What Foods Are Good For Your Joints: The Ultimate Guide

arthritis pain relief

Joints are the reason you are able to perform many basic physical activities like walking, jumping, bending and running to name a few.

Ever wondered what foods are good for your joints? which help in strengthening them? And what will happen if your knee starts troubling and hampers all your normal physical activities?

Correct food and exercise are important to keep them strong and healthy, which means you have to very careful about your diet.

In this article, I am giving you a list of the 25 most important foods which help to reduce your joint pain and which results in strong and healthy joints.

So without any further ado, Let’s get going.

Food For Arthritis And Joint Pain

The joint pain is also known as Rheumatoid Arthritis or Osteoarthritis condition in which people suffers excessive joint pain, inflammation and redness in the knee.

It occurs mostly during the prime age of your life between 20-40 age period and osteoarthritis happen to people over 50 years of age.

Maintaining a healthy diet and regular exercise is the way forward to minimise this condition.

You need to supplement your workouts with foods which create a positive effect on your joints.

While this condition can hamper many of your physical activities and which results in pain and your work, family and regular life get affected.

Also See:- Projected Prevalence of Arthritis in US Adults ” By 2040, an estimated 78 million (26%) US adults aged 18 years or older are projected to have doctor-diagnosed arthritis “.

let’s discuss some foods for arthritis and joint pain.

1. Tuna

An excellent source of omega-3 fatty acids that are essential for great health. A cold-water fish which helps in reducing the joint pain and helps in increasing the Mobility.

Potassium and omega-3 fatty acids combined have an anti-inflammatory effect on your body. Tuna also has low-fat content and that helps in maintaining healthy body weight and is a great food for arthritis to eat.

2. Salmon

High in omega-3 fatty acids and helps to reduce inflammation in joints. It is high in potassium, iron and vitamin D.

These nutrients are very low in fat and are a good source of protein. Salmon is great for reducing the pain in joints, calcium and vitamin D helps to strengthen your bones and is a great food for arthritis pain relief.

3. Trout

Polyunsaturated fatty acids are a source of omega-3 fatty acids that are vital for reducing your joint pain. Trout a cold-water fish but is found in fresh-water, that helps reduce inflammation and pain in joints.

They are rich in protein, minerals and are very vital for the neural system mostly for children and infants.

4. Almonds

Omega-3 fatty acids are present in high amount in almonds and have the same property which helps reduce inflammation in the joints.

Contain more fibre than other nuts and are rich in antioxidant vitamin E and is also the best food for your joints.

5. Walnuts

They are high in alpha-linolenic acid and contain the highest omega-3 fatty acid content. High in alpha-linolenic acid, it lowers C-reactive protein which is the cause of inflammation which leads to pain in joints.

Walnuts help to lower your cholesterol levels and are considered food good for arthritis pain.

6. Flaxseeds

Filled with high alpha-linolenic acid, helps to reduce overall cholesterol, diabetes and heart diseases. Fatty acids present in flax seeds help to ease pain and inflammation in joints.

I hope you are getting the answer to your question i.e what foods are good for your joints? Flaxseeds also help to reduce joint pain and stiffness in it.

Foods That Lowers Joint Inflammation

Any diet you take decides how your body is going to react to it, there are many foods which taste better but are not suitable for your health.

But as you don’t have control over your appetite which ultimately leads to serious health issues.

Joint pain or arthritis is the same condition in which you have to take care of your food and workout in a way that helps to ease your inflammation.

Let’s look at foods that lowers joint inflammation:

7. Garlic

It is packed with many health benefits, according to the National Center For Biotechnology Information has properties that can enhance the immune cells, which leads to strengthening your immune system.

Also considered the best food for arthritis inflammation and is used worldwide in most of the dishes.

Garlic contains diallyl disulfide which is an anti-inflammatory compound, that’s why it helps to prevent inflammation and pain in the joint and reduces chances of cartilage damage.

8. Thyme (Fresh Herbs)

Foods That Lowers Joint Inflammation

It is a fragrant herb that has antioxidant properties and also anti-inflammatory and anti-microbial effects. And this property helps in improving the joint pain and inflammation. Fresh leaves of thyme are also used in soups and dishes around the world.

