7 Superfoods for Healthy Joints

You may have heard that there are foods to avoid if you have arthritis. But did you know that some foods are good for arthritis, and can in fact help reduce your symptoms?

You may have heard that there are foods to avoid if you have arthritis. But did you know that some foods are good for arthritis, and can in fact help reduce your symptoms? It has long been proven that the foods you eat can assist in keeping your joints and bones strong and healthy. Here are 7 healthy foods, good for arthritis  

It is not only important to avoid foods which make arthritis symptoms worse. You will also see an improvement in your pain and inflammation if you start including more good foods for arthritis in your diet. The aim of a more balanced healthy diet is to eat more natural, organic foods and move away from processed, fried and charred food. Increasing anti-inflammatory foods in your diet is the best way to achieve positive results in your overall joint health. We have a list of delicious superfoods for you and we recommend that you include these foods good for osteoarthritis in your meals on regular basis.  

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1. Kale 

As with other dark, leafy greens, kale is rich in nutrients that include calcium, beta-carotene and vitamin C. These all contribute to better bone and joint heath, and help for arthritis.  

Kale is a healthy good food for arthritis in joints.
Leafy greens like kale are great for healthy joints 

Variations: Collard greens, pak choy and broccoli. 

2. Walnuts 

Packed with nutrients that counter inflammation, like omega-3 fatty acids, walnuts are a nutritious food to include in any balanced diet, especially if you suffer from osteoarthritis. It is important to limit yourself to a handful a day, as they are rather high in calories.  

Walnuts are a good food for arthritis joints as they are rich in Omega 3
Walnuts for healthy joints 

Variations:  Chia seeds and flaxseeds contain good amounts of omega-3 and are wonderful to add to your healthy salads. 

3. Berries 

What gives berries their red and purple colour is the natural plant chemical called anthocyanin. Not only will berries assist in reducing oxidative stress (oxidative stress causes damage to cells and tissues), but berries are also very effective at decreasing inflammation, and are therefore a beneficial food to include in your diet if you suffer from arthritis.

Blueberries are a good food to help for osteoarthritis and joint problems
Berries reduce oxidative stress and help to keep your joints healthy 

Variations: You will get the same nutrients from other brightly coloured fruits such as blackberries, blueberries and pomegranates. 

4. Salmon 

Salmon contains vitamin D and calcium and is also a rich source of omega-3. Salmon is a great source of protein, has almost no carbohydrates, and is relatively low in calories. It is loaded with healthy fats which reduce inflammation in the joints and help the bodies healing process.  

Salmon is a good food for arthritis sufferers, as it is rich in Omega 3
Salmon is loaded with healthy fats which reduce inflammation and help to maintain healthy joints 

Variations: Other naturally oily fish, such as sardines, mackerel and trout are also rich in omega 3 which is considered a superfood for joints.   

5. Pineapple

Cartilage, tendons and ligaments and all need collagen in order to be able to maintain healthy, stable joints. One of most important vitamins if you suffer from arthritis, which is involved in collagen building, is vitamin C. Pineapples are very high in vitamin C, and also contain a substance called bromelain which is known for its anti-inflammatory properties.  

Pineapple is a healthy food for joint pain, as it has bromeliad and vitamin C

Variations: All citrus fruits such as oranges and lemons are rich in Vitamin C, as are tomatoes and red peppers. 

6. Turmeric 

Turmeric acts as a natural pain killer and anti-inflammatory agent, and as such it is a great natural alternative for osteoarthritis sufferers.  You can read more about this superfood in this great article. Some studies are finding it as effective as ibuprofen when used to ease joint pain. It is a traditional staple in Indian dishes and provides the yellow colour in different curries. Curcumin is the chemical that is responsible for Turmeric’s medicinal qualities. 

Turmeric is known to be a good food for joints with arthritis. It has natural anti-inflammatory properties.
Turmeric acts as anti-inflammatory agent and is a great superfood for healthy joints 

Variations: For other spices with similar anti-inflammatory properties try cinnamon and ginger. 

7. Oatmeal 

White flour and other refined and processed carbohydrates have been proven to increase the probability of weight gain, as well as increasing inflammation, thereby worsening arthritis symptoms.  

If you suffer from osteoarthritis, consider consistently substituting with whole grains instead of refined carbohydrates as this will assist in maintaining a healthy weight, thereby reducing the strain on your joints, which is better for you when you exercise.  

Oatmeal is a food to help for arthritis and oatmeal reduces joint inflammation
Oatmeal is a very simple and healthy food and has been linked to reduced levels of inflammation. 

Variations: Barley, quinoa and brown rice are great examples of healthy whole grains. 

So why not try incorporating these seven healthy superfoods into your daily diet in order to improve your arthritis symptoms? You can check out our website for plenty of joint-healthy superfood recipes to give you all the inspiration you need!


Dr Eszter Tánczos Olver

Medical doctor with qualifications from the Universities of Semmelweis in Budapest, Hungary and Albert Ludwig´s in Freiburg, Germany. Dr Tánczos Olver has over 20 years of experience in orthopedic medical innovation and technologies. Dr Tánczos Olver is an expert in the fields of regenerative medicine, medical technology and biotechnology. Dr. med
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