Learn about the foods that provide nutrients to reduce inflammation and support joint health.
Robby Lazano
Healthy joints allow you to move your body freely without pain.
If youre already experiencing joint pain, eating more antioxidant-rich, anti-inflammatory foods may help.
Photo:Robby Lazano
Foods rich in calcium, vitamin D and omega-3 fatty acids can also support bone and joint health.
We spoke with registered dietitians to learn which foods you should eat more often for healthy joints.
The 6 Best Foods for Joint Health
1.
Fatty Fish
Fatty fish like salmon, mackerel and sardines are great for joint health.
Fatty fish are rich in anti-inflammatory omega-3s and packed with vitamin D, she adds.
Vitamin D is essential for proper absorption of calcium.
Thats important because calcium deficiency can lead to joint pain, muscle cramps and bone loss.
This will enhance the absorption of vitamin K, says Conlon.
Plus, olive oil is anti-inflammatory, helping to reduce inflammation and further supporting joint health.
Check out these19 Leafy Green-Packed Recipes That Aren’t Salad.
Berries
Strawberries are packed with vitamin C, an antioxidant with anti-inflammatory properties.
Vitamin C also promotes collagen production.
But dont stop there.
Blueberries, blackberries and raspberries are rich in anti-inflammatory compounds called anthocyanins, which are linked to joint health.
Dried Figs
Figs are a nutrient-rich food that supports joint health.
Theyre an underdog when it comes to foods thought to be rich in calcium, says Geiger.
A 12-cup serving of dried figs provides 120 milligrams of calcium.
Figs also deliver an array of plant compounds with antioxidant and anti-inflammatory properties.
Plus, they provide bone-supporting minerals such as magnesium and potassium.
Walnuts
If you have inflammation-related joint pain, walnuts may help.
Just 1 ounce of walnuts provides 212 grams of this powerful fat, so eat up!
These potent vegetables also contain glucosinolates, phytochemicals with anti-inflammatory and antioxidant properties.
Antioxidants help protect joints from damage and inflammation brought on by free radicals, adds Costa.
So, its never too late to start eating for better joint health!
Staying well-hydrated can also support the health of the cartilage around your joints.
All movement is good movement.
Strength Train:Strong muscles protect your joints.
Incorporating muscle-strengthening exercises can help increase bone density and reduce the risk of joint-related conditions.
Yoga and Pilates also strengthen muscles to support joint health.
Balanced Diet:A balanced diet rich in vitamins and minerals supports overall joint health.
And dont forget protein, which helps build and maintain cartilage and bone.
Top sources include lean meat, poultry, fish, eggs, tofu, beans and low-fat dairy.
Bottom Line
Joint health is all about balance.
FoodData Central.Figs, dried, uncooked.
