Skip to content

10 Foods For Better Joint Health

    Approx 15 million adult Americans suffer from pain in their joints. Your diet plays a crucial role in your overall health. Though there is no food cure for joint problems, what you choose to put in your diet can influence your joint health and help in reducing pain. Including the joint-healthy foods on your plate as a part of a well-balanced diet can lead your joints in good condition and reduce the severity of arthritis pain. It is known that inflammation worsens arthritis pain, which is mainly contributed by what you eat. If you consume lots of refined sugars in your diet, saturated fats, and alcohol, it can cause severe arthritis pain. So this article will guide you regarding what you must eat to ease your joint pain.

    Green Leafy Vegetables


    Spinach, bok choy, and broccoli are the best food choices for pain relief. Free radicals present in foods you eat, pollution, and the environment can cause cellular damage, increase inflammation and accelerate aging. Consume ample amounts of green veggies like kale, spinach, bok choy, and swiss chard contains vitamin C, K, and A, which will protect you from these free radicals. Some of these green leafy vegetables also contain calcium which helps you ease internal pain by strengthening your bones. So you must try to include more green veggies in your diet for your joint health.



    Olive oil is packed with nutrition and is considered suitable for fighting inflammation. Extra virgin olive oil has inflammatory and antioxidant properties, which help to ease joint pain. Besides preserving joint health, olive oil also plays a crucial role in your heart health if you consume it for a long time. Therefore you must include olives in your diet for your optimum health. 

    Orange Root Vegetables


    Vegetables like carrots, butternut squash, and sweet potatoes come under this category of veggies. They contain carotenoids, a powerful antioxidant that helps to reduce inflammation. According to many pieces of research conducted, it is stated that if you include these antioxidants in your daily diet, you will be away from the risk of developing rheumatoid arthritis. 



    Though dairy products won’t help you directly in reducing inflammation or pain, it plays a vital role in your bone health. Dairy is rich in calcium, strengthening your bone, and Vitamin D, which helps absorb calcium. 

    Citrus fruits


    Citrus fruits are rich sources of vitamin C. These have wound healing properties and are suitable for cartilage health. So if you want to reduce your arthritis pain, you must include oranges, kiwis, grapefruit, etc., in your balanced diet.

    Fishes And Fish Oils


    Fishes like herring, mackerel, and salmon are rich sources of omega-three fatty acids. It helps fight inflammation that irritates osteoarthritis and also reduces the symptoms of rheumatoid arthritis. You can get fish oils from cold-water fishes like wild salmon, trout, and tuna. Some vegetable sources are flax seeds, soybean, and chia seeds. Consume them weekly for better effects.



    Cherry juice is one of the best juices for joint pains. Researchers have stated the benefits of cherry juice in decreasing the symptoms of osteoarthritis. Include cherry juice in your daily diet but remember to prefer the unsweetened one so that you may not be at the risk of developing diabetes. You can also eat cherries as they can reduce the number of gout attacks. Eating a handful of cherries can help you reduce inflammation. 



    Ginger reduces inflammation by blocking the production of substances that promote inflammation. Many studies state that ginger reduces knee pain in osteoarthritis. You can include ginger in your daily diet in many ways. You can either consume it as a powder or in food or tea and enjoy its effects.



    It is one of the most staple foods around the globe. You will find it in most Indian foods. Turmeric contains curcumin which equals ibuprofen in easing joint pains. It also improves your immune system, therefore, provides long-term pain improvement. You must avoid consuming turmeric in high doses as it can cause stomach problems and thin the blood. Therefore it is best to consume turmeric in foods.



    Garlic is packed with tons of health benefits. It is also helpful in reducing the risk of heart disease. Ginger has anti-inflammatory properties, which reduce the risk of osteoarthritis. Therefore consumption of ginger in your diet is beneficial in improving total health and decreasing the pain stimulus. 



    These were some of the foods that you can include in your diet to improve joint health. Each of these foods has its benefits and will help you ease your arthritis pain. But there is no food cure for arthritis, so make sure you take proper healthcare advice and consult your doctor. You can achieve pain management by these diets, but experts’ advice is a must for long-term improvement and better results. Of course, making changes in your diet will help you a lot as diet plays a vital role in maintaining optimum health. So you must know what to eat and what not to eat for better joint health.