9. Basil (Fresh Herbs)

It has a strong anti-inflammatory property that relieves your joint pain. Basil also prevent diabetes by lowering blood glucose levels and is the best food options for arthritis.

10. Oregano (Fresh Herbs)

A herb which is used in cooking and has many health benefits, also used in tea. It contains chemicals known as flavonoids and phenolic acids that are helpful in reducing inflammation and joint pain.

You can truly go for these herbs as this is the ultimate solution to your query what foods are food for Your Joints.

11. Onions

Rich in quercetin, an antioxidant that works to lower inflammation. Another type of Onion, i.e red onions are also very high in antioxidants. It has allicin, a compound which helps to provide physical relief from joint pain. It also helps to reduce heart and cancer-related diseases and is a great vegetarian food for arthritis.

12. Beans

It contains high fibre and phytonutrients which helps to reduce pain and inflammation in your joints. Black beans and pinto beans also contain high Anthocyanins.

13. Turmeric

Also known as Golden spice, is used for flavour and colouring the food. It also anti-inflammatory effects and also helps in reducing joint pain. Curcumin a substance in turmeric has strong anti-inflammatory and antioxidant properties.

14. Blueberries

They are high in antioxidants and help to reduce joint stiffness, pain and inflammation also. Blueberry also helps to reduce cholesterol level and improve digestion. Antioxidants present in blueberry helps destroy the free radicals which harm the healthy cells inside the body.

15. Pineapple

Pineapple Contains a compound known as bromelain which has anti-inflammatory properties and helps to reduce joint pain and stiffness. It also contains very low calorie and they are rich in vitamins and also helps to boost the immune system. 

16. Dark Chocolate

It contains very healthy nutrients that are produced from the seeds of cocoa trees. Dark chocolate is very beneficial for your health and reduces heart disease risk. 

Cocoa has antioxidants that can counter inflammation and higher the number of cocoa in chocolate the more anti-inflammatory effect will be.

Food Good For Joints and Bones

Basic physical activities require proper functioning of your joints, strong and healthy bones. If you don’t have these two important parts healthy and maintained your body will suffer severely.

Calcium and vitamin D are important nutrients which are important for joints and bones, as calcium helps to keep your bones healthy whereas vitamin D works to absorbs calcium and helps in protecting your bones.

Here are list of some foods good for joints and bones:

17. Spinach

They are leafy green vegetables and are very nutritious that help to reduce inflammation caused in the joint. To strengthen your bone you need vitamin D and calcium-rich foods in your diet, spinach fulfils that.

It has antioxidants that help to fight several diseases. Calcium and vitamin D rich foods help boost the immune system and help to protect your bones and is a great vegetarian food for arthritis.

18. Kale

Kale is also dark leafy green vegetables that are highly nutritious and have several health benefits. It contains beta-carotene, an antioxidant and vitamin C which helps in improving joint health, i.e improves inflammation.

They also contain a high level of calcium which helps to improve your bone health and this is the perfect answer to your problem ie. what foods are food for Your Joints.

19. Swiss Chard

Food Good For Joints and Bones

This leafy green vegetable has huge health benefits and has plenty of vitamins, minerals and important compounds. It contains high fibre and antioxidants which lowers the blood sugar level.

It has antioxidants vitamins A, C and K which helps to prevent cells from harmful free radicals and also from inflammation. High calcium helps in strengthening the bones.

20. Bok choy

It is also known as Chinese white cabbage which is low in calorie and contains important nutrients. Calcium, magnesium, phosphorus, iron and vitamin K helps in maintaining and strengthening the bone structure. Choline present in Bok choy also helps in memory, sleep and reduces inflammation.

21. Yogurt

A dairy by-product food items which are rich in calcium. It is also high in protein and The good bacteria present in it offers a healthy stomach. High calcium content in yogurt means your bones will be stronger and healthy and vitamin D has anti-inflammation properties.

22. Milk

Milk contains vital nutrients like protein and calcium which is helpful in the growth of the body. Calcium provides strength to the bone and choline is a nutrient which helps inflammation. 

23. Cheese

Cheese is the richest diet which contains calcium and vitamin D which helps in improving bone strength and eases inflammation also. It also has many bone-developing vital nutrients magnesium, zinc, phosphorus and vitamin K. 

