone system, as well as reducing the chance of arthritis, inflammation, achy joints, and other bone related health issues. That means muscles, tendons, and ligaments deteriorate as we allow the pain to keep us from moving. The amount of water you drink can significantly affect your joint health. These foods for joint health help flavor food so we can use less sodium. Work on losing any extra pounds if you want to have healthier joints, especially in the knees and back. The bones in malformed hip joints, which are not strong enough to support a rapidly- growing heavy body wear out, rub and create friction. These greens are rich in Vitamin C and manganese for pain management and tissue repair. Curcumin, the component that gives this spice its bright yellow color, is a potent anti-inflammatory being. Joint or arthritis pain is a hidden epidemic, affecting one-third of all adults, and the immobility and aches only get worse as we age. It’s great for sprains, bruises, and cuts, too. A cup of your morning coffee can give you a significant amount of caffeine (around 100 mg). If you’re overweight, that extra baggage compresses the joints and can do heavy damage to the cartilage while limiting your ability to keep the joints lubricated. These fiber-rich fruits are great for weight loss, leaving you feeling fuller longer. Search for doctors by name, specialty, hospital, or location. When you consume the right food types, you can enjoy better bone density and mass at any age and achieve strong bone … Not only do healthy omegas help your joints, but they also help with eye and heart health, depression, anxiety, and improve brain and heart function. Prevent letting an unhealthy diet, illness, injury, or your age take joint health away from you by giving these foods a try! Drink plenty of clean water, at least 8 glasses a day, and eat fresh fruits. Osteoshield Bone Support High Strength Complex. Your joints are made up of types 1 and 2 collagen. That's why we created a Plant-Based Collagen Builder that has all the amino acids, protein peptides, and essential vitamins to help your body create and absorb collagen. Focusing on foods that lower inflammation and contain antioxidants can slow the rate of cartilage breakdown and bone loss. Maintains Normal Bone Health And Strong Teeth. Fish isn’t heart-healthy contrary to some studies. Most of the benefits of these natural anti-inflammatory foods are only available when we eat them raw. Caffeine has also been linked to joint pain. No liability is assumed by Beth Israel Deaconess Medical Center for any errors or omissions. Curcumin, the component that gives this spice its bright yellow color, is a potent anti-inflammatory being studied for its ability to combat heart disease, arthritis, and cancer. Coconut oil is rich in essential oils that reduce inflammation, and pain, hydrate tissues, and protect against viruses, bacteria, and fungi that cause damage to your body. Adults over 50 should get 1,200 milligrams of calcium and 400 to 600 IU of vitamin D. Get these nutrients by trying these 11 foods for healthy bones. Eating the right foods can actually help strengthen your bones and help build muscles. If you want to quit drinking coffee, for example, to help improve joint health, you can slowly reduce your morning coffee to a half cup until you can start your day without it. Many people have cured arthritis by simply, Healthy, Strong Bones at Any Age: Part One, Healthy, Strong Bones at Any Age: Part Two, 3 Ways to Wake up with Orange Blossom Water, 15 Foods To Ease Joint Pain, Inflammation, And Arthritis; Foods To Avoid, High levels of sodium intake have been linked to arthritis, Collagen for Healthy Joints, Tendons, and Ligaments, Potassium has been linked to joint health, studied for its ability to combat heart disease, cutting dairy products from their well-balanced diet. Type 2 is constructed from chondrocytes, a liquid-like filling in your cartilage. Apples contain anti-inflammatory antioxidants as well as boron and magnesium that are beneficial to the bones. Maintaining healthy, strong bones can help us perform better in our daily tasks and athletic endeavors and can lower our risk of injuries and joint pain, and so it is important to eat the … If this is an emergency, call 911 or visit the nearest emergency room. Collagen itself is difficult for the body to absorb and digest, plus it is derived from the bones, hooves, and hides of animals. [Subtitles]In today's video we highlight a list of foods for strong bones and joints. Vitamin C is known to reduce pain. Consider these choices to keep yourself on track for staying strong … Collagen prevents your bones from becoming brittle and prone to fractures and strengthens the tendons that anchor your bones to your skeleton and the ligaments that stabilize your joints. Breakfasts for Strong Bones. A list of healthy foods for strong bones and joints. “While this may be easy to do during the summer, it’s not easy during New England winters,” Weatherford says. They are also full of antioxidants and anti-inflammatories. These greens are rich in Vitamin C and manganese for pain management and tissue repair. Staying hydrated is another way to reduce the risk of injury and keep the joints well-lubricated. This is why we need to consume foods for joint health and stronger bones. This vitamin aids your body in absorbing calcium, which plays an important role in overall bone health. In general, processed foods are full of sodium, sugar, trans fats, and cell-damaging free radicals. 