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Healthy joints allow you to move your body freely without pain. If you’re already experiencing joint pain, eating more antioxidant-rich, anti-inflammatory foods may help. 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.
“Joint issues are often associated with increased inflammation,” saysKerry Conlon, M.S., RD, registered dietitian of Good Gut Nutritionist. “As a digestive-diseases dietitian, my nutrition interventions focus on foods that have anti-inflammatory properties, which also support joint health.”
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2. Leafy Greens
Leafy greens, such as kale and spinach, are packed with anti-inflammatory micronutrients that may help reduce inflammation.
“To have healthy joints, we need healthy bones attached to them,” saysRhyan Geiger, RDN, a Phoenix-based dietitian. In addition to providing calcium, leafy greens are also rich in vitamin K, another nutrient linked to better bone health.
“Since vitamin K is a fat-soluble vitamin, I recommend pairing your leafy greens with a monounsaturated fat, such as olive oil. 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.
3. Berries
Strawberries are packed with vitamin C, an antioxidant with anti-inflammatory properties. Vitamin C also promotes collagen production. “Collagen is a protein that gives structure and support to tissues, including your 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 are linked to joint health.
Conlon recommends consuming ½ to 1 cup of berries per day, either as a side with meals, as a snack or in a smoothie with a scoop of protein powder.
4. Dried Figs
Figs are a nutrient-rich food that supports joint health. “They’re an underdog when it comes to foods thought to be rich in calcium,” says Geiger. “One serving of dried figs has [almost] the same amount of calcium as an equal serving of milk.” A ½-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.
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5. Walnuts
If you have inflammation-related joint pain, walnuts may help. These delicious nuts are high in alpha-linolenic acid (ALA), an omega-3 fat that may reduce inflammation and oxidative stress linked to achy joints, says Geiger. Just 1 ounce of walnuts provides 2½ grams of this powerful fat, so eat up!
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6. Cruciferous Vegetables
Cruciferous vegetables, like kale, spinach, broccoli, Brussels sprouts and cauliflower, may also do good things for your joints. Why? “Cruciferous vegetables are also some of the best sources of vitamin K, which plays a role in bone and cartilage formation, potentially lowering the risk of osteoarthritis and joint problems,” saysKelsey Costa, M.S., RDN, a registered dietitian nutritionist and founder of Dietitian Insights.
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Tips for Joint Health
“Promoting health through diet and lifestyle choices in early and midlife is the best way to prevent issues later on,” 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 helps keep your joints lubricated, reducing stiffness and discomfort. Staying well-hydrated can also support the health of the cartilage around your joints.
Stay Active:Regular movement keeps joints flexible and maintains muscle strength around your joints, which may prevent injuries. All movement is good movement. If you’re already experiencing joint issues, low-impact exercises like walking, swimming or cycling can keep your joints moving without excessive strain.
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. Foods high in omega-3 fatty acids, like fatty fish, as well as antioxidant-rich fruits and vegetables, may help reduce inflammation and maintain healthy joints. And don’t forget protein, which helps build and maintain cartilage and bone. Top sources include lean meat, poultry, fish, eggs, tofu, beans and low-fat dairy.
