Supercharge Your Joint Health: 5 Must-Have Foods

Joint Health

How are your joints feeling lately? Hopefully, they’re working well and not causing pain or stiffness! The health of your joints is essential to your daily activities and everyday life. Yet joints are intricate, complicated body parts that need proper care and maintenance to remain strong and healthy, including a  proper diet. Eating the right foods helps support healthy joint function, while a diet lacking the necessary nutrients can contribute to the breakdown of the cartilage tissue, leading to joint pain, stiffness, and other issues.

While no single food is proven to protect against joint inflammation, eating more foods rich in key nutrients and that have anti-inflammatory properties may be beneficial if you have joint inflammation. According to Harvard Health, an anti-inflammatory diet is a joint-friendly approach to eating.  Let’s look at some of the best foods for keeping your joints healthy.


Berries are a standout option for joint health because they’re rich in antioxidants, which help reduce inflammation. With so many varieties of berries available, you can enjoy a wide range of flavors while getting the benefits of antioxidants and anti-inflammatory properties. Whether you choose blueberries, cranberries, raspberries, strawberries, or any other type of berry, you’re getting a tasty and nutritious snack.

Animal studies show that extracts from these fruits can reduce inflammation, while clinical research reveals that eating strawberries can alleviate some arthritis symptoms in obese patients, and blueberries as a freeze-dried powder in water can reduce knee joint pain. So, berries are an excellent choice if you have arthritis.

Berries also contain vitamin C, which is important for building collagen and fighting oxidative stress that can damage joints. The fiber content in berries helps maintain healthy gut bacteria that also have an impact on joint health. Finally, the low-calorie count means you can enjoy them without worrying about weight gain! That’s important since excess body weight contributes to joint pain. The more weight you have on your frame, the more force it places on your joints.

Fatty Fish

Fatty fish is a source of long-chain omega-3 fatty acids, which help reduce inflammation and lubricate your joints. Recent research suggests that consuming fatty fish could have a positive impact on joint health by reducing inflammation, relieving symptoms of arthritis, and helping regenerate damaged cartilage.

One study that analyzed 13 studies found that people with rheumatoid arthritis, a type of inflammatory arthritis, experienced a reduction in joint pain and stiffness when they took long-chain omega-3s in supplement form. Although omega-3 and fish oil supplements are available, you could get benefits from food sources by eating 2 servings of fatty fish, like wild-caught salmon, weekly.

Tart Cherries

Tart cherries are a naturally occurring source of anthocyanins, which are powerful antioxidants that can help reduce inflammation. Studies show tart cherries can improve joint inflammation and alleviate the symptoms associated with arthritis. Tart cherries also contain melatonin, which helps regulate the body’s sleep cycle. A healthy night’s sleep reduces immune dysregulation and inflammation associated with poor sleep. Some research shows tart cherries also reduce biomarkers of inflammation.

In addition, tart cherries are an excellent source of vitamin C, which helps the body produce collagen, a protein that helps build and repair the tissue found in joints. When you combine the anti-inflammatory benefits of tart cherries with healthy lifestyle choices, such as regular exercise and a balanced diet, you’ll get even more anti-inflammatory benefits. Remember, it’s the totality of your lifestyle that adds up to better joint health.

Extra Virgin Olive Oil

Extra virgin olive oil is rich in anti-inflammatory omega fatty acids, which may reduce inflammation. Extra virgin olive oil also contains antioxidants and vitamin E that contribute to its anti-inflammatory effects. Research shows that consuming extra virgin olive oil can reduce joint swelling, cartilage degradation, and bone erosion, as well as decrease inflammation – all beneficial for your joints.

The best way to get the benefits of extra-virgin olive oil is to replace sources of saturated fat, like butter, with olive oil. Extra-virgin olive oil contains monounsaturated fats, a heart-healthy type of fat, that’s a better choice for your health than a diet rich in saturated fat. When cooking, you can use extra-virgin olive oil instead of butter to sauté vegetables, add flavor to pasta and vegetable dishes, or even use it as a simple salad dressing. It’s also a great addition to homemade dips, sauces, and marinades.


Avocados are an excellent choice when you’re looking for foods that will keep your joints healthy and strong. This fruit is rich in vitamins, minerals, and healthy fats that help subdue inflammation and improve overall health. Like olive oil, they contain heart-healthy monounsaturated fats. Also of interest are avocado soybean unsaponifiables, extracts made from soybean oil and avocado. Research shows they may be beneficial for treating the joint aches and stiffness that come with arthritis and could slow its progression.


The importance of good joint health cannot be overstated – it’s essential for a happy, healthy life! Eating a balanced diet with foods high in nutrients and healthy fats is a tasty and nutritious way to keep your joints healthy and reduce joint pain. If you’re looking to make sure your joints stay fit and mobile, try incorporating these five foods into your diet.

Also, pattern your diet after the Mediterranean style of eating. This includes eating plenty of fruits and vegetables, whole grains, nuts and legumes, healthy fats, and lean proteins. Fruits and vegetables are packed with antioxidants and anti-inflammatory compounds that can help protect your joints from damage. More whole foods and less ultra-processed junk food too.


  • “Can diet improve arthritis symptoms? – Harvard Health.” 05 Jun. 2017, .health.harvard.edu/nutrition/can-diet-improve-arthritis-symptoms.
  • “An anti-inflammatory diet may be good for your joints.” 01 Feb. 2022, .health.harvard.edu/nutrition/an-anti-inflammatory-diet-may-be-good-for-your-joints.
  • “Fish Oil for Arthritis: The Benefits of Omega-3 Fatty Acids – Healthline.” 06 Aug. 2019, .healthline.com/health/arthritis-fish-oil-omega-3.
  • “Omega-3 Fatty Acids – Health Professional Fact Sheet.” https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/.
  • “Nutrients in Tart Cherries Can Help Fight Arthritis Pain.” 11 Sept. 2018, http://blog.arthritis.org/living-with-arthritis/cherries-nutrients-arthritis-pain/.
  • “Does Tart Cherry Juice Help Arthritis – ArthritisDaily.net.” 20 Oct. 2021, .arthritisdaily.net/does-tart-cherry-juice-help-arthritis/.
  • “Avocados can support a heart-healthy diet | NHLBI, NIH.” 01 Apr. 2022, .nhlbi.nih.gov/news/2022/avocados-can-support-heart-healthy-diet.
  • Christiansen BA, Bhatti S, Goudarzi R, Emami S. Management of osteoarthritis with avocado/soybean unsaponifiables. Cartilage. 2015;6(1):30-44. doi:10.1177/1947603514554992.
  • Basu A , Schell J , Scofield RH . Dietary fruits and arthritis. Food Funct. 2018 Jan 24;9(1):70-77. doi: 10.1039/c7fo01435j. PMID: 29227497; PMCID: PMC5788027.
  • Rosillo MÁ, Alcaraz MJ, Sánchez-Hidalgo M, Fernández-Bolaños JG, Alarcón-de-la-Lastra C, Ferrándiz ML. Anti-inflammatory and joint protective effects of extra-virgin olive-oil polyphenol extract in experimental arthritis. J Nutr Biochem. 2014 Dec;25(12):1275-81. doi: 10.1016/j.jnutbio.2014.07.006. Epub 2014 Sep 16. PMID: 25294776.

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