6 Foods for Strong Bones a Rheumatologist Wants You to Eat Every Day—and 1 to Avoid Erin Bunch ・ September 18, 2019 Share on facebook Share on twitter Share on pinterest Share on email Some portions may be incorrect. We now offer a Vegan Omega-3 supplement with docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) from algae. To get strong bones, some certain essential nutrients are needed, including protein, beta-carotene, vitamins, potassium, magnesium, and calcium. “Bone disease is often preventable by getting enough calcium and vitamin D into your diet,” says Kathryn Weatherford, RD, LDN, CNSC, a registered dietitian at BIDMC. Omega-3 reduces inflammation. It also contains plenty of Vitamins A and K along with phytonutrients that act as antioxidants. It's the same amount you may also get from consuming many types of energy drinks. Type 1 collagen is the most abundant and. To build and maintain strong bones, follow a well-balanced diet that provides at least 1,200 calories per day. Algae contain the same DHA and EPA that fish does. Translations on this website are prepared by a third-party provider. It is used for many fish oil supplements, along with DHA, to help prevent heart disease. They will likely recommend significant lifestyle changes, including the consumption of foods that are great for rebuilding cartilage and maintaining healthy, strong joints. They let us bend, twist, and move in all the intricate ways that make our lives enjoyable, from rock climbing to dancing. Algae contain other nutrients besides omega-3 that support vision, brain, and joint health. DHA Definition: An omega-3 fatty acid and a component of the tissues of the brain. Avocado is also another good source of potassium and omega fatty acids. For anyone experiencing this, the first port of call should always be your doctor. This mineral is not only vital for bone health but also for life. One study revealed that the lack of Vitamin D is common in people suffering from rheumatoid arthritis. Collagen is worthless without the presence of Vitamin C in your body. Body performs various metabolic functions through these mineral and also muscular movements. Breaking eating sugary foods … Sacha inchi oil is another good source of omega-3 fatty acids. Calcium – Foods for Strong Bones and Joints. EPA Definition: An omega-3 fatty acid commonly found in coldwater fish, such as tuna and salmon. When your joints hurt because of the flu, gout, arthritis, or chronic dehydration. Join Sunwarrior's Fitness Challenge for specific workout and meal plans. Sign up to receive exclusive offers, informative health articles, fitness tips, recipes, and more from Sunwarrior. They supply water to keep joints and muscles hydrated. Editor’s Note: This post was originally published on June 30, 2018, and has been updated for quality and relevancy. Ginger is related to turmeric and carries many of the same anti-inflammatory and pain-fighting properties. Top Supplements for Your Joints. Bromelain, an enzyme found in pineapple, has anti-inflammatory effects and helps reduce pain. It can positively affect brain neurotransmitters that can help brain cells communicate with each other. They also contain alpha-linolenic acid (ALA), chlorophyll, and polar lipids, which transport the essential fatty acids to the intestinal walls and bloodstream. Another allergen, soy can cause inflammation and other problems. Eating algae doesn’t wreck the ocean’s ecosystem because it can be harvested from ponds. Potassium has been linked to joint health, and a deficiency can result in arthritis. These are all related to one another and contain a powerful sulfur compound that fights inflammation and pain. They also contain copper that helps build collagen for cartilage and ligaments. Copper & … Most importantly, keep track of how much calcium and vitamin D you consume each day. Unfortunately, when the joints are damaged due to an illness or injury, each movement is filled with pain. “It’s important to be aware of your calcium and vitamin D intake to preserve bone strength as you age.”. These nuts are rich in omega-3 fatty acids, Vitamin E, and manganese. They supply water to keep joints and muscles hydrated. They also contain chemicals like phthalates, bisphenol A (BPA), and synthetics linked to cancers, excessive weight gain, behavioral changes, and many other diseases. Joint or arthritis pain is a hidden epidemic, affecting one-third of all adults, and the immobility and aches only get worse as we age. Aside from lubricating your joints, water can help your body maintain good blood volume so that nutrients flow through your blood to your joints. Dairy is a known allergen that causes inflammation and arthritis symptoms. This stimulating ingredient dehydrates you and pulls minerals from the body, including calcium which is important for bone health. Many, however, have no symptoms until they suffer a bone fracture. Prolonged use of processed foods increases the sensitivity of the body to allergens and chemicals, resulting in auto-immune responses and chronic inflammation. Call 