Keeping physically active, getting enough sleep and avoiding injuries are all very important ways of maintaining joint health – but eating healthily can also play a significant role in keeping joints pain-free and moving smoothly.
The joints are those parts of your body where two or more bones connect, and in many cases the ends of these bones will be cushioned with cartilage to protect bones from rubbing against and damaging each other. Over time, wear and tear can reduce the effectiveness of cartilage – but fortunately there are a number of foods you can eat (and avoid!) to help keep your joints lubricated and preserve cartilage.
Protein
Good sources:
- Fish
- Red meat
- Poultry
- Beans
- Pulses (e.g. lentils, chickpeas)
Protein is a vital nutrient that helps to keep bones healthy and build strong connective tissue between your joints, and by not eating enough of it you can lose muscle mass – along with the strength required to sufficiently support your joints.
As we get older, it can be harder to maintain a sufficient level of protein intake, as more frequent digestive issues and reduced appetite can often mean you end up eating less. As a result, it’s generally recommended that older people (those over the age of 65) try to eat more protein than younger adults, with a target amount of approximately 1g – 1.2g of protein per kg of body weight.
Healthy fats
Good sources:
- Oily fish (e.g. salmon, sardines, mackerel)
- Nuts and seeds (e.g.walnuts, flaxseed, chia seeds)
Oily fish, seeds and nuts are high in healthy fats – particularly the essential fatty acid omega-3. This has two fantastic properties when it comes to joint health. Firstly, it is anti-inflammatory, which means it can help reduce some of the symptoms associated with joint pain. Secondly, it is believed to have lubricating properties which can help reduce stiffness in joints.
Ideally, you should be having two portions of fish per week, and preferably these should be an oily fish. But take care not to overcook – gentle cooking methods like baking and poaching are the best ways to preserve the full benefits of the healthy fats.
Vitamins and phytonutrients
Good sources: a wide and varied diet of fruit and vegetables!
- Kale and broccoli for vitamin K
- Eggs and oily fish for vitamin D.
- Citrus and peppers for vitamin C.
- Ginger, turmeric, berries for anti-inflammatory phytonutrients.
Vitamins are micronutrients which are essential for the body to function properly, and some of these are particularly important for joint health. Phytonutrients, meanwhile, are plant-based bioactive compounds which are not strictly necessary for survival, but often have highly beneficial properties for joint health.
Kale and broccoli, for example, are particularly important on both fronts, given that they not only contain high levels of vitamin K (which help bones to absorb calcium and stay strong), but they also contain a compound called sulforaphane, which research has shown could protect joints from damage.
Vitamin D, too, is very important for maintaining bone strength, and this can be found in oily fish and eggs – or, alternatively, can be obtained in a highly concentrated form in cod liver oil supplements.
Vitamin C plays a role in the production of collagen, which is a major building block of cartilage. Eating plenty of citrus fruits like oranges and lemons, along with strawberries and red peppers is a great way to ensure you’re getting enough vitamin C.
Vitamin E is an excellent source of anti-inflammatory and antioxidant properties that can play a key role in reducing chronic inflammation,protect cells from oxidative stress, and modulate immune responses. Such things as almonds, spinach, avocado, olive oil and sunflower seeds are an excellent source of vitamin E.
Finally there are a number of foods that are rich in the types of phytonutrients that specifically help to reduce inflammation, including ginger, garlic, turmeric and berries.
Minerals
Good sources:
- Dairy
- Small fish with edible bones (e.g. sardines, anchovies)
- Green leafy vegetables
- Nuts and seeds
As you can see, many of the above sources of minerals will be easily checked off by eating a wide and varied diet of vegetables, fish, nuts and seeds as recommended above. These foods are rich in the minerals calcium, magnesium and phosphorus, all of which have properties that help to maintain bone and cartilage health.
Foods to avoid
Just as all the foods listed above are known to help promote joint health and alleviate joint pain, there are other foods which are known to exacerbate inflammation and make joint pain worse. To that end, the following foods are best consumed in moderation (if at all):
- Highly processed snacks and fast food
- Sugary drinks
- High quantities of red or processed meats
- Ultra-processed carbohydrates like white bread or pastries
A holistic approach to joint health
Although what you eat can have a significant impact on your joint health, it’s important to remember that it is only part of the bigger picture: finding the lifestyle that works best to help keep your joints as healthy as possible.
This means keeping physically active in sustainable ways that you enjoy, making sure you get enough rest and recovery time in between, and – yes – finding out which delicious, joint-healthy foods you can easily incorporate into your diet. If you’re looking for some excellent sources of joint healthy recipe why not check out our recipe page.