The 6 best foods for healthy joints

Healthy joints allow you to move your body freely and without pain. If you already have joint pain, eating more antioxidant-rich, anti-inflammatory foods can help. Foods rich in calcium, vitamin D, and omega-3 fatty acids can also support bone and joint health.

We spoke to board-certified dietitians to find out which foods you should eat more often for healthy joints.

The 6 best foods for healthy joints

1. Fatty fish

Fatty fish such as salmon, mackerel and sardines are good for joint health.

“Joint problems are often accompanied by increased inflammation,” says Kerry Conlon, MS, RD, registered dietitian at Good Gut Nutritionist. “As a digestive disease dietitian, I focus my nutritional interventions on foods with anti-inflammatory properties that also support joint health.”

“Fatty fish are rich in anti-inflammatory omega-3 fatty acids and full of vitamin D,” she adds. Vitamin D is essential for the proper absorption of calcium. This is important because calcium deficiency can lead to joint pain, muscle cramps and bone loss. Over time, calcium deficiency can also increase the risk of osteoporosis, which is characterized by weak bones that break more easily.

2. Leafy vegetables

Leafy greens like kale and spinach are rich in anti-inflammatory micronutrients that can reduce inflammation.

“To have healthy joints, we need healthy bones connected to them,” says Rhyan Geiger, RDN, a Phoenix-based nutritionist. In addition to providing calcium, leafy greens are also rich in vitamin K, another nutrient linked to better bone health.

“Because vitamin K is a fat-soluble vitamin, I recommend combining leafy greens with a monounsaturated fat like olive oil. This improves the absorption of vitamin K,” says Conlon. Olive oil also has anti-inflammatory properties, reducing inflammation and supporting joint health.

Check out these 19 recipes full of leafy greens that aren’t salad.

3. Berries

Strawberries are rich in vitamin C, an antioxidant with anti-inflammatory properties. Vitamin C also promotes collagen production. “Collagen is a protein that provides structure and support to tissues, including skin, bones, ligaments, tendons and the cartilage that protects your joints,” says Conlon.

But don’t stop there. Blueberries, blackberries and raspberries are rich in anti-inflammatory compounds called anthocyanins, which have been linked to joint health.

Conlon recommends consuming half to one cup of berries daily, either as an addition to meals, as a snack, or in a smoothie with a scoop of protein powder.

4. Dried figs

Figs are a nutrient-dense food that supports joint health. “They’re an underdog when it comes to foods considered high in calcium,” says Geiger. “One serving of dried figs contains (almost) as much calcium as an equal serving of milk.” Half a cup of dried figs contains 120 mg of calcium.

Figs also contain a number of plant compounds with antioxidant and anti-inflammatory properties. They also provide bone-supporting minerals such as magnesium and potassium.

5. Walnuts

If you have inflammation-related joint pain, walnuts can help. These delicious nuts are high in alpha-linolenic acid (ALA), an omega-3 fat that may reduce inflammation and oxidative stress associated with sore joints, says Geiger. A small ounce of walnuts contains 2 ½ grams of this powerful fat, so eat them!

6. Cruciferous vegetables

Cruciferous vegetables like kale, spinach, broccoli, Brussels sprouts and cauliflower can also be good for your joints. Why? “Cruciferous vegetables are also one of the best sources of vitamin K, which plays a role in bone and cartilage formation and may reduce the risk of osteoarthritis and joint problems,” says Kelsey Costa, MS, RDN, a registered dietitian and founder of Dietitian Insights.

These potent vegetables also contain glucosinolates, phytochemicals with anti-inflammatory and antioxidant properties. “Antioxidants help protect joints from free radical damage and inflammation,” adds Costa. “These harmful compounds can contribute to the development of silent cartilage damage and its progression to the painful joint symptoms of osteoarthritis.”

Tips for joint health

“Promoting good health through diet and lifestyle in early and middle age is the best way to prevent problems later in life,” says Costa, so it’s never too late to start eating for better joint health!

These tips can help you get started:

Stay hydrated: Drinking plenty of water will keep your joints supple and reduce stiffness and discomfort. Staying hydrated can also support the health of the cartilage around your joints.

Stay active: Regular exercise keeps joints flexible and maintains muscle strength around your joints, which can help prevent injury. Any exercise is good exercise. If you already have joint problems, gentle exercise like walking, swimming or cycling will keep your joints moving without putting undue stress on them.

Strength training: Strong muscles protect your joints. Muscle-building exercises can increase bone density and reduce the risk of joint disease. Yoga and Pilates also strengthen muscles and thus support joint health.

Balanced diet: A balanced diet rich in vitamins and minerals supports overall joint health. Foods high in omega-3 fatty acids, such as fatty fish, and antioxidant-rich fruits and vegetables can reduce inflammation and maintain joint health. And don’t forget protein, which helps build and maintain cartilage and bones. The best sources are lean meat, poultry, fish, eggs, tofu, beans and low-fat dairy products.

Conclusion

When it comes to joint health, balance is key. Along with eating a nutritious diet and staying hydrated, keeping your body strong and active can be a great way to keep your joints healthy and injury free.