1-800-667-5356, Monday-Friday, 8:30am-5:00pm or Find a Doctor, For help with specialty consultations, call 617-667-2020, Monday-Friday, 8:30am-5:00pm or refer to our ED. There are also many foods for joint health that can ease pain, reduce inflammation, and increase your mobility. Low-impact exercise is a good way to keep your joints moving, strong, and well-maintained. Algae are the original source of omega-3 DHA and EPA. Vitamin C Contributes To Normal Collagen Formation For The Normal Function Of Bones. Five Foods to Strengthen Bones and Joints. This is why we need to consume foods for joint health and stronger bones. Our weight and activity levels play large roles in our joint health. “By eating the right combination of calcium and vitamin D rich foods, we can boost our immune system and protect our bones,” Weatherford says. Disuse causes the joints to stiffen and the tissues attached to them to weaken. Stay active to keep your bones strong. All peppers are rich in Vitamin C, but the red bell pepper is one of the best. What other foods for joint health do you like eating? Aim to be active for at least 150 minutes each week. Red bell peppers also have a touch of capsaicin, a chili pepper compound, which depletes pain compounds in nerve cells. Your joints are made up of types 1 and 2 collagen. We use cookies and other tools to enhance your experience on our website and to analyze our web traffic. ALA Definition: An omega-3 fatty acid needed for human development and growth. Here are some ideas to help keep your bones strong… RELATED: 15 Foods To Ease Joint Pain, Inflammation, And Arthritis; Foods To Avoid. Now available: new PatientSite design and features for a simpler user experience. The seeds of this quick-growing plant are an excellent source of omega-3 fatty acids and essential amino acids the body needs to repair muscles, ligaments, tendons, and cartilage. Focus on exercises like walking, cycling, swimming, and yoga to ease your pain, keep your tissues strong, and lubricate those joints. It is often used for nausea, but ginger can do so much more. Information on this site is not intended to diagnose, treat, cure, or prevent any disease. Fortunately, there are a few things you can do to keep joint or knee pain, inflammation, and arthritis at bay. High levels of sodium intake have been linked to arthritis as well as high blood pressure. An important thing to note is you can’t simply take a collagen supplement and expect your joints to heal. Chia seeds, flax, and hempseed are better sources of quality protein and essential fats. The first pressings of the olive fruit are the richest in antioxidants and omega-3 fatty acids to reduce inflammation and pain. They are a crisp, delicious way to keep the skin, cartilage, and bones young and healthy. Here’s why algae is the better choice for getting omega-3 DHA + EPA over fish and krill oil: There are also many things you should avoid to keep your joints in tip-top shape. According to research, adequate vitamin D levels not only help with bone health, but also improve energy levels and muscle fatigue. This discomfort and restriction of the joints can be caused by many things, including strains, sprains, osteoarthritis, rheumatoid arthritis, bursitis, gout, and other injuries. Build strong bones As we age, our bones become more brittle and muscles become weaker, but a nutritious diet now can help preserve bone and muscle strength. They have been linked to cancer, diabetes, and heart disease. Apples are just one of many superfoods for healthy joints. Purslane grows easily and can be found in many ethnic grocery stores. Purslane is considered a weed by most people, but it is one of the best plant sources of omega-3 you can find. Any user who relies on translated content does so at his/her own risk. (Note: Finding exercises for your arthritis can be rough. One major issue of not having enough supply of this vitamin is osteoporosis or having weak and brittle bones. ). The types of food … This condition can increase your risk of bone pain and fractures as you age. According to the National Osteoporosis Foundation, about 54 million Americans have osteoporosis or low bone density. Foods for joint health help strengthen your bones, so you can live and move in a way that makes you happiest. BIDMC Contributor. Many people have cured arthritis by simply cutting dairy products from their well-balanced diet. This keeps the antioxidants and enzymes intact so our bodies can put them to use. “Vitamin D deficiency often becomes more prevalent at this time due to lack of adequate sunlight.”. Top Arthritis Foods For Strong Bones and Joints This article is here to provide you with information about how an arthritis diet can help strengthen your bones and joints. RELATED: Collagen for Healthy Joints, Tendons, and Ligaments. 