Joint health is something we tend to think about more with age as things like reduced flexibility and menopause can increase the risk of joint-related conditions like arthritis.
However, we know from research that diet can play a powerful role in keeping joints healthy – and there are a few specific foods that may be particularly beneficial.
With that said, here are 10 of the best foods for healthy joints, as well as some to avoid.
1. Tart cherry juice
Tart cherry juice is made from the fruit of the Prunus cerasus tree and has been used to treat joint pain for nearly a century. Some people describe it as tasting like unfiltered red wine, while others say it tastes like cherry pie!
Tart cherries contain anti-inflammatory compounds called anthocyanins, which are responsible for the blue, purple, and red colours of fruits and vegetables. There’s evidence that these compounds can help to combat a number of chronic inflammatory diseases, including arthritis.
In this study, drinking tart cherry juice for three weeks decreased levels of inflammatory markers in women with osteoarthritis.
Tart cherry juice is available to buy on Amazon, or in wellness shops like Holland & Barrett.
Note: Some tart cherry juice contains a lot of added sugar, so for maximum health benefits it’s worth checking the label and choosing no added sugar versions.
2. Fatty fish
It’s rare for fatty fish not to make it onto lists of health-promoting foods. The omega-3 content of fatty fish such as salmon, sardines, mackerel, and trout is known to have powerful anti-inflammatory effects.
For example, this scientific review found that taking omega-3 supplements reduced joint pain and morning stiffness, as well as the need for pain relief in patients living with rheumatoid arthritis.
Meanwhile, other research suggests that – like tart cherry juice – omega-3 fatty acids can reduce the number of inflammatory markers in the body that are linked with osteoarthritis.
If you’re not a fan of seafood, hazelnuts, walnuts, chia seeds, flaxseed, and soya products like tofu, tempeh, and soya milk are also good sources of omega-3. You can learn more in our guide; Omega-3 – what is it and why do we need it?
Fatty fish are also a rich source of vitamin D which is another important nutrient for joint health. In fact, various studies have linked rheumatoid arthritis with low levels of vitamin D.
If you’d like to start adding more fatty fish to your diet, you’ll find plenty of inspiration in this collection of oily fish recipes from The Guardian. Or, if you don’t eat fish, you could try one of these 15 delicious vegan recipes that are high in omega-3 from VegFAQs.
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3. Ginger
Ginger is another food that’s important for healthy joints. This study looked at the impact of ginger extract on people with osteoarthritis of the knee and found that after six weeks, 63% had experienced a reduction in knee pain.
Other research has revealed that ginger can help to reduce inflammation in the body. This study found that ginger reduced some of the main symptoms of inflammatory diseases like arthritis in both humans and animals.
There are various ways to enjoy ginger; for example, adding it to tea or soups. This list of ginger recipes from BBC Good Food should offer plenty of inspiration.
4. Walnuts
Walnuts are loaded with important nutrients that may help to reduce inflammation linked with painful joints.
As mentioned above, omega-3 fatty acids – which walnuts are particularly rich in – have been found to be effective at reducing symptoms of arthritis. Researchers have found that walnuts help to reduce levels of C-reactive protein (CRP), which is a marker of inflammation linked to an increased risk of arthritis and heart disease.
For ideas on how to add more walnuts to your diet, check out these healthy walnut recipes from Eating Well. You’ll find everything from chicken pasta with parsley and walnut pesto to baked oats with banana and walnuts.
5. Broccoli
Broccoli is one of the healthiest foods around. Sulforaphane is a compound found in broccoli that, according to research, can block the formation of cells involved in the development of rheumatoid arthritis.
Broccoli is also packed with salicylic acid – the active ingredient in aspirin. Salicylic acid can reduce joint inflammation by preventing the production of prostaglandin hormones, which are responsible for joint tenderness and swelling.
Plus, broccoli’s rich vitamin C content is important for creating and protecting cartilage, which allows bones to glide over each other smoothly.
Why not try one of these healthy and delicious broccoli recipes from Self? There’s everything from comforting pastas to hearty soups and warming pies.
6. Garlic
Research suggests that garlic has anti-inflammatory properties which may improve arthritis symptoms and even reduce the risk of developing arthritis in the first place.
Studies have also revealed that garlic may help with managing inflammation by promoting a healthy immune system.
Garlic is easy to add into your diet and always brings an extra dose of flavour. For ideas on how to eat more garlic, check out these healthy garlic recipes from Eating Well.
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7. Grapes
Grapes are full of nutrients and antioxidants that offer anti-inflammatory benefits.
In this study, when men were given concentrated grape powder (the equivalent of 252g of fresh grapes), anti-inflammatory markers in their blood increased.
