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15 Best Foods For Your Joints

Our joints are very much important for us as they help in proper movements of various body parts. So, it is always essential for us to maintain a good joint health. So, how can we do it? Well, one of the best ways to improve joint health is to take the foods that are good for joints. These include the foods that contain anti-inflammatory antioxidants and also minerals required for bones and joints. Let us read below to know about some of the best foods for your joint.

15 Best Foods For Your Joints

15 Best Foods For Your Joints:

Fatty Fish:

One of the best foods for your joints is the fatty fish. There are a lot of varieties of fatty fish which include salmon, sardines, mackerel, and trout which are all rich in omega-3 fatty acids, and have shown to have significant anti-inflammatory effects.

In a small study, 33 participants were given either fatty fish, lean meat or lean fish to eat four times every week. It was found after 8 weeks, the group that consumed fatty fish had reduced levels of specific compounds that are related to inflammation.(1)

An analysis of 17 studies has found that consuming omega-3 fatty acid supplements reduced the intensity of joint pain, morning stiffness, and also number of painful joints, and it also reduced the use of pain relievers in patients suffering from rheumatoid arthritis.(2)

Similarly, one test-tube study has shown that omega-3 fatty acids had reduced a lot of inflammatory markers that are involved in the condition of osteoarthritis.(3)

Fatty fish is also a fine source of vitamin D and helps in preventing deficiency. There are several studies which have found that rheumatoid arthritis might be linked with low levels of vitamin D, which could also contribute to symptoms like joint pain.(4, 5)

According to the American Heart Association, it is recommended that by including at least 2 servings of fatty fish in your regular diet each week can help you in offering beneficial anti-inflammatory properties.(6)

Dark Green Leafy Vegetables:

Free radicals can damage body and we can fight with them using dark green vegetables such as spring greens, spinach, parsley, and broccoli. All these green leafy vegetables contain carotenoids or the antioxidants, along with minerals like calcium and magnesium. It is found that foods that are high in antioxidants can help in reducing the rate of cartilage breakdown.


Ginger is a spice that is available in our kitchen. It offers a great flavor to tea, soups and sweets. However, it is also one of the best foods for your joints and can help in getting you rid of symptoms of arthritis.

A study conducted in the year 2001 assessed the effects of ginger extracts in 261 people suffering from osteoarthritis of their knee. It was found that after 6 weeks, 63% of these patients, experienced fair improvements in their knee joint pain.(7)

A test-tube study has also shown that ginger and its components blocked the production of some substances that promote inflammation of the body.(8)

One more study found that treating rats with extracts of ginger reduced levels of a specific inflammatory marker that was involved in arthritis.

So, you can reduce painful joint and symptoms of arthritis by consuming fresh raw ginger or in its powdered form that might reduce the inflammation.


Garlic is packed with various health benefits. It is shown from various test-tube studies that compounds found in garlic are able to reduce symptoms of cancer and they also reduce the risk of dementia and heart disease.

In addition to this, garlic has also anti-inflammatory effect that might help in decreasing symptoms of arthritis, like painful joints or swelling in joints.

In fact, there is research that has shown that garlic might enhance the function of specific immune cells so as to help strengthen the immune system.(9)

In a study, researchers have analyzed the diets of 1082 twins and then they found that those who consumed more of garlic had a reduced risk of hip osteoarthritis. This is because of the strong anti-inflammatory properties of garlic.(10)

One more test-tube study has found that there is a specific component in garlic that can decrease some of the inflammatory markers which are linked with joint pain or arthritis.

So, why not add garlic to your daily diet and enjoy the benefits in improving your joint health and also your overall health and well being.


We already know that turmeric is a spice that is often used in stir-fries and curries. However it is also known to contain significant anti-inflammatory ingredient known as curcumin and helps in improving joint health and also overall health. So, adding turmeric to your diet by making tropical turmeric smoothie can help you in improving your joint health.


Grapes are dense in nutrients, high in antioxidants and also contain anti-inflammatory properties.

In a study, 24 men who were the participants in the study were given either a concentrated grape powder that was equivalent to about 252 grams of 1 and half cups of fresh grapes, or a placebo regularly for 3 weeks. It was found that the grape powder decreased the levels of inflammatory markers in the blood in an effective way.(11)

In addition to this, grapes also contain a lot of compounds that have been known to be beneficial in treating arthritis. For instance, an antioxidant known as resveratrol that is present in the skin of grapes.

In a study, it was found that resveratrol showed significant ability for helping prevent the thickening of joints that is associated with arthritis by simply blocking the formation of the cells of rheumatoid arthritis.

Grapes are also known to contain Proanthocyanidin or a plant compound, which might have promising effects on arthritis and joint pain. For example, a test-tube study has shown that grape seed proanthocyanidin extract had reduced inflammation that is related to arthritis.(12)

It is essential to have more research on this so as to determine the best benefits of grapes for your joints.

Green Tea:

Green tea can also be one of the best foods for your joints. A study conducted at Case Western Reserve University has shown that the antioxidants present in the green tea might prevent and also reduce the severity of rheumatoid arthritis and painful joints.


It is very well known that broccoli is one of the healthiest foods available. In fact it might even be linked with a reduction in inflammation.