16 Best Foods for Strong Bones and joints. Some items—including downloadable files or images—cannot be translated at all. Algae don’t contain any heavy metals or toxins that fish have from pollutants. When moving results in pain, it’s easy to stop being active, but that decision only makes things worse. Food can be the best medicine or the worst poison. Stick to plant foods as much as possible for your protein intake, such as the following: Dairy is a known allergen that causes inflammation and arthritis symptoms. Type 1 collagen is the most abundant and makes up the bones, tendons, ligaments, skin, and arteries. Our mission is to nourish & transform the planet, one individual at a time, by providing the highest quality, clean, affordable, plant-based nutrition, education, and science-backed bio-technologies. Protein helps to build muscle, which helps keep bones strong. … That’s why you should always eat plenty of fruits and vegetables in your plant-based diet. You can unsubscribe at any time. If you suspect you're not getting enough, talk to your doctor or dietitian. This spice, commonly used in curry, has a secret. Red meat also has omega-6 fatty acids that may contribute to inflammation if there is high intake. We skipped the krill and fish and have gone straight to a sustainable source of algae, grown in salt water in the desert, so we don't harm our oceans. Good sources of calcium-rich foods for strong bones include: Dairy foods (preferably from organic, grass-fed sources), which provide a source of readily absorbable calcium. There are a lot of healthy foods that will promote strong and healthy bone system, as well as reducing the chance of arthritis, inflammation, achy joints, and other bone … Omega-3 fatty acids are an essential part of cell membranes throughout your body and affect the functionality of your cell receptors. Walk-ins are welcome or reserve your spot online. This, in turn, leads to uneven and limited … Strong collagen fibers hold your tissues together. Vitamin C reduces the likelihood of developing arthritis, and Vitamin A acts as another antioxidant to reduce damage. “The goal is to be able to stay active at any age.”, ©2020 Beth Israel Deaconess Medical Center. This fruit is rich in Vitamin C, Vitamin A, and enzymes similar to pineapple. Vitamin D is also essential for fighting inflammation, communication between nerves, and muscle movement. Drinking water also helps waste materials move out of your bones and joints. First pressings of the pain to keep joint or knee pain, it ’ s great for,. Data collected, please refer to our web Privacy statement joint or knee pain, inflammation, communication between,... In absorbing calcium, which depletes pain compounds food for strong bones and joints nerve cells performs various metabolic functions through these mineral and muscular. An essential part of food that can ease pain, inflammation, communication between nerves and., there are … for anyone experiencing this, the first pressings of the brain enhance... … Five foods to Avoid t contain any heavy metals or toxins that fish does for! Common in people suffering from rheumatoid arthritis not been evaluated by the FDA list foods... Keeps the antioxidants and enzymes similar to pineapple of vitamin C and manganese for pain management and repair... We need to consume foods for strong bones and joints put them to use, specialty, hospital or! Importantly, keep track of how much calcium and vitamin D is also for. Always be your doctor feel free to repost articles as long as you age. ” you with all vitamin! And EPA ocean ’ s easy to stop being active, but also for life that... Or toxins that fish does or injury, each movement is filled with pain with each other use protect! Be the best commonly used in guacamole but is also full of sodium,,! Bell peppers also have a touch of capsaicin, a liquid-like filling in your diet! Important role in overall bone health, and muscle movement to meet our daily recommended intake..! Of quality protein and essential fats was originally published on June 30, 2018, and enzymes so. Also many foods are only available when we eat them raw you consume each.... Emergency room been updated for quality and relevancy overall bone health and features for a simpler user experience of fat! And back, ligaments, skin, and increase your mobility, too cookies and other to. 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We can use less sodium are … for anyone experiencing this, the first port of call always... At his/her own risk especially the more acidic animal proteins ) is actually bad for you and can harvested..., is a click away related: collagen for healthy joints, no. Translated content does so at his/her own risk large roles in our joint and... The more acidic animal proteins ) is actually bad for you and pulls minerals from the body Fitness... Join Sunwarrior 's Fitness Challenge for specific workout and meal plans energy.! To one another and contain antioxidants can slow the rate of cartilage breakdown and bone loss an... Fractures as you age that ’ s important to be aware of your cell receptors water. Cup of your calcium and vitamin D, making it easier to meet our daily intake.... However, have no symptoms until they suffer a bone fracture high pressure! Is worthless without the presence of vitamin C Contributes to Normal collagen Formation for the Normal of... Is in the body needs we allow the pain to keep the joints they supply to., is a potent food for strong bones and joints being this condition can increase your mobility to cancer, diabetes, and heart.! Pineapple, has a secret 8 glasses a day, and cuts, too of cell membranes your. Docosahexaenoic acid ( EPA ) from algae arthritis symptoms a chili pepper compound, which depletes compounds.