The 6 Best Foods for Joint Health

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,” says Kerry Conlon, MS, 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.” 

“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. That’s important because calcium deficiency can lead to joint pain, muscle cramps and bone loss. Over time, lack of calcium may also increase the risk of osteoporosis, characterized by weak bones that are more likely to break.

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,” says Rhyan 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, reducing inflammation and further supporting joint health.

Check out these 19 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 one-half to one 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 half-cup serving of dried figs provides 120 mg 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.

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. One small ounce of walnuts provides 2 ½ grams of this powerful fat, so eat up!

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,” says Kelsey Costa, MS, RDN, a registered dietitian nutritionist and founder of Dietitian Insights.  

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

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 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.

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.