Getting older may mean you gain wisdom; however, it may also mean you get pesky joint pain and stiffness. Affecting several aspects of your daily life, decreasing joint pain can immensely help with simple and more complex movements. The best place to start? Your diet. There are plenty of foods out there that can aid in reducing and preventing inflammation over time, strengthen connective tissue, and build bone density. Check out these six foods that support joint health the next time you go shopping.
6. Olive Oil
Starting our list of foods that support joint health is olive oil. While you shouldn’t eat a large amount, it’s a perfect ingredient to cook with or drizzle on your food. Olive oil is heart-healthy and provides anti-inflammatory properties due to a compound called oleocanthal. Use olive oil in dressings and cooking, and replace oils such as peanut, vegetable, or sunflower.
5. Root Veggies & Garlic
Fifth on our list of foods that support joint health is root vegetables and garlic. Aromatic root vegetables like onions, garlic, turmeric, and ginger are known for their anti-inflammatory properties. They are perfect for joint pain and other symptoms of arthritis. They are also super flavorful and can add a unique punch to your meals.
4. Beans & Lentils
Next on our list of foods that support joint health are beans and lentils. Packed with nutritional value, they contain anthocyanins, a flavonoid that helps reduce inflammation in the body. They also have a great source of essential minerals, fiber, and protein. Options to add to your diet include pinto beans, chickpeas, black beans, soybeans, and lentils.
3. Coldwater & Fatty Fish
Rounding out the top three foods that support joint health is coldwater or fatty fish. Both are packed with Omega-3 fatty acids, which can significantly reduce joint pain and stiffness. The Omega-3s help regulate the body’s inflammatory response. Great options to look for are halibut, tuna, salmon, trout, mackerel, and sardines.
2. Nuts & Seeds
Second on our list of foods that support joint health are seeds and nuts. Similar to coldwater fish, seeds and nuts are packed with Omega-3 fatty acids to reduce inflammation, plus, they have vitamin E, which can help protect joint tissues. Grab a pack of almonds, walnuts, pine nuts, flax seeds, or chia seeds, and also reap the benefits of plant-based protein and fiber in each one.
1. Leafy Greens
Last but not least on our list of foods that support joint health are leafy greens. Considered a superfood to some, leafy greens like spinach, kale, and Swiss chard are full of vitamins C and K. Both are essential for reducing inflammation and promoting cartilage repair. They also contain magnesium, which supports muscle and nerve function, helping you move comfortably during the day.