These Six Healthy Foods Help Keep Joints Healthy | Health

Many of us take healthy joints for granted until we feel the aches and pains for ourselves. Without joints, it would be impossible to move. ...


Many of us take healthy joints for granted until we feel the aches and pains for ourselves. Without joints, it would be impossible to move. We would be stiff skeletons that couldn't bend, jump, or move in almost any way. When you pick up a cup of coffee, hug a friend, or walk up a flight of stairs, you are using your joints. And after a while, they get pretty worn out from being used almost all the time.

Erin Nance, MD, an orthopedic surgeon and owner of Nance MD Hand Surgery, says that joint health affects almost everything we do. Dr. Nance says that our joints make it possible for us to do even the most basic things, like walk, make food, and brush our teeth. This means that everyone, young and old, should think about keeping their joints healthy and oiled up.

Joint pain is often caused by arthritis, which is a major cause. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, the word "arthritis" means "inflammation of the joints." It affects about one in four adults in the U.S. (although children can also get arthritis). Most of the time, it affects the hands, hips, knees, and spine, making it hard to move around and lowering the quality of life.

Even though arthritis can't be cured by diet alone, eating certain foods and nutrients regularly can help keep joints healthy and reduce inflammation.

The Basics of Eating for Joint Health

What does a joint-friendly diet look like? The main thing you want is an anti-inflammatory diet that is high in some ingredients and low in others. Focus on eating more whole, unprocessed foods (lots of plants!) and less sweets, processed foods, and certain proteins, like red meat. If this sounds like advice you've heard before, it's because it's at the heart of well-known eating plans like the Mediterranean diet and DASH diet, which have both been shown to help reduce inflammation.

"There is no single food, nutrient, or supplement that can treat pain right away," says Jaclyn London, MS, RD, CDN. "But moving toward a Mediterranean-inspired eating plan—high in vegetables, fruits, whole grains, seafood, pulses, nuts, seeds, and plant-derived oils—may help reduce the risk of chronic inflammation over time."

There are some nutrients that are especially important for reducing the inflammation that can make joints hurt:

  • Omega-3 fatty acids
  • Calcium
  • Vitamin D
  • Antioxidants, like vitamin C 

Here are some of the best foods that doctors and dietitians say you should eat to get these nutrients that are good for your joints.

Best Foods for Joint Health

1. Turmeric

Turmeric is a spice that is often used in curry and in Indian food. Most of turmeric's anti-inflammatory effects come from its high level of curcumin, which gives the plant its bright yellow color. A registered dietitian at Wholeistic Living, Jenna Volpe, RDN, LD, says that the benefits of turmeric and turmeric extract for joints are similar to those of nonsteroidal anti-inflammatory drugs (NSAIDS).

A review from 2021 found that turmeric therapy helped people with knee osteoarthritis feel less pain and do more things.

This star spice isn't just good for adding flavor to food. You can blend it into a colorful smoothie, or Volpe suggests drinking it in a drink called "golden milk," which is made of turmeric, ginger, black pepper, milk, or a milk substitute, and is warm and soothing.

The curcumin in turmeric is more bioavailable because black pepper was added to it (readily absorbed by your body). Volpe says that if you find golden milk too salty or spicy, you can add a little bit of raw honey or another natural sweetener to make it easier to drink.

2. Walnuts

London says that nuts and seeds, like walnuts, are great for joint health because they have a lot of omega-3 fatty acids. A 2016 study found that eating nuts often is linked to having a healthy profile of inflammatory markers.

Walnuts are a great source of omega-3 fatty acids because they have a lot of them. In fact, London says that walnuts have "among the highest levels of alpha-linolenic acids (ALA, also known as plant-based omega-3s) and a higher profile of polyunsaturated fatty acids and antioxidants." Also, walnuts have a lot of fiber and antioxidants.

The American Heart Association says that nuts should be a part of your diet, but only in small amounts. One serving of nuts is about 1.5 ounces, or a small handful. Or, you can substitute 2 tablespoons of nut butter for the whole nuts (read the label to be mindful of added sugars). If you want to limit how much sodium you eat, it's best to buy unsalted nuts when you go shopping.

3. Salmon

Like nuts and seeds, many types of seafood are a great way to get healthy fats that are good for your joints. Salmon is a fatty fish with a lot of nutrients that are good for your joints, especially calcium, vitamin D, and omega-3 fatty acids.

Walnuts are a good source of ALA from plants, but salmon is a good source of EPA and DHA from fish (DHA). "These omega-3 fats have anti-inflammatory and immune-modulating effects on the body, which helps reduce the number of inflammatory chemicals linked to joint pain," says Volpe.

There is a lot of evidence that omega-3 fatty acids are good for your heart. Research also shows that they help reduce inflammation, ease joint pain, and help people with different types of arthritis. According to research from 2020, they may help stop inflammatory responses and help people with rheumatoid arthritis whose joints are swollen and painful.

The American Heart Association says that you should try to eat 3 ounces of cooked fish, like salmon, at least twice a week.

4. Tart Cherry Juice

Berries like blueberries, strawberries, and raspberries are praised for their antioxidant properties. These properties help reduce oxidative stress, which can lead to inflammation. But you should also keep an eye out for other berries. Dr. Nance says that you should add a cup of tart cherry juice to your daily meal plan.

"In a double-blind study of people with mild knee arthritis, those who drank two 8-ounce bottles of tart cherry juice every day for six weeks had less pain than those who took a placebo," says Dr. Nance. "Signs of inflammation also went down in the group that drank tart cherry juice.

5. Broccoli

One reason to eat your vegetables every day is to keep your joints healthy. A board-certified emergency medicine doctor at BetterNow MD named Mary Valvano, MD, suggests eating cruciferous vegetables like broccoli for this.

Dr. Valvano says that broccoli is a good source of antioxidants and fiber, and it also has sulforaphane. This compound is full of sulfur and is found in cruciferous vegetables like broccoli. It has antioxidant properties that may help with arthritis pain.

Research from 2021 shows that sulforaphane can help people with arthritis. Most of the research that has been done on sulforaphane has been done on animals, so more research is needed. However, what we do know is promising, and eating more greens never hurts.

6. Pulses

Beans and lentils have a bad reputation because they can cause gas and bloating, but these pulses are an important part of a diet that reduces inflammation and is good for your joints. Pulses, which are the seeds of legumes that can be eaten, are full of protein, fiber, and other great nutrients. "Beans, peas, lentils, and chickpeas are a great replacement for red meat in your daily diet because they have antioxidants, minerals, protein, and fiber," says London.

They are also a great source of magnesium, which has been shown to help reduce inflammation. A 2022 meta-analysis found that taking magnesium supplements significantly lowers different inflammatory markers in humans, but supplements aren't the only way to get more magnesium. Pulses like lima beans, black beans, red lentils, and chickpeas all have a lot of magnesium, which is good for reducing inflammation.

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