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The Best Foods for Healthy Joints

Want to know how to keep your joints healthy? One key step may be changing up your diet to include foods that cure and prevent joint pain. The foods you put in your body impact your wellbeing, so it is essential to make a habit of healthy eating. Choosing foods that prevent inflammation, strengthen connective tissue, and build greater bone density can preserve joints, prevent injuries, and offer natural relief for joint pain.

If you want to reduce joint inflammation and improve overall joint health, food remedies may be the answer. Here’s a closer look at some of the top anti-inflammatory nutrients for healthy joints, as well as a few inflammatory foods to avoid.

Seeds and Nuts

Seeds and nuts are packed with healthy Omega-3 fatty acids known to fight inflammation and help reduce it in your connective tissue and joints. Great options include almonds, walnuts, pine nuts, flax seeds, and chia seeds.

Coldwater Fish

Coldwater fish offers an excellent source of Omega-3 fatty acids, too. Beyond reducing inflammation, these nutrients can lower the risk of diabetes, heart disease, and other health conditions. You can add fish such as halibut, tuna, salmon, or trout to your diet or a daily fish oil supplement.


Many fruits have powerful antioxidants that reduce inflammation in the body which helps joint pain. Blueberries are one that have strong flavonoids that turn the inflammatory response in your body off. Pineapple also contains a strong element, bromelain, which is shown to relieve joint pain that comes with rheumatoid arthritis and osteoarthritis. Tomatoes have the antioxidant lycopene that provides improvements for this physical health concern, too.

Cruciferous Veggies

Cruciferous veggies include brussels sprouts, cauliflower, and broccoli. These foods have been found to block enzymes that result in swelling of the joints. They’re also packed with a great dose of vitamins and minerals.

Beans and Lentils

Pinto beans, chickpeas, black beans, soybeans, and lentils all include anthocyanins, a flavonoid that helps reduce inflammation in your body. Beans and lentils also provide a great source of essential minerals, fiber, and protein.

Olive Oil

Oils such as peanut oil, vegetable oil, and sunflower oil can increase inflammation levels. Olive oil, however, is an excellent substitute for salad dressings or cooking. It’s a healthy fat and packed with those inflammation-fighting Omega-3s.

Whole Grains

While the proteins in refined grains can trigger the body’s inflammatory response, whole grains may help counteract it. Grains recommended for reduced inflammation and joint pain includes whole oats, rye, barley, and whole wheat.

Root Veggies and Garlic

The aromatic root vegetables such as onions, garlic, turmeric, and ginger are all known for their anti-inflammatory properties. They can treat joint pain and other symptoms of arthritis. Root veggies and garlic can be added to meals for additional flavor while boosting joint health.

Dark Chocolate

Dark chocolate is delicious and great for joint paint because cocoa contains antioxidants that counteract inflammation. The key is to choose chocolate with a high percentage of cocoa and to indulge in moderation.

Inflammatory Foods to Avoid

Along with knowing which foods to add to your diet for healthier joints, it’s also vital to know what to avoid. Certain foods can increase inflammation in your body and joint pain. Inflammatory foods you should limit or steer clear of include:

  • Processed foods
  • Fried foods
  • Oils high in Omega-6 fatty acids or saturated fats
  • Sugar and refined carbohydrates

Patient-Specific Treatment from Valley Orthopaedic Specialists

You can improve joint health by starting with a healthy diet. There is a chance that if you eat all the right foods, you still may injure an ankle, knee, or another joint. Use our treatment area locator to learn more about common issues that may cause pain and the treatment available at Valley Orthopaedic Specialists. To learn more about our care options and to schedule an appointment with a specialist, contact us today.