A study that looked at the diets of 1,005 women and it was found that consuming cruciferous vegetables such as broccoli was associated with reduced levels of inflammatory markers.(13)

Broccoli has also some important components in it that could help in reducing painful joints and other symptoms of arthritis. For example, a compound known as Sulforaphane is present in broccoli and test-tube studies have found that this compound blocks the formation of a type of cell that is involved in the development of Rheumatoid arthritis.

It was also found from an animal study that sulforaphane could help in reducing the production of specific inflammatory markers that contribute to the development of Rheumatoid arthritis.

However, more studies in humans are required to confirm that the compounds found in broccoli actually help in reducing symptoms of arthritis like pain in the joints.

Olive Oil:

Olive oil is very well known for its excellent anti-inflammatory properties and this might benefit them in reducing symptoms of arthritis.

In a study, mice were fed with extra-virgin olive oil for about 7 weeks and this helped to stop the development of arthritis, reduction of swelling in joints, slowing down the cartilage destruction and also reduction of inflammation.(14)

In one more study, 49 participants having rheumatoid arthritis were given to consume either fish oil or a capsule of olive oil every day for 24 weeks. It was found from the study that levels of a specific inflammatory marker had reduced in both the groups, by 38.5% in the group that took olive oil capsule and, in between 40% to 55% in the group that took fish oil.

Though more research is required on the effects of olive oil on joint pain and arthritis, including olive oil and several other healthy fats in your daily diet can benefit your health in a definite way and also might reduce symptoms of arthritis.


Walnuts are rich in nutrients and are loaded with compounds that might help in reducing the inflammation that is linked with joint diseases.

One analysis of 13 studies has shown that consuming walnuts was associated with a reduction in markers of inflammation.

Walnuts are particularly high in omega-3 fatty acids, which have been known to reduce symptoms of arthritis.(15)

In a study, 90 people with rheumatoid arthritis took supplements of omega-3 fatty acids or olive oil. It was found that compared to the olive oil group, the group that received omega-3 fatty acids experienced a reduced levels of pain and they were able to reduce their use of medications that they were taking for arthritis.

However, more studies are essential to know more about the effects of walnuts on joint health in particular.


Spinach is the green leafy vegetable that is packed with nutrients, and also some components that might be actually helpful in reducing inflammation due to arthritis.

There are various studies which have found that taking vegetables and fruits is associated with a lower level of inflammation.(16,17)
Spinach, especially, contains a lot of antioxidants and also plant compounds that can relieve inflammation and also help to fight against diseases like arthritis or symptoms of painful joints.(18)

Spinach is loaded with Kaempferol or antioxidant, which has been shown to reduce the effects of the inflammatory agents linked with rheumatoid arthritis.(19)

However, it must be mentioned that more research is required to study the effects of spinach and its components on humans suffering from arthritis.

Yogurt And Kefir:

Yogurt along with kefir is known to help in reducing the degree of inflammation of the joint in case of patients with rheumatoid arthritis. So, you can try adding them in your diet by making kefir smoothies along with chia seeds. You can also try blueberry kefir smoothie.


There are tons of vitamins, minerals, and antioxidants found in each serving of berries and they might partially account for their special ability of reducing inflammation.

In a study of 38, 176 women, those who consumed at least 2 servings of strawberries every week were found 14% less likely to have an elevated level of inflammatory markers in their blood.(20)

In addition to this, berries are also rich in two important plant compounds known as quercetin and rutin that boasts a huge number of benefits for the human health.

In a test-tube study, it was found that quercetin blocked some of the inflammatory processes that were associated with arthritis or joint pain. One more study that gave rats supplements of quercetin and rutin, found that they both decreased the inflammation related to arthritis.

So, in case you want to take advantage of these berries then you have a variety of options such as blackberries, strawberries, blueberries and many more.

Tart Cherry Juice:

One of the best foods for joints is the tart cherry juice that is a popular beverage derived from the fruits of the Prunus cerasus tree.

This is a powerful juice that offers a wide range of nutrients and health benefits, and might also help in reducing swelling of joints, joint pain, and various other symptoms of arthritis.

In a study, 58 participants have received either two 8-ounce or 237 ml bottles of the tart cherry juice of a placebo every single day for continuous 6 weeks.

It was found that compared to the placebo, the tart cherry juice had reduced the symptoms of osteoarthritis and also decreased the inflammation.(21)

In one more study, it was found that drinking tart cherry juice for 3 weeks continuously had reduced the inflammatory markers levels in 20 women suffering from osteoarthritis.(22)

Make sure to look for an unsweetened variety of the juice so as to ensure that you are not consuming excess of added sugar.

Along with healthy diet and various other foods for joints, you can add a serving of unsweetened tart cherry juice every day and get the benefits of improving your joint health.

Camu Camu:

Camu Camu is a fine powder that is derived from an Amazonian fruit. This has got some impressive antioxidant properties and can also be a wonderful anti-inflammatory. It is even known to be packed with Vitamin C. This can be beneficial for your joint health.

Take Away:

So, we are very much clear that our diet or the foods that we take play a crucial role in improving the joint health. And we also talked about so many best foods for your joints that can also help you in promoting your overall health. So, why not try adding these foods to your regular diet and enjoy the benefits to its best?


Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:April 5, 2021

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