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Depending on how you define “joint” – and there’s no single correct definition – there are between 250 and 350 joints in the human body. Yet, how often do you think about your joints and their health? And are you aware that what you eat can influence their condition?
Most people don’t think about their joints unless they’re experiencing pain or are at a higher risk of disease. So, let’s think about yours for a few minutes! Here’s a look at what foods you can eat for healthy joints, including their cartilage, tendons, and ligaments.
Joint pain can impact you from head to toe.lk (© astrosystem – stock.adobe.com)
1. Sweet peppers
Bright red, yellow, green, and orange peppers are top sources of vitamin C – even more vitamin C than oranges. Vitamin C helps stimulate the natural production of collagen, an important part of joint cartilage. Vitamin C also affects the gut microbiome in a way that reduces inflammation, which is helpful if you have an inflammatory joint condition like arthritis. Vitamin C deficiency can slow down collagen production and lead to joint pain.
2. Cruciferous Vegetables
Cruciferous vegetables contain sulforaphane, a substance that blocks inflammation and delays cartilage damage caused by osteoarthritis. Vegetables with sulforaphane include:
Adding this combination of cruciferous vegetables to your dinner can help keep your joints healthy. (Photo by stockcreations on Shutterstock)
Cooking diminishes the sulforaphane, so eating them raw is best. In addition, these vegetables have antioxidants, calcium, and fiber, which also have roles in joint health.
3. Fatty fish
Omega-3 fatty acids in oily fish may be beneficial if you have joint pain caused by an inflammatory condition like arthritis.
Here’s a look at some of the best oily and fatty fish to consider:
Salmon: One of the best sources; farmed salmon tends to have even higher fat (and omega-3) levels due to diet.
Mackerel: Very high in omega-3s, but King mackerel is also high in mercury—Atlantic mackerel is the safer choice.
Sardines: A sustainable and nutrient-dense option, also rich in calcium (when canned with bones).
Anchovies: High in omega-3 despite their small size; often eaten in small amounts due to their intense flavor.
Trout: Lake trout is considered an oily fish; rainbow trout also has moderate omega-3 levels
Albacore Tuna: Higher omega-3 than light tuna, but albacore has more mercury—FDA advises limited intake, especially for pregnant individuals.
4. Microalgae
For vegans or people with fish allergies you can get your omega-3 fats from plants. Spirulina are microalgae high in omega-3 fatty acids. It can be found in some beverages and foods. Spirulina has so many health-enhancing properties that NASA uses it as a supplement to help keep astronauts healthy in space.
Spirulina may seem a bit daunting, but it’s packed with nutrition.. (Photo credit: Unsplash+ in collaboration with Getty Images)
5. Cherries
Both cherries and cherry juice have been shown to decrease the risk of gout, which is caused by a buildup of uric acid in the body. Cherries may decrease uric acid concentrations.
(Photo by Olivia Watson from Unsplash)
6. Chia seeds
Chia seeds contain antioxidants and omega-3 fatty acids. They are anti-inflammatory as well. Chia seeds may even help prevent arthritis and have been found to increase bone density. More research is needed, however, to validate these findings.
7. Berries
Berries of many varieties contain polyphenolic flavonoids, which are antioxidants. They also have anti-inflammatory and analgesic effects in osteoarthritis and rheumatoid arthritis. Some of the types of berries with polyphenolic flavonoids include blueberries, raspberries, strawberries, and pomegranates.
8. Pineapple
Pineapple contains the enzyme bromelain which may relieve pain in both osteoarthritis and rheumatoid arthritis, possibly by protecting cartilage around the joints. The core has the most bromelain. It is suggested that you blend the woody stem into smoothies to make it easier to eat.
Pineapples might help shield cartilage in joints from arthritis. (Photo by Evi Radauscher on Unsplash)
9. Onions
Onions, especially the red and yellow varieties, contain quercetin. It has several beneficial effects and may help prevent joint deterioration from arthritis. Other foods which contain quercetin include citrus fruits, capers, kale, apples, and blueberries.
10. Nuts and Seeds
Nuts and seeds can be good sources of protein along with antioxidants and minerals. Some also contain an omega-3 fatty acid called alpha linoleic acid, which has anti-inflammatory effects. Some good choices are walnuts, almonds, and flaxseeds. Try to avoid high-salt options.
Don’t forget to exercise!
Be physically active to prevent or slow down the development of joint disorders. It helps strengthen the muscles around your joints to protect them from injury. It helps you maintain a balanced weight, which reduces joint strain. It will keep your joints more flexible.