24. Tofu

It is made from condensed soya milk which follows a similar process like cheesemaking. It is rich in protein, vitamins, minerals and other vital amino acids.

Other health benefits include high isoflavone content which helps in strengthening the bones. Tofu is filled with anthocyanins which helps in reducing the inflammation.

25. Soybean

It is highly rich in genistein, isoflavones, and daidzin which has anti-inflammatory, antioxidant properties. Soybean has shown that they contain properties that reduce the risk of joint pain and also helps in protecting bone and cartilage tissue.

List of Foods That Cause Joint Pain

Joint pain can be very dreadful, which can hamper your work and physical activities. Well, there are many factors which lead to joint pain, like weight, age, diet etc.

But there are some foods which can be very harmful to you if you are already suffering from arthritis or joint pain, so you should be avoiding these types of foods.

Here, is the list of foods that cause joint pain.

1. Sugar

It is food causing arthritis, highly dangerous for your joints as excessive consumption of sugar can lead to joint and muscle inflammation. If you are consuming it daily then, there are chances that it may lead to rheumatoid arthritis.

According to the World Health Organization ” In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake “.

Another alarming fact stated by The National Cancer Institute ” we consume way too much added sugar. Adult men take in an average of 24 teaspoons of added sugar per day, that’s equal to 384 calories “.

2. Excessive alcohol

Usage of alcohol regularly can have adverse effects on your joint pain, as it can further increase the existing inflammation and pain in joints. Alcohol drains water and nutrient from your body, it can overpower your immune system and which escalates inflammation and is often termed as food causing arthritis.

Even if you are consuming it in small quantity it can have a negative impact on your health, it can decrease bone density also.

3. Fried Foods

These types of processed foods are very harmful to your health, which can lead to life-threatening diseases. Having fried foods regularly can risk your heart health and increases the chance of obesity.

Unhealthy fat increases fat in your body, which can have a negative impact on your joints as you have become obese. It can induce pain, redness and inflammation in your joints. Some of the fried foods are deep-fried meat, onion rings, chips and french-fries etc.

4. Foods High In Purines

A common form of arthritis is called ” Gout ” which usually results in redness, swelling and pain in the joints. If someone is suffering from gout, then it is advisable to have a purine-rich diet.

Purine is a chemical compound which is found in foods and your body converts it into uric acid.  The Uric acid present in your body can increase in the blood flow, which results in a gout attack.

Here are a few foods which are high in purine red meat, beer, alcohol, seafood like mussels and scallops.

Foods That Cause Inflammation of Joints

When you are already suffering from joint pain and inflammation or ” arthritis “, then what you eat will decide whether you can recover from it or not.

This condition requires you to very carefully choose your diet and avoid foods which are harmful to your joints, at it affects your muscles, connective tissues, tendons in the joints.

Choosing correct and healthy food is necessary to reduce the risk of prolonging arthritis condition. Here is the list of foods that causes inflammation of joints.

1.Saturated Fats

A type of fat which contains high amounts of fatty acids is not good for your health and is worse than unsaturated fat.

Saturated fats contain adipose, a tissue which further activates inflammation process, also it can be harmful to your heart as well on your joints.

Foods like cheese, pizza, red meat and pasta contain a high amount of saturated fats.

2. Trans Fat

Trans fat is a type of unsaturated fats which are not healthy for your heart as they help to increase bad cholesterol level and this increases chances of heart disease.

They activate systemic inflammation which is not a great condition for your joints. They are found in foods like fast-foods, french fries, hamburgers, cookies and doughnuts.

3. Omega-6 fatty acids

They are polyunsaturated fat found mostly in nuts, seeds and vegetable oil, its main process is to help with the function of all the cells in your body.

It helps in the growth and development of your body, omega-3 and omega-6 fatty acids are required by the body in healthy proportion.

When you start consuming too much omega-6 fatty acids your body starts producing pro-inflammatory chemicals. Oils which contain omega-6 are sunflower, corn, grape seed, soy, peanuts.

The Bottomline

Well, I hope this long list of foods satisfies your query ” What Foods Are Good For Your Joints? “.

If it did, then share it with your friends and help someone in your community who might need this information.

If you found any new food or whether I missed any foods do let me know by leaving a comment below.


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