Grapes also contain compounds (for example, the antioxidant resveratrol) which have been shown to benefit joint health. Results from this test-tube study suggest that resveratrol may help to prevent rheumatoid arthritis symptoms.
Proanthocyanidin is another compound found in grapes which may reduce joint inflammation.
8. Spinach
Leafy greens like spinach are full of important nutrients. Several studies have suggested that eating more fruits and vegetables can lead to lower levels of inflammation. Spinach in particular is especially rich in the antioxidant kaempferol, which has been found to reduce the impact of inflammation associated with rheumatoid arthritis.
For example, this test-tube study found that when arthritic cells were treated with kaempferol, inflammation decreased and the progression of osteoarthritis slowed.
Spinach also contains vitamins C and E. Vitamin E protects the body against inflammation, while vitamin C helps the body produce collagen (a major component of cartilage that enables joint flexibility).
For tips on how to add more of this leafy green to your diet, check out these spinach recipes from BBC Good Food.
9. Olive oil
Olive oil is well known for its anti-inflammatory properties. In this study, feeding mice extra-virgin olive oil for six weeks helped to reduce joint swelling and inflammation, and slowed cartilage degeneration. These effects helped to prevent arthritis from developing.
Another study found that when people with rheumatoid arthritis took one olive oil capsule every day for 24 weeks, their levels of inflammatory markers decreased by 38.5%.
For inspiration on how to use olive oil in your diet, check out these healthy olive oil recipes from La Tourangelle.
10. Berries
The various antioxidants, vitamins, and minerals found in berries are effective at fighting inflammation.
This study found that eating at least two servings of strawberries each week led to a 14% reduction of inflammatory markers in the blood.
Berries are also rich in the plant compounds rutin and quercetin, which offer huge health benefits. In this test-tube study, quercetin blocked inflammatory processes that can lead to arthritis; and in another study, when rats were given rutin and quercetin supplements, levels of inflammation decreased.
Like tart cherries, blueberries also contain anthocyanins, which this study found can help to ease joint pain and stiffness caused by oseteoarthritis.
Berries can be enjoyed as a delicious snack on their own, as a sweet breakfast or dessert topping, in smoothies, or over yoghurt. For more ideas, check out these berry recipes from Simply Quinoa.
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Are any foods bad for joint health?
In the same way that some foods support and promote joint health, research shows that others can have a negative impact. These include…
Processed and red meat
Some studies suggest that eating too much processed and red meat could be a risk factor for developing inflammatory arthritis.
This is because processed and red meats contain high levels of inflammatory markers (like C-reactive protein and homocysteine) which can inflame joints and cause pain and stiffness.
On the other hand, plant-based diets that exclude red meat have been found to improve rheumatoid arthritis symptoms.
Gluten-rich foods
Gluten is a type of protein found in wheat, rye, barley, and triticale.
Some research has linked it with increased levels of inflammation in the body, which suggests that becoming gluten-free may help to ease joint pain and stiffness.
Added sugars
This study of people with rheumatoid arthritis found that among 20 different foods, sugar-sweetened drinks and desserts were those most frequently reported as worsening joint-related issues, like pain and stiffness.
Other research suggests that drinking fructose-sweetened drinks five times per week or more can make you three times more likely to develop arthritis than those who consume little or no fructose-sweetened drinks.
Check out our article, 9 simple ways to cut back on added sugar, for help with reducing your intake.
Some vegetable oils
Vegetable oils contain omega-6 fatty acids. Research has found that consuming too much omega-6 can cause imbalances of omega-3 in the body, leading to inflammation and an increased risk of conditions like arthritis.
You can read more about this in our article; How to balance your omega-3 and omega-6 intake, and why it’s important.
High-salt foods
Research suggests that excessive salt intake may be a risk factor for developing rheumatoid arthritis.
This study revealed that mice on low-salt diets experienced less cartilage breakdown, bone destruction, and fewer inflammatory markers than mice on a high-salt diet.
Check out our article, 9 ways to lower your salt intake, for more information.
Alcohol
Alcohol is known to have a negative impact on joint health. This study linked alcohol intake with increased damage to spinal joint structure; and other studies have identified it as a risk factor for osteoarthritis.
Final thoughts…
Taking care of our joints is important for our health and quality of life. And the good news is that small diet changes can make a big difference.
For further reading, you might be interested in our articles; 5 exercises to help improve your posture and 9 ways to improve bone health. You’ll also find guides on osteoarthritis and rheumatoid arthritis on the general health section of our website.
What steps do you take to look after your joint health? Do you plan to alter your diet at all? We’d be interested to hear from you in the comments below.