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Bottom Line
Joint health is all about balance. In addition to a nutritious diet and proper hydration, keeping your body strong and active can be an excellent way to keep your joints healthy and stay injury-free.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Charoenngam N, Shirvani A, Holick MF.Vitamin D for skeletal and non-skeletal health: What we should know.J Clin Orthop Trauma. 2019; 10(6):1082-1093. doi: 10.1016/j.jcot.2019.07.004Rodríguez-Olleros Rodríguez C, Díaz CM.Vitamin K and bone health: A review on the effects of vitamin K deficiency and supplementation and the effect of non-vitamin K antagonist oral anticoagulants on different bone parameters.J Osteoporos.2019;2019:2069176. Published 2019 Dec 31. doi:10.1155/2019/2069176Basu A , Schell J , Scofield RH .Dietary fruits and arthritis.Food Funct.2018;9(1):70-77. doi:10.1039/c7fo01435jU.S. Department of Agriculture. FoodData Central.Figs, dried, uncooked.Sandhu AK, Islam M, Edirisinghe I, Burton-Freeman B.Phytochemical composition and health benefits of figs (fresh and dried): A review of literature from 2000 to 2022.Nutrients.2023;15(11):2623. doi:10.3390/nu15112623Spence LA, Henschel B, Li R, Tekwe CD, Thiagarajah K.Adding walnuts to the usual diet can improve diet quality in the United States: Diet modeling study based on NHANES 2015-2018.Nutrients.2023;15(2):258. doi:10.3390/nu15020258
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Charoenngam N, Shirvani A, Holick MF.Vitamin D for skeletal and non-skeletal health: What we should know.J Clin Orthop Trauma. 2019; 10(6):1082-1093. doi: 10.1016/j.jcot.2019.07.004Rodríguez-Olleros Rodríguez C, Díaz CM.Vitamin K and bone health: A review on the effects of vitamin K deficiency and supplementation and the effect of non-vitamin K antagonist oral anticoagulants on different bone parameters.J Osteoporos.2019;2019:2069176. Published 2019 Dec 31. doi:10.1155/2019/2069176Basu A , Schell J , Scofield RH .Dietary fruits and arthritis.Food Funct.2018;9(1):70-77. doi:10.1039/c7fo01435jU.S. Department of Agriculture. FoodData Central.Figs, dried, uncooked.Sandhu AK, Islam M, Edirisinghe I, Burton-Freeman B.Phytochemical composition and health benefits of figs (fresh and dried): A review of literature from 2000 to 2022.Nutrients.2023;15(11):2623. doi:10.3390/nu15112623Spence LA, Henschel B, Li R, Tekwe CD, Thiagarajah K.Adding walnuts to the usual diet can improve diet quality in the United States: Diet modeling study based on NHANES 2015-2018.Nutrients.2023;15(2):258. doi:10.3390/nu15020258
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Charoenngam N, Shirvani A, Holick MF.Vitamin D for skeletal and non-skeletal health: What we should know.J Clin Orthop Trauma. 2019; 10(6):1082-1093. doi: 10.1016/j.jcot.2019.07.004Rodríguez-Olleros Rodríguez C, Díaz CM.Vitamin K and bone health: A review on the effects of vitamin K deficiency and supplementation and the effect of non-vitamin K antagonist oral anticoagulants on different bone parameters.J Osteoporos.2019;2019:2069176. Published 2019 Dec 31. doi:10.1155/2019/2069176Basu A , Schell J , Scofield RH .Dietary fruits and arthritis.Food Funct.2018;9(1):70-77. doi:10.1039/c7fo01435jU.S. Department of Agriculture. FoodData Central.Figs, dried, uncooked.Sandhu AK, Islam M, Edirisinghe I, Burton-Freeman B.Phytochemical composition and health benefits of figs (fresh and dried): A review of literature from 2000 to 2022.Nutrients.2023;15(11):2623. doi:10.3390/nu15112623Spence LA, Henschel B, Li R, Tekwe CD, Thiagarajah K.Adding walnuts to the usual diet can improve diet quality in the United States: Diet modeling study based on NHANES 2015-2018.Nutrients.2023;15(2):258. doi:10.3390/nu15020258
Charoenngam N, Shirvani A, Holick MF.Vitamin D for skeletal and non-skeletal health: What we should know.J Clin Orthop Trauma. 2019; 10(6):1082-1093. doi: 10.1016/j.jcot.2019.07.004
Rodríguez-Olleros Rodríguez C, Díaz CM.Vitamin K and bone health: A review on the effects of vitamin K deficiency and supplementation and the effect of non-vitamin K antagonist oral anticoagulants on different bone parameters.J Osteoporos.2019;2019:2069176. Published 2019 Dec 31. doi:10.1155/2019/2069176
Basu A , Schell J , Scofield RH .Dietary fruits and arthritis.Food Funct.2018;9(1):70-77. doi:10.1039/c7fo01435j
U.S. Department of Agriculture. FoodData Central.Figs, dried, uncooked.
Sandhu AK, Islam M, Edirisinghe I, Burton-Freeman B.Phytochemical composition and health benefits of figs (fresh and dried): A review of literature from 2000 to 2022.Nutrients.2023;15(11):2623. doi:10.3390/nu15112623
Spence LA, Henschel B, Li R, Tekwe CD, Thiagarajah K.Adding walnuts to the usual diet can improve diet quality in the United States: Diet modeling study based on NHANES 2015-2018.Nutrients.2023;15(2):258. doi:10.3390/nu15020258
