Is There Food That’s Good for Joint Health?

Unlocking the secrets to healthier joints usually involves more than just traditional remedies or medications. What if there was a way to protect your joints against wear and tear, alleviate discomfort, and enhance mobility with the food you eat? In this article, we explore whether diet can help improve your joint health and share a list of common foods to include in your diet that are good for joint health.

Can Diet Help Improve Joint Health?

Diet plays an important role in maintaining joint health and managing conditions such as osteoarthritis or rheumatoid arthritis. Some dietary choices, such as the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension), can potentially reduce inflammation and oxidative stress, manage weight, and provide essential nutrients beneficial for joint health. Adopting a diet rich in fruit and vegetables, healthy fats, whole grains, legumes, and lean meats can improve joint and overall health.

We recommend that you avoid red meats, highly processed and sugary foods, and drinks that exacerbate inflammation in the body. Eating enough of the right nutrients, along with maintaining a healthy weight, can reduce the risk of developing painful joint-related conditions. A healthy diet of ample anti-inflammatory foods may also reduce joint pain for people already living with osteoarthritis, potentially slowing down its progression.

What Are Common Foods That Are Good for Joint Health?

Several foods are beneficial for joint health because of their natural anti-inflammatory properties, key nutrients, and ability to support overall joint function. We recommend including some of the following common foods in your diet.

Fatty Fish

Salmon, mackerel, tuna, trout, herring, anchovies, and sardines are a great source of omega-3 fatty acids and are known for their potent anti-inflammatory properties. These healthy fats, particularly eicosapentaenoic acid and docosahexaenoic acid, could be effective at reducing inflammation within the joints, potentially easing stiffness, swelling, and discomfort. Not a fan of fish? You can take a supplement to ensure you’re getting your essential dose of omegas.


Blueberries, strawberries, and raspberries are nutritional powerhouses, overflowing with anthocyanins and antioxidants such as polyphenolic flavonoids and vitamin C. These compounds have antioxidant, anti-inflammatory, and analgesic effects and work synergistically to combat inflammation and oxidative stress within the body. They offer potential relief for joints by reducing inflammation, which is great for people living with osteoarthritis and rheumatoid arthritis.

Leafy Greens

Spinach, kale, and broccoli boast high levels of vitamins C and K. Vitamin C supports collagen production, crucial for maintaining the integrity of joint cartilage, while vitamin K contributes to bone health, ensuring the skeletal structure that supports the joints remains robust. Broccoli, cabbage, cauliflower, Brussels sprouts, and bok choy all contain a compound called sulforaphane, which has anti-inflammatory properties that may help slow cartilage damage that osteoarthritis causes.

Nuts and Seeds

Walnuts, flaxseeds, and chia seeds offer joint-boosting benefits, and they’re super simple to add to your meals, salads, or smoothies. They’re rich in omega-3 fatty acids, are a source of essential fiber, and provide a host of antioxidants. This nutrient combination helps in reducing inflammation and supports overall joint health.


Known for its active component, curcumin, turmeric stands out for its remarkable anti-inflammatory effects. Curcumin targets inflammatory pathways in the body, potentially easing joint pain and swelling and offering relief to those struggling with joint discomfort. Add turmeric to meals while you’re cooking, make a turmeric milk latte, or consider a supplement.


Much like turmeric, ginger is celebrated for its potent anti-inflammatory properties. Gingerol, its primary bioactive compound, has shown promise in reducing joint discomfort. This makes ginger a popular choice for those seeking natural remedies for joint-related issues. You can easily add ginger to your meals while you’re cooking or drink ginger tea.

Olive Oil

There’s a reason why olive oil features so highly in the Mediterranean diet. Rich in monounsaturated fats and antioxidants such as oleocanthal, olive oil has remarkable anti-inflammatory properties, and incorporating it into your diet can help tame inflammation. You can cook with olive oil, add it to dips, use it as a marinade, or drizzle it over your salads or vegetables.

Green Tea

Green tea contains polyphenols, notably catechins, which have potent anti-inflammatory properties. Drinking green tea regularly may contribute to reducing inflammation, offering potential benefits for joint health and overall well-being. You can swap your morning coffee for green tea, as it’s also rich in caffeine. We recommend drinking two to three cups of tea a day to enjoy the full effects.

Tips To Promote Joint Health

Apart from eating the right foods, here are some tips for looking after your joints:

Talk to a Doctor for a Diagnosis

Incorporating these tips into your daily routine can help support and maintain joint health for better flexibility, mobility, and overall well-being. Consult a healthcare provider who specializes in joint health, such as our experts at the Hand and Wrist Institute, for personalized advice on maintaining and improving joint health. This is particularly important if you experience persistent joint pain or stiffness. Schedule an appointment today to receive an accurate diagnosis and treatment plan.


blueberries in clear glass bowl by Jess Bailey is licensed with Unsplash License

Dr. John Knight
Dr. John Knight

Dr. Knight is a renowned hand, wrist and upper extremity surgeon with over 25 years of experience. Dr. Knight is a Board Certified Orthopedic Surgeon and Fellowship trained. Dr Knight has appeared on CNN, The Doctors TV, Good Morning America, The Wall Street Journal, The Washington Post, Forbes, The Huffington Post, Entrepreneur, Oxygen network and more.