The Top 10 Foods for Healthy Joints

Most people don’t think about their joints until they start to ache and feel painful, but that doesn’t have to be the case.

By incorporating these top 10 foods for healthy joints into your diet regularly, you can keep your joints in tip-top shape, even as you age. Read more to learn which foods are best and why!

1) Spinach

It’s easy to assume you’re getting your daily dose of calcium from dairy, but spinach contains more than twice as much calcium per serving.

This leafy green is also high in vitamins A and K and has over 20% of your daily recommended intake of iron. In addition to being super healthy, it's also versatile.

Use fresh or frozen spinach in any recipe that calls for greens. It tastes great when sautéed with onion, garlic, and olive oil; topped on a pizza or baked into a frittata; or added to soups or smoothies. Spinach is tasty, nutritious, and good for your joints. 

1 cup raw spinach (cooked) = 1/2 cup cooked = 2 cups raw = 1 oz dried = 2 oz juice (raw) = 6 cups chopped = 13.3 oz

2) Quinoa

Native to South America, quinoa is a plant-based protein. (It's technically a seed, but you can use it as a grain.)

Just one cup of cooked quinoa has 8 grams of protein—the equivalent of a 3-ounce serving of meat.

And unlike some other proteins that can cause inflammation in your body, quinoa contains all nine essential amino acids and promotes good health by supporting liver detoxification and helping to balance hormones.

3) Olive oil

Olive oil is heart-healthy and helps with inflammation, which can help joint pain. Research has even shown that people who include a couple of tablespoons of olive oil in their diet each day are healthier than those who don't.

Olive oil may also reduce levels of LDL (or bad) cholesterol. Look for extra virgin olive oil; it’s free from chemicals used during processing and is best for health.

Drizzle it on top of salad, veggies, or fish to reap its benefits—about two tablespoons per day should do it!

If you have osteoarthritis, try massaging your joints with 2 tbsp before bedtime – one study showed nightly application relieved pain more effectively than topical analgesics after just four weeks.

4) Broccoli

A veggie that’s chock-full of glucosinolates, which are responsible for boosting your levels of glutathione—an antioxidant that repairs cells and fights disease.

Like other cruciferous veggies, broccoli also contains a ton of other phytonutrients, including sulforaphane, which has been shown to help fight cancer.

One study found that men who ate 40 grams of raw broccoli sprouts daily had decreased levels of inflammatory markers linked to arthritis in as little as four weeks.

For best results: get it fresh from the garden if you can! Or cook it up ASAP; cold storage (which is what your fridge is) lowers its effectiveness by 50 percent.

5) Salmon

Salmon is an excellent source of omega-3 fatty acids. Studies have shown that people who eat more fish and seafood, which is naturally rich in omega-3, are less likely to develop joint pain and osteoarthritis.

Omega-3 fatty acids help reduce inflammation by decreasing levels of prostaglandins, hormones that trigger pain and swelling.

Since many cartilage cells contain high amounts of omega-3 fatty acids, these compounds may also help prevent further damage from occurring in those joints that are already affected by rheumatoid arthritis or other joint diseases.

Furthermore, according to a study published in Arthritis & Rheumatism magazine, people with rheumatoid arthritis who took flaxseed supplements had decreased symptoms compared to patients on a placebo pill.

6) Oats

The body uses glucose, a simple sugar that's used for energy, to produce glycosaminoglycans (GAGs), which are chains of sugar molecules attached to proteins.

The process of attaching sugars to proteins is called glycosylation. GAGs form protective cartilage in joints, and because oats release glucose slowly over time, they're a good food source for healthy GAG production.

And just one cup of oats packs 6 grams of fiber and only 300 calories—that's a whole lot of nutrients with very little room on your plate!

7) Green tea

Your joints are under constant pressure, meaning you need to do what you can to keep them healthy.

One of those ways is by drinking green tea; a study published in Annals of Rheumatic Diseases found that those who drank 4 cups of green tea per day had reduced risk factors associated with rheumatoid arthritis (RA).

It’s not clear exactly how EGCG works, but researchers suggest it may have anti-inflammatory effects on RA, as well as cardiovascular disease and cancer. Consider swapping out your coffee for some health benefits.

8) Yogurt

Yogurt is loaded with good-for-you probiotics that help you fight off infections, balance your gut flora and keep your digestive system running smoothly.

The live cultures in yogurt also promote healthy digestion. Eat a cup of yogurt each day as part of a balanced diet.

Avoid fruit-on-the-bottom varieties, which are packed with added sugar and flavorings. Instead, opt for plain varieties and sweeten them yourself with fresh fruit or honey.

Some brands use artificial sweeteners instead of sugar; check ingredient labels to avoid these types of products if possible.

9) Almonds

Almonds have a high protein content, which is important in building and maintaining joint tissue. But they're also rich in Omega-3 fats, vitamin E, magnesium, and zinc—all essential nutrients for healthy joints.

Flaxseeds: A three-tablespoon serving of ground flaxseeds is filled with fiber, calcium, and magnesium.

The seeds contain an omega-3 fat called ALA that's also good for your joints. Broccoli: This vegetable isn't just great at helping you keep your heart healthy; it can help protect your joints from wear and tear as well.

10) Turmeric

Turmeric is one of those foods that was used medicinally long before people learned it tastes good, too.

It's a perennial herb related to ginger and is widely cultivated in India, Asia, and Africa; its active ingredient—curcumin—is used as a powerful anti-inflammatory in Ayurvedic medicine.

According to an April 2014 review published in Advances in Nutrition, curcumin has antioxidant properties as well as direct anti-inflammatory effects that help decrease osteoarthritis symptoms. The compound can also be taken as a supplement. Simply mix turmeric with black pepper and use it as you would any other seasoning—add it to sautéed greens or soups or spread on chicken or fish before grilling.

N.B – The content provided is for information and education purposes only.